Flour is a staple ingredient in most diets. It is used in breads, desserts, pasta, and as a thickener in soups and sauces. Many commonly used flours contain gluten, which can be an irritant to people who are gluten intolerant or have Coeliac Disease. Today, there is a plentiful choice of gluten free flours available.
Common Gluten Free Flours and their uses:
Teff Flour
Teff is a gluten free seed which comes from the Lovegrass family. It originates from Ethiopia and is used there to make a fermented flat bread called Injera. High in calcium, protein, minerals and dietary fibre, it can be replaced one for one in recipes. It has an earthy, nutty flavour and is a nutritious, gluten free alternative in baking, bread and pasta.
Coconut Flour
Is a Soft flour made from dried, ground coconut meat. It is high in fibre, protein, manganese and has a low GI. As it is very absorbent, and is best substituted on a 1:4 ratio and using the addition of 1 egg to each ¼ cup of coconut flour to aid structure and moisture. Can be paired with Almond and Cassava Flour to assist baking and flavour properties.
Buckwheat Flour
Neither a grain or a wheat product, this gluten free flour is suitable for use in cookies, pancakes and non rise baking recipes. High in fibre and mineral rich, it is a nutritious flour with heart and low blood sugar health properties.
Made from ground and dried unripe green bananas. High in fibre, Potassium and resistant starch, it can be used in smoothies, no bake slices and also as a replacement to white flour. It has a mildly sweet flavour due the low sugar content of the unripe bananas.
Made from the ground Cassava root, it is starchy and high in carbohydrate. It has a slightly nutty, earthy flavour. Paleo friendly and gluten free, with it’s fine texture and neutral flavour, it has a similar consistency and look to regular baking flour. However, due to it’s more absorbent properties, it is denser and you will need to adjust the recipe to a smaller quantity.
Rice Flour
Made from finely ground raw rice, it is a good thickening agent, or as a gluten free replacement to wheat flour. It is low in fat and high in proteins and vitamins. It can be used for baking in cakes and muffins and coating fish when frying.
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