by Jennifer Bridgeman
Baking for people with gluten allergies or sensitivities can be overwhelming if you do not know where to start! I have been experimenting with gluten free flour for years and wanted to share some of my favorites that you can try to introduce into your kitchen!
Grain Free Flours
Some of the gluten free flours are called grain free because they are not made out of grains (grains may include rice, quinoa, millet, oats, ect). These types of flours are usually made out of nuts. People who have autoimmune diseases may try grain free diets to reduce inflammation in their bodies that may be caused by grains (even gluten free grains).
Almond flour has become very popular in the past several years as a paleo substitute in baked goods, pizza crusts, and breads. It is one of the more affordable gluten free flours. It is low in carbohydrates and higher in protein as compared to regular white flour. In addition to almond flour, almond butter is delicious in cookies and brownies. Some recipes also use arrowroot which given the item more “flexibility”
Use in: Cookies, cakes, biscuits, breads, pizza crust
Try It: Make Sweet Laurel’s chocolate cake by clicking here.
Coconut flour is also a great substitute for gluten flour. It is often used with almond flour to add moisture to the baked item. Coconut flour is very absorbent and requires a lot of liquid (such as eggs, coconut milk, ect) in the recipes so it is not usually used on its own.
Use in: Cakes, muffins, breads (banana, zucchini)
Try It: Make Against All Grain’s coconut and cashew flour bread by clicking here.
Cassava is a root vegetable that has been used in many cultures for ages. It has recently been introduced into American paleo culture. It is a great grain free and nut free alternative.
Use in: tortillas, chips, crackers, pizza crust
Try It: Make spinach tortillas with cassava flour by clicking here.
Gluten Free Flours
Most of the gluten free flours used are made from grains, including brown or white rice, sorghum, and oat, among others). These flours are also a great option for people looking to avoid gluten. Some of these gluten free flours may include soy or corn so always read ingredients to make sure you are aware of what you are putting in your body.
Gluten free flour (rice blend)
When you see the terms “gluten free” the item usually contains rice flour. For people with celiacs, this is usually a great replacement. Rice flour is a great substitutes. My favorites are: Bob’s Red Mill 1:1, and King Arthur Measure for Measure. If you can tolerate dairy, Cup for Cup has a great tasting flour as well. If you are looking to make your own, I would recommend a recipe. It will usually involve mixing rice flour with a starch (tapioca or potato), with xantham gum (a binder).
Use in: Cookies, cakes, breads, muffins, pizza crust
Try it: Check out Bob’s Red Mill’s site by clicking here.
Gluten free oats (gluten free because they are manufactured on gluten free factory) can be ground up to make a flour. Oat flour is not tolerated by all people avoiding gluten so make sure it is right for you before using it in your diet. Oat flour can be mixed with almond flour, sorghum, or protein powder. Oats have a great taste in baked goods.
Use in: cookies, muffins, energy bites.
Try: Oh she Glows Vegan Chocolate Pumpkin Muffins with oat flour by clicking here.
Other gluten free flours you may want to try:
There are so many great recipes and resources on the web. You can google specific types of recipes on google or pinterest to find a recipe that is right for you. Comment below with your favorite flour or a flour you want to test out in your kitchen!