Many of my client’s discover through an elimination diet or food sensitivity testing that gluten is not their friend. For someone who has Celiac Disease or gluten sensitivity, removing gluten is critical for their health. This can be very difficult because that tricky little ingredient, gluten, is in EVERYTHING.
As the food industry is catching on to the popularity of “gluten-free” there are an abundance of foods out there with this label. Although this may be very convenient in a pinch for someone with a gluten intolerance, these foods are often not healthy and just as highly processed as the foods they are replacing. A daily gluten-free muffin or cupcake is not a part of a balanced diet.
Instead of using gluten free products, try to eat foods that are naturally gluten free. Have you ever tried making a wrap or burrito in a collard green? How about spiral noodles out of a zucchini or spaghetti squash instead of pasta?
For special occasions when a collard green birthday cake is not going to fly, here are some flour alternatives for gluten-free baking .
For All Flour Recipes
To make a flour blend, thoroughly combine all of the ingredients, and store in a covered container in the refrigerator until used. You can double or triple these recipes to make as much flour mix as you need.
Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.
All Purpose Flour Blend
Use this blend for all of your gluten-free baking.
½ cup rice flour
¼ cup tapioca starch/flour
¼ cup cornstarch or potato starch
High Fiber Flour Blend
This high-fiber blend works well for breads, pancakes, snack bars, and cookies that contain chocolate, warm spices, raisins, or other fruits. It is not well-suited for delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes, or cupcakes.
1 cup brown rice flour or sorghum flour
½ cup teff flour (preferably light)
½ cup millet flour or Montina® flour
2/3 cup tapioca starch/flour
1/3 cup cornstarch or potato starch
High Protein Flour Blend
This nutritious blend works best in baked goods that require elasticity, such as wraps
and pie crusts.
1 ¼ cups bean flour – chickpea is a fabulous choice
1 cup arrowroot starch, cornstarch, or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour
Self Raising Flour Blend
Use this blend for muffins, scones, cakes, cupcakes, or any recipe that uses baking powder
for leavening.
1 ¼ cups white sorghum flour
1 ¼ cups white rice flour
½ cup tapioca starch/flour
2 teaspoons xanthan or guar gum
4 teaspoons baking powder
½ teaspoon sea salt
How to Use Xanthan or Guar Gum
Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity and keep it from crumbling.
Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins, and other quick breads.
Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough, or other baked items that call for yeast.
Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.