12.03.2009

Guide to Gluten-Free Flours

When we began the journey into gluten-free land, the confusing array of flour choices was frustrating. Who knew so many wheat alternatives existed! I, like most, began with a combination of brown rice flour and starch. (We have never used white rice flour because, for reasons that confound us, Annie can't tolerate white rice. No big deal though. White rice is void of nutrients.) I soon found that this combination resulted in a gritty product with a funky taste. When I learned to combine two or three gluten-free flours with one or two starches, things got better.  Along the way we discovered which flours work for us and which don't.  Right now, we like a blend of millet, sorghum, and tapioca or cornstarch.


Successful gluten-free baking and cooking is really just a matter of figuring out which flour combinations work best for you. But it helps to have some sort of map to point you in the right direction. I just found a very helpful guide in the latest issue of Living Without magazine. It lists the properties of each flour, along with how to use it and what to watch out for. It also includes a chart showing nutritional information for 33 different flours. Did you know that almond flour is the highest in calories and fat of all the flours, but the lowest in carbs? Or that green pea flour has 11 grams of protein in just 1/4 cup?


Click here for the gluten-free flour guide. I hope you find it to be helpful!

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