Have You Tried?… Gluten-Free Flours by Dana Angelo White in Gluten-Free, Healthy Recipes, July 13, 2010
- Gluten-Free Rice Flour
Whether you need to steer clear of gluten because of an allergy or just like to experiment in the kitchen, there are plenty of choices beyond good old wheat. Mix things up with these flour alternatives.
New Ways to Get Whole Grains
Different flours provide unique flavor to the dishes you use them in. It’s also a good way to get in some of the whole-grain nutrients you can’t find in wheat flour. If you do have a gluten allergy, check packaging to make sure the brand you buy isn’t made in a facility that also manufactures wheat products.
You can find many of these flours at your local health food store or online, or you can also make your own with a quick zip of dry grains in the food processor. Since these flours don’t contain gluten, you’ll usually see them combined with other flours and maybe some xanthan gum in recipes for baked goods to get the right texture.
Rice Flour
Characteristics: Fine and powdery, made from white or brown rice. Lower in protein, but higher in fiber than enriched wheat flour.
Uses: Baked goods, tempura and crispy coatings on veggies, meat, or fish.
Recipe: Crab Cakes
Oat Flour
Characteristics: Made from whole-grain oats (also called oat “groats”) and high in cholesterol-lowering soluble fiber. Our resident food scientist Alton Brown has his own take on oat flour — watch this video and get his recipe for gluten-free oatmeal-raisin cookies. (Note: You can make your own oat flour by grinding oats in the food processor. If you follow a gluten-free diet, make sure you buy oats labeled “gluten-free” as conventional oats are often contaminated during the growing and/or processing.)
Uses: Breads, pancakes, toppings and coatings with a nutty flavor – great for fruit crisps.
Recipe: Pear and Ginger Crumble
Gluten-Free Baking Mix
Characteristics: Made from a combination of dried and ground beans, potato starch and tapioca flour (see below). It’s slightly lower in calories than most other grain flours. There are a few different brand out there, we like Bob’s Red Mill.
Uses: Pizza dough, cookies, muffins and breads.
Recipe: Gluten-Free Blueberry Muffins
Corn Flour
Characteristics: Finely ground cornmeal made from whole yellow or white kernels. It has a slightly gritty texture and sweet corn flavor and is especially high in iron. “Masa Harina” is a special type for making tortillas, you can find it at most large chain grocery stores.
Uses: Polenta, crispy coatings, corn tortillas
Recipe: Corn Tortillas
Tapioca Flour
Characteristics: Also called “cassava flour”, it’s derived from the starchy tuber called yucca.
Uses: Thickening agent for soups, sauces and fruit fillings; similar to cornstarch.
Recipe: Chewy Gluten-Free Cookies
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »
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Tags: corn flour, oat flour, polenta, rice flour, tapioca
Regular oats are actually not gluten free. Those with celiac disease, gluten intolerance or allergy should look for certified gluten free oats and oat flour were are available.
Yes, you are correct because regular oats are grown in fields also used to grow wheat; buy gluten-free oats if extremely sensitive.
Whole Foods even Kroger grocery stores carry gluten free oats now.
great info for the G-Free peeps
Yah – Oats are NOT gluten free – I wish.
You can get gliten free oats, they do have a protein which is close to gluten so some people have a cross reaction
Well I heard they were suppose to be gluten-free, but in separting the grain, it gets mixed up with gluteness seeds or grains. It really is suppose to be gluten-free.
I heard that oats on their own (even "safe" ones) have gluten.
Certified gluten free oats are gluten free. Companies that sell them go to great lengths to make sure they are not contaminated with gluten.
A quote from a blog post about oats, with a listing of five companies that sell gluten free oats. "The commitment from planting the seeds to the final package on the store shelf is complete. They use certified seeds, dedicated land, harvesting equipment, trucks, mills and storage facilities. And the final product is tested to rule out cross contamination." http://blog.kitchentherapy.us/2009/06/o-is-for-oa…
Here is a link to a recipe for awesome oat flour cake. http://blog.kitchentherapy.us/2010/03/beautiful-g…
bob's red mill has now gluten free rolled oats and gluten free steel cut oats. much more expensive but worth it. you find it in health food stores. I regularly make crepes with garbanzo bean four. Salty or sweet filling – my guest like them better than the wheat ones. I am fortunate that I do work in a Health Food Store and the owner orders gluten free merchandise just so that I can try it.
I would love to see the crepe recipe you use. I used to LOVE crepes before I learned I couldn't eat them!
hi paula
i will send the recipe for the crepes over the weekend. i don't usually measure so i have to do some homework. pet
I would also like to have the crepe recipe please… would you mind sharing it with me… thanks
I have been baking with gluten free flours for three years now. Would love to see more gluten-free and dairy free recipes!Thanks!
Oats do not produce gluten, but they get cross contaminated with the processing equipment and they are usually grown near wheat fields, so they are cross contaminated. They have to be certified organic and wheat free in order for "some" celiacs to be able to tolerate them. I was diagnosed 6 years ago and make my own breads now. Hockey pucks at first, but now, I've been slowing making my own recipes for great, light and ariy loaves. LOVE IT!
My father at age 80 has been diagnosed with celiac. He misses a "light airy" piece of bread very much. Would you mind giving me your recipe so that I can try to make him a loaf?
Google almond flour (or almond meal) receipes. It is a great substitute for wheat flours that is suited for celiacs. It makes amazing muffins.
Bob Red Mills brand also has an amazing gluten free corn bread for celiacs
nice posting
What Cook Book do you recommend for those trying to live gluten free?
Living Without is a great magazine for this….they also have a website that you can subscribe to for weekly free cooking ideas to be emailed to you
Nice!
check out my facebook page at Zema's Madhouse Foods. I have developed mixes for gf crepes and flatbreads. Mine are super nutritious and different flavors. I am surprised no one talks about ancient grains. That's where I get most of my nutrients from.