Gluten is a protein found in wheat, barley and rye. Flours made from these grains are commonly used in commercial and home-baked goods. If you have celiac disease or are gluten intolerant, you need to avoid flours made from gluten grains. Gluten-free flour alternatives are available for home baking and cooking to make preparing favorite foods easier while on a gluten-free diet.
Gluten-Free Flours
Many different grains, legumes and roots are ground into flour that is suitable for the gluten-free community. Grains like teff, millet, amaranth, oats, rice and sorghum are gluten-free. Corn is ground into corn flour and corn starch, both of which may be used in gluten-free flour blends. Legume and bean flour like garbanzo, chickpea and fava bean are rich in protein, calcium and fiber. Flour made from potatoes and nuts like almonds, chestnut and coconut is also available. Baking gluten-free requires a blend of flours for texture, consistency and quality in baked goods. You may choose to purchase premixed gluten-free flour blends or create your own.
DIY Flour Blends
Making your own gluten-free flour blends is a cost-effective alternative to purchasing premade gluten-free flour blends and baking mixes. You may choose to purchase individual flours in bulk and create blends that work for you. Gluten-free flour is best kept in the refrigerator and may also be frozen to preserve freshness. You might combine 1/2 cup rice flour, 1/4 cup tapioca flour and 1/4 cup corn starch for an all-purpose flour blend that works well for cakes, cookies, muffins and quick breads.
Using Flour Alternatives
The gluten in traditional wheat-based flours is responsible for holding a baked product together. Gluten-free grains are devoid of that same binding property. Gluten-free binding agents like xanthan gum and guar gum are commonly used with gluten-free flours. Binding agents are important for gluten-free breads to add elasticity and for cookies, pie crust and bars to hold ingredients together. Gluten-free flour blends may be used cup for cup in recipes calling for traditional wheat-based flours. Experimenting with your favorite recipes by replacing wheat flour with a gluten-free flour blend is the best way to know if your recipes will work gluten-free.
Where to Buy
Gluten-free flours are generally available at health food stores, food cooperatives, organic and specialty food stores. Gluten-free flours may be located in gluten-free, organic or health food aisles or may be combined with regular baking selections. A variety of commercially prepared gluten-free flour blends are available. Be sure to read labels when purchasing gluten-free flours or premixed flour blends to ensure the product has been made in a facility that caters to gluten-free foods. Products made on equipment that also handle wheat or gluten products may be cross-contaminated with gluten. Call a product manufacturer before buying a product if you are unsure whether the product contains gluten.
