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Gluten-Free Flours

by Slaven Beram
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Gluten-Free Flours

Chickpea flour – Great for gluten-free baking. It has a high amount of protein and it makes tasty plant-based scrambled eggs (our favorite). It is also great to coat vegetables for pakoras or to make flatbreads.

Rice flour – Flour made by milling white or brown rice. It is gluten-free, rich in carbohydrates and low in fat. Great for gluten-free bread and pasta. We use white rice flour sparingly since it is high in carbohydrates and low in other nutrients.

Millet flour – Millet flour is gluten-free, nutritious and a good source of protein and dietary fiber. It has a light, mild flavor, which is perfect for baking sweets and other baking products.

Buckwheat flour – Commonly used in pancakes, buckwheat flour is a high fiber, high protein alternative to white flour. It is also higher in many essential vitamins and minerals than white flour.

Coconut flour – Not to be confused with shredded coconut or coconut flakes we also use, coconut flour is finely ground dried coconut meat. It is gluten-free, rich in protein and fiber. But be careful – Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.

Oat flour is high in nutritional value and goes great in baked goods. It tends to make a baked good more moist than wheat flour. It is a good choice for making cookies and quick bread for this reason.

Quinoa flour is made by grounding up the quinoa grain and turning it into a very fine flour that is light and airy. It has a slightly sweet and nutty flour. It is gluten-free and has lots of protein.

Amaranth flour is great for gluten-free baking when combined with other flours and starch. It is especially high in the amino acid lysine, which is lacking in many grains. As amaranth has an intense, nutty flavor, it is most commonly combined in a recipe in a proportion of 1 part to 3 parts of other flours.

Teff flour is gluten-free and is a wonderful alternative to wheat flour. It is a good source of iron and an excellent source of fiber. It is best when combined with other gluten-free flours and starch.

Sorghum flour is rich in protein, iron, B-vitamins, dietary fiber, and antioxidants. It has a light color and texture and a mild, sweet flavor, and is great for gluten-free baking. In substituting sorghum flour for wheat flour in recipes, a combination of flours is used. Because sorghum does not contain gluten, a “binder” such as xanthan gum, must be added to create a successful product.

Almond flour is great for making cookies, cakes, and other baked goods. It is also useful for different meals.

Corn flour is made from ground corn and is mostly used for pancakes, cornbread, and tortillas. Don’t confuse it with cornmeal (also gluten-free), which is more coarse.

Tapioca flour is made from finely ground cassava root and is one of the purest forms of starch. It is totally gluten-free, low in calories and free from sugar. It is usually used as a thickening agent in various kinds of foods or recipes.

Arrowroot is a white powder derived from a tropical South American plant which is used as a thickener in recipes. It can be exchanged in equal quantities for cornstarch.

Photo source: Freepik

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