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Gluten Free Flours and Baking Tips 2009
Different Kinds of Gluten Free Flours
Alternative flour can replace whole wheat or white flour with the suggest
percentage of each flour.
Flour Definition and Uses
Almond Flour Made from ground almonds; sometimes called almond meal. Almond Meal
is high in protein and a small amount can be included in gluten free flour
mixes. They can also be used in place of dried milk powder in some recipes
if you are also on a dairy-free diet. Almond flour has been used since
medieval times as a thickener. Use Almond flour as 25-33 % of total flour
blend.
Amaranth Especially good in dark-colored baked goods or those with spices such as
Flour chocolate cakes or cookies, spice cakes, and dark breads. Tends to brown
quickly. Amaranth Flour is the ground seed of the Amaranth plant. Strong
tasting flour it is normally used in combination with other gluten free flours.
Best when blended with other flours as no more than 15-20% of the blend.
(Replace 1 cup wheat flour with 1 cup Amaranth Flour)
Arrowroot Good in baking because it adds no flavor of its own and lightens baked
goods. If used as breading, produces golden brown crust. Arrowroot is an
all purpose GF flour that can be used in baking and for thickening. Mild
flavored and low in calories is easily digested. Best when blended with other
flours as no more than 25% of the blend.
Bean Three kinds of bean flour: white bean flour, garbanzo or chickpea flour and
blend of garbanzo flour and fava bean flours. Bean flours provide protein
that is beneficial in baking. Use in combination with other flours to totally
(or partially) replace rice flour; however best when blended with other
flours as no more than 25% of the blend. (Replace 1 cup wheat flour with 1
cup Bean Flour)
Buckwheat Buckwheat flour is GF even though the name has wheat in it. The plant is
related to rhubarb. The ground seed produces gray brown flour which is
nutritious, being a source of easily digested protein. It is high in fiber and is
also said to reduce cholesterol and lower blood pressure. It is used in
pancakes, bread, normally mixes with other flours as it has a strong flavor.
Best when blended with other flours as no more than 20% of the blend.
(Replace 1 cup wheat flour with 7/8 cup Buckwheat Flour)
Corn Flour- Excellent in corn bread, muffins, and waffles—especially when blended with
(Cornstarch) cornmeal. Corn flour is finely ground cornmeal. Corn Flour is a light, white
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Gluten Free Flours and Baking Tips 2009
powder often used in GF mixes. It can be used by itself as an excellent
thickener for sauces. Best when blended with other flours as no more than
25% of the blend. (Replace 1 cup wheat flour with 1 cup Corn Flour or ¾
cup Corn Starch)
Cornmeal Excellent in corn bread, muffins, and waffles—especially when blended with
corn flour. Stone ground cornmeal is used to make polenta. Cornmeal is
yellow flour, also known as Masa Harina (Masa) and is often used for
making tortillas. (Replace 1 cup wheat flour with 3/4 cup Cornmeal)
Millet Lends a light yellow tint to baked goods and produces a light, dry crumb
with a smooth, thin crust. Millet performs best when blended with other
flours, comprising no more than 30% of the flour blend. Millet is very high
in protein and one of the easier grains to digest. (Replace 1 cup wheat flour
with 1 cup Millet Flour)
Potato Starch Excellent baking properties, especially when combined with eggs. Lumps
Flour easily, so stir with a whisk before measuring. It is very rarely used by itself
but helps to produce the lightness and softness in a mix. It keeps well and
can be bought in quantity. Best when blended with other flours as no more
than 20% of the blend. (Replace 1 cup wheat flour with ¾ Cup Potato
Starch)
Potato Flour Potato flour is slightly yellow to very golden yellow. Smell it, it will have a
distinct POTATO smell (like instant granules) and will be very slightly grainy
in texture. It is used to add moisture and body to baked goods -- it is a
strong flavor and extremely hydroscopic (absorbs water) when baked, so a
little goes a LONG way (usually you use only a tsp per loaf of bread). Has
long shelf life.
Quinoa Excellent in all types of baking, including cakes, cookies, breads, and
biscuits. Quinoa is a cereal grain from Peru which used to be the staple diet
of the Incas. It is high in fat and is used in a GF flour mix to add moisture
to baked goods. It has a pleasant, nutty taste. Good source of vegetable
protein. Best if blended with other flours no more than 25% of total flours
and used in highly spiced or flavored foods. (Replace 1 cup wheat flour
with 1 cup Quinoa Flour)
Rice (Brown A bit gritty by itself, but works fine when combined with other flours. The
or White) coarser the grind, the more liquid needed. White rice flour is white; brown
rice flour has a slight tan tint. Best when blended with other flours as no
more than 60% of the blend. (Replace 1 cup wheat flour with 7/8 cup Rice
Flour)
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Gluten Free Flours and Baking Tips 2009
Sorghum Sorghum is another nutritious grain and works very well in all kinds of
Flour baking, especially bread. It is mild and sweet and very finely ground. It is
used to add body and moisture to baked goods. Sorghum is best blended
with other flours and can comprise up to 50% of the flour blend. (Replace 1
cup wheat flour with 1 cup Sorghum Flour)
Soy (soya Soy Flour made from the ground, roasted soy beans. Soy is excellent and
flour)- worked well in baked goods with nuts, fruits, or chocolate. Best when
combined with other flours, such as rice. It is high in protein and fat and
has a nutty flavor. Full fat soy flour has a short shelf life and is best kept in
the refrigerator or in the freezer. Defatted soy flour can be kept in the
pantry. Baked goods using soy flour may brown more quickly so it is best to
lower the oven temperature slightly. Best when blended with other flours as
no more than 30% of the blend. (Replace 1 cup wheat flour with ½ cup Soy
Flour + ½ Cup Potato Starch )
Sweet Potato Produces baked goods with a great taste and texture. Its faint sweetness
Flour will affect gravies and other savory sauces. Ground from sweet potatoes
and is hard to find. Sweet Potato flour is one of the least allergenic foods
on earth and a good choice for people with multiple sensitivities.
Sweet Rice Don’t confuse with white rice flour. Sweet rice flour is suggested for use in
Flour muffins, breads, and cakes. Adds a nice elasticity to baked goods such as
pie crusts. Best when blended with other flours as no more than 25% of
the blend. (Replace 1 cup wheat flour with 7/8 cup Sweet Rice Flour)
Tapioca Excellent in baked products when it makes up 25-50% of total flour blend.
Starch Flour Tapioca Starch Flour commonly found in commercial GF flour mixes. Made
from the root of the Cassava plant, tapioca flour serves to lighten baked
items and helps impart a good texture with a chewy texture. It has no
pronounced flavor and quickly and produces crispy coating to breading.
Best when blended with other flours as no more than 25% of the blend.
(Replace 1 cup wheat flour with 1 cup Tapioca Flour)
Teff Grains A little gritty, but works well in baked goods such as cakes or breads if you
use 25-50% of total flour blend. Best in dark baked goods such as
chocolate cake or brownies, pumpernickel bread or gingerbread. Tell Grains
are tiny whole seed is ground into flour including the germ and husk. It
contains the highest calcium, zinc, potassium, and iron content of any
cereal. Teff flour is high in dietary fiber and an excellent source of essential
amino acids. (Replace 1 cup wheat flour with 7/8 cup Teff Grain Flour)
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Gluten Free Flours and Baking Tips 2009
Substitutes for 1 Tablespoon of Wheat Flour as a Thickener
Ingredient Amount Trait Suggested Use
Arrowroot 1 ½ teaspoon Mix in cold water first. Any food requiring clear,
Thickens at lower shiny sauce.
temperature. Don’t boil.
Add during last 5
minutes of cooking.
Serve immediately.
Bean Flour 3 teaspoons Produces yellowish, rich- Soups, stews, gravies,
looking sauce but has a slight bean
flavor.
Cornstarch 1 ½ teaspoons Mix in cold water first. Puddings, pie fillings,
Stir just until boiling, fruit sauces, soups.
Makes clear, shiny
sauce. Firms when cool.
Gelatin 1 ½ teaspoons Dissolve in cold water, Gelatin puddings,
Powder then heat until liquid is aspics, cheese-cakes.
clear before using. Won’t gel acids like
fresh pineapple?
Guar Gum 1 ½ teaspoons Mix with liquid first. Large amounts are
laxatives, use sparingly.
Rice Flour 1 Tablespoon Mix with cold liquid first. Soups, stews, or gravies
(Brown or Somewhat grainy and or hearty, robust
White) coarse. sauces.
Sweet Rice 1 Tablespoon Excellent thickener. Vegetable sauces and
Flour Called glutinous rice. soups.) Has no wheat
gluten.)
Tapioca 1 ½ Tablespoons Mix with cold water first. Soups, stews, gravies,
Flour Add during last 5 and potato dishes.
minutes of cooking.
Produces transparent,
shiny sauce. Thick, soft
gel when cool.
Xanthan 1 teaspoon Mix with dry ingredients Puddings, salad
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Gluten Free Flours and Baking Tips 2009
Gum first; add to recipe. dressings, and gravies.
Milk Substitutes
NOTE: Gluten Free diets must avoid oat milk because of possibility of contamination with
wheat during the growing or manufacturing process.
Be sure to read the label on milk substitutes to make sure no other offending ingredients
are present, such as barley malt extract, which is used to sweeten the milk.
Milk is one of the easiest ingredients to make substitutions for in baking; however, the flavor may have a
slightly different taste and affect the browning process during baking.
In place of 1 cup of cow’s milk, use:
Ingredient Substitute Amount to Use When to Use
Goat Milk Available in powder and 1 cup. Most closely Any recipe. Works well
liquid forms. Not for resembles cow’s milk in in ice cream, puddings,
milk allergies or lactose‐ color. and other milk‐based
intolerant. dishes.
Nut Milk (Hazel nut or Not for nut allergies or 1 Cup. Milk, slightly Best in dessert recipes.
Almond) intolerances. nutty flavor. Light May taste slightly “off”
brown color. in savory dishes.
Oat Milk May contain gluten.
Not recommended for
those with gluten
intolerance.
Rice Milk Choose fortified, gluten‐ 1 cup. Mild flavor, Any recipe, but slightly
free brands. white color. Looks like sweet tasting. Reduce
skim milk from cows. by 2 Tablespoons per
cup if used as
buttermilk substitute.
Soy Milk Choose fortified gluten‐ 1 Cup. Slight soy flavor, Best in recipes with
free brands light tan in color. stronger flavors to mask
soy and in baked goods
with darker colors.
Egg Substitutes
NOTE: If a recipe only one egg but contains a fair amount of baking powder or baking soda,
then the egg is the binder.
In place of 1 egg as a binder, use:
Ingredient Substitute Amount to Use When to Use
Arrowroot, soy, Lecithin Liquid or granular Mix ¼ cup warm water, Stronger‐flavored
lecithin 2 tablespoons dishes since soy flour
arrowroot, 1 and lecithin may affect
tablespoon soy flour, overall taste of dish.
and ¼ teaspoon lecithin.
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Gluten Free Flours and Baking Tips 2009
Flaxseed Mix (Brown or golden seeds ¼ cup flax mix. Soak 1 Cool before using. Best
or ground flax meal). teaspoon ground in dark‐colored dishes.
Refrigerate all flax flaxseed in ¼ cups Mild Flavor. Baked
products. boiling water 5 minutes. goods heavier, denser.
Bake 25 degrees dishes Best in cookies, bars.
slight longer, lower Slight laxative.
temperature. Reduce
oil by 1‐2 tablespoons
for every ¼ cup flaxseed
mix used.
Pureed Fruits or Baby food without 3 Tablespoons to Baked goods where
Vegetables fillers (apples, pears) replace each egg. puree flavor
Increase liquid in recipe complements or
by 1 Tablespoon. doesn’t detract from
dish’s flavor.
Tofu (soft and silken) ¼ cup for each egg. Cakes, cookies, breads.
Blend with recipe liquid Baked goods won’t
until very smooth. brown as deeply, but
they will be very moist
and somewhat heavy.
Unflavored Gelatin Knox or Grayslake Mix 1 envelop gelatin in Baked goods such as
brand 1 cup boiling water. cookies, cakes, breads.
Use 3 Tablespoons for Microwave leftover
each egg. Refrigerate mixture to liquefy.
the leftover mixture.
In place of 1 egg as leavening, use:
Ingredient Substitute Amount to Use When to Use
Buttermilk, Yogurt, or Replace recipe liquid All baked goods; works
Baking Soda with same amount of best in dishes that don’t
buttermilk or thinned need to raise a lot, such
yogurt. Replace baking as cookies, bars, and
powder with ¼ as much flat‐bread.
baking soda.
Egg Replacer Powder By Ener‐G or Kingsmill Ener‐G suggests 1 ½ All baked goods.
teaspoons powder Flavorless; won’t affect
mixed in 2 Tablespoons taste of recipe. For
water. added lightness, whip in
food processor or
blender for 30 seconds.
In place of 1 egg as moisturizer, use:
Ingredient Substitute Amount to Use When to Use
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Gluten Free Flours and Baking Tips 2009
Fruit Juice, Milk, or 2 Tablespoons. Baked goods such as
Water Increase leavening by cakes, cookies, bars.
25‐50%. Bake items
slightly longer, if
necessary.
Pureed Fruit Bananas, applesauce, ¼ Cup. Increase Baked goods where the
apricots, pears, prunes. leavening by 25‐50%. fruit’s flavor
(The natural pectin in Bake items slightly complements the
fruits, especially prunes, longer, if necessary. overall dish such as
traps air, which helps applesauce in spice
“lighten” baked goods.) cakes, bananas in
banana bread, apricots
and pears in milk‐
flavored dishes, and
prunes in dark, heavily
flavored dishes such as
chocolate cake or spice
cake.
Converting Butter or Margarine to Oil
Butter/Margarine Oil Oil
1 teaspoon ¾ teaspoon
1 Tablespoon 2 ½ teaspoon
2 Tablespoons 1 ½ Tablespoons
¼ Cup 3 Tablespoons
1/3 Cup ¼ Cup
½ Cup ¼ cup + 2 Tablespoons
2/3 Cup ½ Cup
¾ Cup ½ cup + 1 Tablespoon
1 Cup ¾ cup
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