working with flour
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Gluten Free Flours and Baking Tips 2009
HGD Foods - 8711 Business Circle - Converse TX 78109 Page 1
Di f fe ren t K inds o f Glu t en Free Flours
Alternative flour can replace whole wheat or whit e flour with the suggest
percentage of each flour.
Flour Def in i t ion 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
Flour
Especially good in dark-colored baked goods or those with spices such as
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-
(Cornstarch)
Excellent in corn bread, muffins, and waffles—especially when blended with
cornmeal. Corn flour is finely ground cornmeal. Corn Flour is a light, white
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Gluten Free Flours and Baking Tips 2009
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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
Flour
Excellent baking properties, especially when combined with eggs. Lumps
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
or White)
A bit gritty by itself, but works fine when combined with other flours. The
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
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Sorghum
Flour
Sorghum is another nutritious grain and works very well in all kinds of
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
flour)-
Soy Flour made from the ground, roasted soy beans. Soy is excellent and
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
Flour
Produces baked goods with a great taste and texture. Its faint sweetness
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
Flour
Don’t confuse with white rice flour. Sweet rice flour is suggested for use in
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
Starch Flour
Excellent in baked products when it makes up 25-50% of total flour blend.
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
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Subst i tu t es fo r 1 Tab lespoon o f W heat F lour as a Th ickener
I ng r ed ien t Am oun t T r a it Sugges t ed Use
Arrowroot 1 ½ teaspoon Mix in cold water first.
Thickens at lower
temperature. Don’t boil.
Add during last 5
minutes of cooking.
Serve immediately.
Any food requiring clear,
shiny sauce.
Bean Flour 3 teaspoons Produces yellowish, rich-
looking sauce
Soups, stews, gravies,
but has a slight bean
flavor.
Cornstarch 1 ½ teaspoons Mix in cold water first.
Stir just until boiling,
Makes clear, shiny
sauce. Firms when cool.
Puddings, pie fillings,
fruit sauces, soups.
Gelatin
Powder
1 ½ teaspoons Dissolve in cold water,
then heat until liquid is
clear before using.
Gelatin puddings,
aspics, cheese-cakes.
Won’t gel acids like
fresh pineapple?
Guar Gum 1 ½ teaspoons Mix with liquid first. Large amounts are
laxatives, use sparingly.
Rice Flour
(Brown or
White)
1 Tablespoon Mix with cold liquid first.
Somewhat grainy and
coarse.
Soups, stews, or gravies
or hearty, robust
sauces.
Sweet Rice
Flour
1 Tablespoon Excellent thickener.
Called glutinous rice.
Vegetable sauces and
soups.) Has no wheat
gluten.)
Tapioca
Flour
1 ½ Tablespoons Mix with cold water first.
Add during last 5
minutes of cooking.
Produces transparent,
shiny sauce. Thick, soft
gel when cool.
Soups, stews, gravies,
and potato dishes.
Xanthan 1 teaspoon Mix with dry ingredients Puddings, salad
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Gluten Free Flours and Baking Tips 2009
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Gum first; add to recipe. dressings, and gravies.
M i lk Subst i t u t es
NOTE: Gluten Free diets must avoid oat mi lk because of possibilit y of contam inati on wit h
wheat during t he growing or m anufacturing process.
Be sure t o read the label on m ilk substitutes to m ake sure no ot her offending ingredients
are present, such as barley malt extract, w hich is used to sweeten the m ilk.
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
Ingredient
, use:
Substitute Amount to Use When to Use
Goat Milk Available in powder and
liquid forms. Not formilk allergies or lactose-
intolerant.
1 cup. Most closely
resembles cow’s milk incolor.
Any recipe. Works well
in ice cream, puddings,and other milk-based
dishes.
Nut Milk (Hazel nut or
Almond)
Not for nut allergies or
intolerances.
1 Cup. Milk, slightly
nutty flavor. Light
brown color.
Best in dessert recipes.
May taste slightly “off”
in savory dishes.
Oat Milk May contain gluten.
Not recommended for
those with gluten
intolerance.
Rice Milk Choose fortified, gluten-
free brands.
1 cup. Mild flavor,
white color. Looks like
skim milk from cows.
Any recipe, but slightly
sweet tasting. Reduce
by 2 Tablespoons per
cup if used as
buttermilk substitute.
Soy Milk Choose fortified gluten-
free brands
1 Cup. Slight soy flavor,
light tan in color.
Best in recipes with
stronger flavors to mask
soy and in baked goods
with darker colors.
Egg Subs t i t u tes
NOTE: If a recipe only one egg but contains a fair am ount of baking powder or baking soda,
then t he egg is the binder.
In place of 1 egg as a binder
Ingredient
, use:
Substitute Amount to Use When to Use
Arrowroot, soy, Lecithin Liquid or granular
lecithin
Mix ¼ cup warm water,
2 tablespoons
arrowroot, 1
tablespoon soy flour,
and ¼ teaspoon lecithin.
Stronger-flavored
dishes since soy flour
and lecithin may affect
overall taste of dish.
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Gluten Free Flours and Baking Tips 2009
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Flaxseed Mix (Brown or golden seeds
or ground flax meal).
Refrigerate all flax
products.
¼ cup flax mix. Soak 1
teaspoon ground
flaxseed in ¼ cups
boiling water 5 minutes.
Bake 25 degrees dishes
slight longer, lowertemperature. Reduce
oil by 1-2 tablespoons
for every ¼ cup flaxseed
mix used.
Cool before using. Best
in dark-colored dishes.
Mild Flavor. Baked
goods heavier, denser.
Best in cookies, bars.
Slight laxative.
Pureed Fruits or
Vegetables
Baby food without
fillers (apples, pears)
3 Tablespoons to
replace each egg.
Increase liquid in recipe
by 1 Tablespoon.
Baked goods where
puree flavor
complements or
doesn’t detract from
dish’s flavor.
Tofu (soft and silken) ¼ cup for each egg.
Blend with recipe liquiduntil very smooth.
Cakes, cookies, breads.
Baked goods won’tbrown as deeply, but
they will be very moist
and somewhat heavy.
Unflavored Gelatin Knox or Grayslake
brand
Mix 1 envelop gelatin in
1 cup boiling water.
Use 3 Tablespoons for
each egg. Refrigerate
the leftover mixture.
Baked goods such as
cookies, cakes, breads.
Microwave leftover
mixture to liquefy.
In place of 1 egg as leavening
Ingredient
, use:
Substitute Amount to Use When to Use
Buttermilk, Yogurt, or
Baking Soda
Replace recipe liquid
with same amount of
buttermilk or thinned
yogurt. Replace baking
powder with ¼ as much
baking soda.
All baked goods; works
best in dishes that don’t
need to raise a lot, such
as cookies, bars, and
flat-bread.
Egg Replacer Powder By Ener-G or Kingsmill Ener-G suggests 1 ½
teaspoons powder
mixed in 2 Tablespoons
water.
All baked goods.
Flavorless; won’t affect
taste of recipe. For
added lightness, whip infood processor or
blender for 30 seconds.
In place of 1 egg as moisturizer
Ingredient
, use:
Substitute Amount to Use When to Use
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Gluten Free Flours and Baking Tips 2009
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Fruit Juice, Milk, or
Water
2 Tablespoons.
Increase leavening by
25-50%. Bake items
slightly longer, if
necessary.
Baked goods such as
cakes, cookies, bars.
Pureed Fruit Bananas, applesauce,apricots, pears, prunes.
(The natural pectin in
fruits, especially prunes,
traps air, which helps
“lighten” baked goods.)
¼ Cup. Increaseleavening by 25-50%.
Bake items slightly
longer, if necessary.
Baked goods where thefruit’s flavor
complements the
overall dish such as
applesauce in spice
cakes, bananas in
banana bread, apricots
and pears in milk-
flavored dishes, and
prunes in dark, heavily
flavored dishes such as
chocolate cake or spicecake.
Conve r t i ng Bu t t e r o r M ar ga r ine t o O i l
Bu t t e r / M ar ga r ine O i l O il
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