All the basics about Gluten Free Flours - The Gluten Free Flours that work best, are easy to find and that make gluten free cooking not so scary!
This is part 1 in a 3 part series all about Gluten Free Flours, Starches, Gums and DIY Gluten Free Flour Mixes.
3 Part Gluten Free Ingredient Series
Part 1 - Best Gluten Free Flours (You are here)
Part 2 - Gluten Free Starches and Gums
Part 3 - DIY Gluten Free Flour Mixes
Gluten Free Flours
When my family first went gluten free is was very confusing and overwhelming. What can we eat now? We just wanted our favourite dishes, meals and baked goods to be exactly the same ...but just gluten free!
Well after trying and simply changing some ingredients we quickly got the idea .... it just doesn't work! :-/
Looking back, it would have been helpful if someone just sat down and said...it doesn't taste or cook the same but all your favourite dishes can still taste great....and here are the tips!
but....that didn't happen, so my poor family had to endure some awful meals.
This is where I publicly say...sorry guys!! 🙁
So after a little research and lots of experiments... and some successes and lots of failures, I have learnt a lot (and I am still learning) so I have put together some information that is important to know.
Explained in everyday language....because sometimes just all the names of different ingredients can be a little daunting!!!!
To start with Gluten Free Flours....
A Guide to Gluten Free Flours
You might be new to gluten free or have just had the same recipes and meals on rotation for a while...but here are some useful information about some popular Gluten Free Flours!!
There are many gluten free flours to choose from but these are the ones that work best, are easy to find and that make gluten free cooking and shopping for ingredients not so overwhelming. 🙂
I have put them under small headings, so that it is easy to refer to.
Gluten Free Flours....
How is it made? - Made by grinding raw almonds down to a fine consistency.
Taste, Texture and Nutrition - Mild almond flavour and a good source of healthy fats and is high in protein and low in carbohydrates. Almond flour is a heavy flour and can usually end up with slightly denser baked goods.
Can it be substituted for wheat flour? - Yes! 🙂 ....it can be substituted 1:1 for wheat flour (but you may need a little more raising agent as the almond flour is heavier)
Useful tips! - Baked goods may need an additional egg to it hold together.
How is it made? - Coconut Flour is made from the coconut meat that is dried, the fat removed and ground into a fine flour.
Taste, Texture and Nutrition - Mild coconut flavour and high in fibre and healthy fats.
Can it be substituted for wheat flour? - Not substituted for wheat flour. 1:4 ratio. - For every cup of wheat flour you would only use ¼ cup of coconut flour.
Useful tips - A little goes a long way. It is extremely absorbent and the rule is for every 1 cup of coconut flour you need 6 beaten eggs and 1 cup of liquid.
*Hint - Coconut and almond flour works very well together!
White Rice Flour
How is it made? - White rice ground into a fine texture.
Taste, Texture and Nutrition -White Rice is a light flour and as it has a fine consistency it makes a light, spongy texture in baking.
Can it be substituted for wheat flour? - Does not substitute for 1:1 for wheat flour but great in a gluten free flour mix. (see below)
Useful tips! - It is great for baking and it can be used as a thickening agent.
Recipe - How to make the Best Gluten Free Pancakes!
Brown Rice Flour
How is it made? - Brown Rice that is ground on a very fine setting and to a fine texture.
Taste, Texture and Nutrition -It has a slightly nutty flavour and it is heavier and more nutritious than white rice flour.
Can it be substituted for wheat flour? -It is best baked with other gluten free flours and it is high in fibre and protein. (see below)
Useful tips! -Makes sure it is finely ground otherwise it could have a little gritty texture.
(not Potato starch - see below)
How is it made? - Made from cooked potatoes that are dehydrated and ground into a fine powder.
Taste, Texture and Nutrition - It is a heavy flour and can be used as a thickener in soups, stews and gravies. It does absorb liquid. It is a good source of vitamin C and vitamin B6, potassium, calcium and fibre.
Can it be substituted for wheat flour? Even though it looks similar it can't be substituted for wheat flour. It is best mixed with other gluten free flours.
Useful tips - It helps keeps baked goods moist and lighter and it is great in making yeast breads. It is great to use as a batter for deep frying.
*Hint - Potato and Rice flours work well together.
This is not an exhaustive list but a great place to start understanding a little more about some of the gluten free flours.
Now click across to Part 2 -
used for Gluten Free cooking!
Click across to find out about DIY Gluten Free Mixes!
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Here are a few recipe ideas that use some of the above ingredients...