There are many of us that can no longer tolerate Gluten. In fact, it’s an extremely common condition.
Don’t despair, you can still enjoy all your favorites with some simple changes. Gluten intolerance is also known as Coeliac disease and it causes the body to perceive gluten – the elastic protein in wheat, rye, barley, triticale, spelt, oats and kamut – as a toxin.
As a result the gluten damages the lining of the small intestine. This causes inflammation and digestive problems.
Many in our community ask us for Gluten Free Recipes. A good place to start is to look at alternatives and substitutes. Once you learn what to swap in and out of your recipes, you will find that you can recreate pretty much anything.
How To Make Gluten Free Flour Video
With all the different Gluten Free Flours, it’s hard to know where to start. We thought we would start by outlining the benefits of the common versions to help you decide what suits the best.
We have included a video tutorial that helps to explain all the different versions of Gluten Free Flour. To watch, click Play above and continue scrolling for all the helpful charts ^
The main characteristic of Gluten is that it strengthens and binds dough in baking. The flours listed below are alternatives to wheat flour and are all wheat and gluten free. However, recipes made with wheat-free alternative flours will always be different from those containing wheat.
We have put together a list of popular alternatives to traditional wheat flour. Those featured in our list are all wheat and gluten free. It should be noted that recipes that you make with wheat-free alternative flours will always differ from those with wheat.
Arrowroot flour is ground from the root of the arrowroot plant and is a good thickener. It’s tasteless, and the fine powder becomes clear when cooked. As arrowroot is an expensive ingredient, look out for products that label the less expensive tapioca flour as arrowroot.
Uses: Ideal for thickening clear sauces.
Brown Rice Flour
Brown rice flour is milled from unpolished brown rice containing the bran, which gives it a high fibre content.
Uses: Brown rice flour works well for making potato gnocchi. Its wholemeal flavour and texture gives the gnocchi an earthy flavor.
Buckwheat flour is not a form of wheat, but is actually related to rhubarb. It has a strong nutty taste and is not generally used on its own in recipes.
Uses: Perfect for savoury pastry, and muffins or banana bread. Blend with rice flour or cornflour to reduce the nuttiness.
Potato starch is a fine white flour made from potatoes and has a light potato flavor. Its flavor is undetectable in the finished dish. It is not to be confused with Potato Flour, they are 2 different things.
Here’s what Gluten Free Bread says “Potato starch is made by removing the potato peel, then the potato is made into slurry, which is dehydrated to form the starch. Potato flour is made with the whole potato, including the skin.
The potatoes may be cooked or left raw when they are dried then ground into flour.
Uses: Ideal in sponges and shortbread or added to casseroles, soups or stews for thickening.
Quinoa flour (pronounced “keen wah”) is related to the spinach family and has been used for more than 5,000 years.
Uses: This wonderful grain bakes beautifully in cakes and pastries. Puffed quinoa is a great alternative to couscous or oats.
Rice flour from Asian supermarkets is finer than white rice flour and has a more delicate cooked texture. Chinese rice flour is made from long-grain rice, whereas Japanese rice flour is milled from Japonica or calrose short-grain rice.
Uses: Great for noodles, pastry, sponge cakes and bread.
Soya flour is a high-protein flour with a nutty taste. It’s not generally used on its own in recipes, but when combined with other flours is a very successful flour alternative.
Uses: This flour has a higher fat content, and is good blended with other flours and water to make egg-free pastries and cakes.
Tapioca flour is made from the root of the cassava plant. It adds “chewiness” to baking and is a good thickener.
Uses: Perfect for casseroles and to bind patties.
White Rice Flour
White rice flour is milled from polished white rice, so it’s quite bland. When baked correctly it produces a melt-in-the-mouth shortcrust. It’s often used in baking because of this quality.
Uses: White rice flour is ideal for recipes that require a light texture, such as pastry, shortbread or cakes.