Hello, friends! 😊 If you're new to gluten-free baking, you might feel overwhelmed by the variety of flours available or underwhelmed with the gluten-free options for sale in the supermarkets. But don't worry; I'm here to guide you through the options and help you find the right start for your baking adventures.
The Complexity of Gluten-Free Baking
Before embracing a gluten-free lifestyle, baking was straightforward with wheat flour, it was easy, ready available and cheap. However, for those with Coeliac Disease, gluten is harmful, turning baking into a new adventure or challenge, depending on your viewpoint. When my daughter was diagnosed in 1994, it was a different world. Coeliac Disease was virtually unheard of in our circles, and eating out was nearly impossible. Food replacements were a necessity, often obtained through prescription. We relied heavily on Coeliac UK (then The Coeliac Society), which provided a small book of safe foods. This guide was our lifeline, updated through Ceefax or their phone line. Ceefax, the BBC's teletext service, was a crucial resource for us, offering timely updates on which foods were safe to consume. In those days, before the internet became widespread, having access to such information was invaluable. It helped us navigate the complexities of a gluten-free lifestyle with a bit more confidence and peace of mind. Back then, food labelling could not be relied upon because the labelling laws in the UK were different from what they are now. Manufacturers weren't legally required to list ingredients under one per cent of the total product ingredients, leading to sudden changes in product safety. A product was safe and without gluten one week, and the next, it wasn't. Navigating these challenges required creativity and resilience. As a family, we adapted to our new world with grace and started exploring the diverse world of gluten-free flours.
Diverse Sources and Nutritional Benefits
Gluten-free flours are from diverse sources, including seeds, grains, nuts, and fruits. Each flour or starch is unique in its taste and performance. Unlike traditional wheat flour, which often lacks nutritional value, gluten-free flour can enhance your health by replacing empty calories with more nourishing options. This journey into gluten-free baking removes gluten to improve your well-being and introduces you to healthier ingredients. There's no single "gluten-free flour" that suits every recipe. Instead, gluten-free baking will require blending different flours and starches to achieve the desired results. While pre-mixed bags from the supermarket might seem convenient, they can vary in quality. Many rely heavily on rice flour, resulting in a gritty texture—acceptable to some but a poor substitute for others. These mixes are sufficient when you're just finding your feet. I have a few recipes that work pretty well with Doves Farm mix, but blending your flour blend will yield better results in your baking. Your new gluten-free flour blends will be a carefully curated blend of various flours and starches, and embracing gluten-free baking is a journey of discovery where you learn to blend different flours to achieve the perfect texture and taste.
Exploring Gluten-Free Flours
Almond Flour (Paleo)
Cakes made with almonds improve with age. Their sweet, nutty bite can elevate a bake from good to great. Almonds add structure and moisture to cakes and bread and crispness to pastries and biscuits. They can also be a stand-alone flour for dense, moist bakes such as almond cake with orange. Almonds are high in protein, low in carbs, and rich in healthy fats and vitamin E, with potential cholesterol-reducing benefits.
Rice Flour
Rice flour is often the leading flour in gluten-free products due to its price, but it can be dry and gritty. It's best used in moderation due to concerns about arsenic content. It provides structure, and I sometimes include it in biscuits and cake recipes. I like to use the one from Pure Gluten-Free as it's more finely milled.
Oat Flour
Oat flour, made from ground oats, is a versatile and staple ingredient in my pantry. While oats are naturally gluten-free, they haven't always been on the acceptable list due to cross-contamination concerns. Additionally, some Coeliac sufferers may not tolerate oats because of an Avenin protein. For those who enjoy it, oat flour is perfect for adding a slightly 'glutinous' texture to bread. It's also fantastic in breakfast bakes and smoothies, providing slow-release energy and essential nutrients like protein, fibre, and vitamins. Always ensure your oat flour is certified gluten-free to avoid any cross-contamination.
How to Make Gluten-Free Oat Flour
It's easy to prepare at home - grind certified gluten-free oats in a blender to make oat flour. Store in an airtight container.
Sorghum Flour
Sorghum flour is a wholegrain flour with excellent nutritional qualities and is high in protein, fibre, and essential minerals. It has a slightly sweet flavour and light texture, and while it can add a grainy texture if used in high ratios, it's perfect for drier bakes like crackers and biscuits. I buy Sorghum flour from Shipton Mill.
Millet Flour
Millet flour, made from a nutritious seeded grass, is a good alternative for porridge; I use it in my pastry flour blend as it is rich in B vitamins and minerals, and millet can vary in texture from creamy to fluffy. It adds a nutty texture to bakes but has a short shelf life. Roasting the grains before grinding enhances its nuttiness.
Buckwheat Flour
Despite its name, buckwheat flour is naturally gluten-free and not related to wheat. It's made from the seeds of the buckwheat plant and has a rich, earthy flavour. Buckwheat is high in protein and fibre, making it a nutritious addition to gluten-free baking. It's often used in pancakes, breads, and other baked goods for its unique taste and texture.
Masa Harina
Masa Harina is a maize flour commonly used in Latin American cuisine, particularly for tortillas. It has a rich flavour contains nutrients like vitamin B6, thiamine, and fibre. Masa Harina is excellent for creating flatbreads and can be easily sourced online from Mexican ingredient suppliers. Suppose you want to start making traditional tortillas or experimenting with new recipes. In that case, Masa Harina is a versatile and nutritious gluten-free flour to add to your pantry.
Teff Flour
Teff flour comes in both brown and white varieties. Brown Teff has a malty, earthy, nutty flavour, while white Teff is sweeter and milder. Teff works well in gluten-free mixes, especially for my pastry mix, bread, and also for muffins when combined with lighter flour and starches.
Amaranth
Amaranth flour is made from the seeds of the amaranth plant. It's versatile and can be used in porridge, rice substitutes, or gluten-free flour mixes. High in protein, fibre, and essential vitamins, it has a strong, peppery flavour best suited for savoury dishes or blended with milder flours.
Flaxseed (Paleo)
Flaxseed, or linseed, is rich in omega-3 and is a great addition to gluten-free mixes for its binding properties. It can replace eggs in vegan recipes and I like to use it with a mix of seeds and nuts as a breakfast sprinkle.
Hemp Flour (Paleo)
Hemp flour, derived from the cannabis plant species, is high in protein and fibre and rich in vitamins and minerals. It has a deep, nutty flavour, perfect for savoury breads and crackers. And don't worry, the only thing you'll be getting high on is the nutritional value! 😉
Bean and Legume Flour
Soya Flour
Soya flour is made from roasted soybeans; it's high in protein and excellent at retaining moisture, making it ideal for bread and sauces. However, its intense flavour is only for some. I avoid using it because my husband can't tolerate it well, and it reminds me of a bit of pea protein. Many companies use it as a cost-effective filler, but I prefer a different choice and stopped using a blend by Schar because of this.
Gram Flour
It is also known as chickpea flour and is a staple in Indian cuisine, perfect for making pappadoms and onion bhajis. It's high in protein and fibre, adding texture and flavour to flatbreads. I reserve it for bhajis and falafel, as its earthy taste only suits my palate for other dishes.
Nut Flours
Ground Almonds (Almond Meal) – Paleo: Though really pricey right now, ground almonds are a staple in gluten-free baking, adding richness and moisture to cakes and pastries. I often use it to make morning pancakes by mixing half and half with tapioca starch, eggs, and milk etc.
Ground Hazelnuts (Paleo): Rich in protein and unsaturated fat, hazelnuts add a sweet, creamy flavour to bakes. They're perfect for biscuits and pastries, adding nutrients and structure.
Peanut Flour: Offers a peanutty taste and is high in protein and healthy fats. It's a nutritious alternative to almond flour.
Ground Pistachio Nuts (Paleo): Pistachio flour adds a nutty flavour to bakes with its green hue. It's rich in protein and fibre, perfect for cakes and cookies.
Tigernut Flour (Paleo)
Tigernut flour adds a natural sweetness and nutritional boost to your bakes. High in healthy fats and vitamins, make it a fantastic almond meal substitute. I've got some in the pantry. Although I initially thought it was weird, I'm eager to experiment more with it, especially since I prefer Paleo recipes due to my gluten-free, grain-free lifestyle.
Starches in Gluten-Free Baking
Starches like potato and tapioca are essential to add lightness and binding properties in gluten-free baking. I always try for a 60/40 blend as they help create a desirable texture in baking, making them less dense and more cohesive.
Potato Starch: Extracted from potatoes, this white starch is excellent for moisture retention and binding. It adds a soft texture to baked goods. Try not to confuse it with potato flour, which is made from whole potatoes yellow and has different properties, giving your bake a potato taste.
Tapioca Starch: Tapioca starch is derived from the cassava root and is known for providing elasticity and a slight chewiness, making it ideal for bread and pastries. It's a staple in many gluten-free and Paleo recipes due to its versatility and neutral flavour. I use it frequently as it aligns well with my Paleo preferences.
Caution: Check the packaging and the listing if buying online to ensure your flour and starches have gluten-free certification. Some brands may process their starches in facilities that handle gluten-containing products, leading to cross-contamination. I once encountered this issue when my hubby was in a rush, purchasing tapioca starch from Amazon. I continuously verified the source to ensure safety.
Binders and Gluten-Replacers
Xanthan Gum: Adds stickiness and structure to replace gluten-type properties.
Psyllium Husk is excellent for adding moisture and structure to gluten-free bread, enhancing its texture and shelf life.
Locust Bean Gum: Similar to Xanthan but more expensive and less prone to give tummy trouble. I buy mine from Special Ingredients.
Guar Gum: Like Xanthan, buy from Pure Gluten Free and Special Ingredients.
Ground Chia Seed (Paleo): Binds well and can replace eggs. Suitable for vegan recipes.
Ground Flax Seed: Adds flexibility and structure and is preferred for egg replacement.
Gelatine & Agar Agar (Paleo): Adds support and elasticity. I use Agar Agar in all of my marshmallow and jelly recipes.
The Paleo Diet and Gluten-Free, Grain-Free Living
The Paleo diet is an unprocessed whole-food diet that focuses on foods our ancestors might have eaten, such as meats, fish, fruits, vegetables, nuts, and seeds. It excludes grains, legumes, and processed foods. Many of the flours listed above fit well within a Paleo lifestyle, offering nutritious alternatives to traditional grains.
I've personally experienced significant health improvements and reversed some issues by following a gluten-free, grain-free diet for quite a long time now. It was an easy transition for me as the rest of my household is already gluten-free. It was inspired by Dr. Osborne's book "No Grain, No Pain: A 30-Day Diet for Eliminating the Root Cause of Chronic Pain" I read this and thought I'd give it a go. This approach turned a health warning around in less than three month which I thought was astounding and it has helped me manage my health better, and I now enjoy a variety of delicious, wholesome foods. I've even started making my own sausages!
Creating Your Own Gluten-Free Flour Mix
When blending flours, consider protein content, colour, flavour, starch, texture, and binders. Start with a 40:60 ratio of flour to starch for balance. Experiment to find blends that suit your baking needs. See my blog post for my pastry blend, as pastry is one of the hardest nuts to crack!
Final Thoughts
Exploring and experimenting with gluten-free flours can transform your baking. With a little patience and creativity, you'll be crafting delicious gluten-free treats that rival their wheat-filled counterparts. Happy baking, and feel free to share your favourite flour blends with me! 💬❤️
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