Gluten Free Whole Grains
Most people nd whole grains are a delicious way to improve their health, and they enjoy the pleasures of choosing among all the dierent whole grains. However, the millions of people who cant properly digest gluten must choose their grains carefully. Luckily for them, most grains are gluten free.
How To Make A Simple Diy Gluten
This one I developed while working on gluten-free pumpkin muffins, which is a recipe that is so forgiving its not even funny. I can even use just straight brown rice flour and it still works. However, this blend also does great in our gluten free pancakes, homemade granola bars, and even makes these homemade biscuits gluten-free, except they are not as fluffy as with pastry flour of course.
The measurements are for flour itself, so you can make this blend easily whether you use a grain mill to grind your own or buy the flour commercially.
To have a nice gluten-free blend that can sort of act like wheat flour and even substitute in recipes for wheat flour like I mentioned above, you need to have a balance of protein and starch. Some say you dont need starch at all, but most people seem to fall on the side of starches being necessary. Arrowroot is a pretty clean starch as they go, so I dont feel too badly about only one-quarter of this recipe being arrowroot starch.
- 2 1/2 c. arrowroot starch
I do usually make this with freshly ground grains, but Ill make it in bulk and freeze a big gallon bag of it for easy baking later.
Is Xanthan Gum Necessary For Gluten Free Baking
Xanthan gum is not absolutely necessary for gluten free baking, but it is widely available so thatâs what many gluten free bakers typically use.
Some gluten free baking recipes will work just fine without any binder to replace the gluten, but for those that do need it you can opt to use another gum, such as Guar gum, or you can make a sticky slurry with chia or flax seeds instead, though the results may not be exactly the same.
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Gluten Free Starchy Flours
Brown & White Rice Flour
Rice flour is often used as a staple base flour in gluten free products and particularly in commercial flour blends and bakes, not least because it is very cheap. Made from finely milled rice, it is fairly versatile, easy to obtain and easy to digest .
Rice flour is best mixed with other gluten free flours, to balance its nutrition as well as its baking qualities. It can give a dry and slightly gritty texture and taste very bland. There is a growing body of evidence that suggests rice flour contains arsenic and thus when eaten in large quantity and on a regular basis, may be harmful to health. It is my view based on what I have read that whilst it still has a place, it should be used in moderation within the overall diet. Brown rice flour is considered to be wholegrain, but also potentially more harmful.
Potato Starch
Another essential gluten free flour in the larder is potato starch flour . Made from washed, dried potato starch, it is a white, fine powder with a slightly clumpy appearance. Potato starch readily absorbs liquid and has a neutral flavour and a good binding ability. Because of these qualities, it can be an important addition to a gluten free flour mix, although is nutritionally limited and is thus best used sparingly and in combination with other flours. Given that it is quite a heavy flour, it should be well balanced against other lighter starches .
Tapioca Starch Paleo
Corn Flour
Glutinous Rice Flour
Arrowroot Paleo
Polenta
Flour Blending Not For You
If flourblending is something that is not for you, then it is fine to find a commercialblend that you feel happy with. Many of the recipes on Gluten Free Alchemistshould work with a standard commercial blend, but as they have beenspecifically developed using the flours as stated in the ingredients lists, Iam unable to verify the results with other flour blends. If the blend you usehas a greater ratio of rice flour in particular, you may need to add a littlemore liquid, but the best advice is to judge for each recipe as you learn whatworks best.
If you are looking for a rice-free commercial blend, there are a couple now available. The Free From Fairy produces a Wholegrain Gluten Free, Rice Free Flour Blend , which can be found via her website. Bobs Red Mill also produce two rice-free flour blends an All-Purpose Baking Flour and a Paleo Baking Flour . I have not tried the Bobs Red Mill flours, but can vouch for the Free From Fairy blend working well.
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How To Make Gluten
Simple mixes to make your gluten free baking quick and easy!
In todays video, I show you how to make gluten-free flour mixes, and I provide the accompanying recipes along with a special pantry list download. I share with you how to make three basic mixes, plus a fourth bonus mix for folks who love to make biscuits with self-rising flour.
Be sure to file that contains ingredient checklists for:
Note: This is not a sponsored post. I bought and use all the products that I talk about in this video and recipe post.
*Affiliates note: As an Amazon Associate I earn from qualifying purchases. My videos and blog posts may contain affiliate links to products and services. If you click through and make a purchase, Ill receive a small commission. It does not affect the price you pay.
How To Make Whole
Stacy is a Registered Dietitian Nutritionist . She received a Master’s in Dietetics from the University of Oklahoma.
This is everything you will need to make your own whole grain gluten-free flour.
There are several gluten-free flour blends commercially available, but none are made using whole grains. Their primary ingredient is white rice flour, which is low in both fiber and protein and is best at replicating white all-purpose flour. This recipe uses both oat and brown rice flours, higher in protein and fiber, and effectively replaces either white whole wheat or whole wheat pastry flour in cooking and baking recipes.
Not all grocery stores carry the ingredients listed. You can always grind rolled oats and brown rice in your blender to make oat flour and brown rice flour. Make sure to grind each separately for best results. Instant potato flakes will grind into potato flour in seconds, and cornstarch can be substituted for the tapioca with acceptable results. Unfortunately, there is no replacement for either xanthan gum or guar gum. Fortunately, both are found readily online.
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Difference Between Gluten Free And Wheat Free
There are a few differences between gluten free and wheat free. One note to make is that it is possible for someone to be on a wheat free diet and not need to be on a gluten free diet. However, if someone is on a gluten free diet for health issues, it is also necessary for them to be on a wheat free diet. ALL wheat has gluten in it.
A gluten free diet is necessary for people suffering from Crohnâs Disease, Celiac Disease, Irritable Bowel Syndrome , bloating, gas, and allergic reactions to gluten. A wheat free diet is usually associated with an allergic reaction to wheat itself. A wheat allergy might include skin irritations, rashes, hives, nasal congestion, and digestive tract issues among other symptoms.
Because gluten is in all wheat products, anyone with digestive problems related to gluten should also avoid wheat products. Some of the benefits of going gluten free and wheat free are better digestion, weight loss, more energy, and a potential reduction in inflammation caused by rheumatoid arthritis and fibromyalgia. A gluten free diet has also been shown to help some children with autism.
Gluten Free Products from Food for LifeFood for Life has many gluten free and wheat free products available. Some of the most popular Gluten Free and Wheat Free foods include:
How To Make A Gluten
With gluten-free baking, it is easy to find yourself surrounded by half a dozen bags of flour spilling open onto your counter. Various flours are used in gluten-free recipes in order to reap the benefits and minimize the downsides of all of the different gluten-free grains.
While having a well-risen bread with good texture is the ultimate end-goal, opening all of those bags of flour at every baking session isnt necessary. Instead, an all-purpose blend such as this whole grain mix can be prepared once and continuously used for baking. It even works well with a good gluten free sourdough starter.
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Are You New To Gluten
Most importantly, I want to share a word of encouragement to new gluten-free bakers. Dont give up if your first attempt doesnt turn out well. Instead, go easy on yourself and dont try to be perfect as youre getting started.
Start a Kitchen Journal
Culinary mistakes can happen to any new baker, whether you are baking with or without gluten. So each time you bake, youll want to take notes to record the ingredients you used and whether or not it turned out as you expected.
Save these notes in your kitchen journal and refer back to your notes each time you begin to bake. If you dont have a kitchen journal, watch my video where I and give you ideas on how to start your own.
Keep track of the outcome of each gluten-free baking attempt. For example:
- Was your first attempt at a gluten-free bread dry? Make a note to add a bit more liquid next time.
- Was the bread somewhat mushy? Add less liquid next time.
- Did you like the flavor of your quick bread? If not, try a different gluten-free flour next time.
Trust me. After about your third try at baking a gluten-free bread, you will begin to have success and be satisfied with your final product.
Where To Buy Gluten
Hundreds if not thousands of companies world-wide provide a huge array of gluten-free foods and ingredients many can be found at natural food stores. Some grocery stores carry gluten-free goods. Gluten-free items are available through mail-order at many places including
| Some Mail Order Sources for Gluten Free Ingredients and Products |
Many products from the companies above are also available in your local stores.
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The Wholegrain & Protein Flours
Buckwheat Flour
Despite its name, buckwheat flour has no relationship with wheat, but is a grain produced by grinding the kernels of the buckwheat plant into a fine powder. It is a good nutritional flour with a high protein and fibre content. It is also low on the glycemic index and is packed full of antioxidants, minerals and vitamin B.
Buckwheat has a strong nutty, but slightly bitter, mustyflavour which can become a little dominant used in bakes. For this reason, youmay prefer to mix with more neutral flours. Nonetheless, it is a versatile glutenfree flour which and adds colour, earthiness and a wholesomeness to breads andcakes and is often found in gluten free pancake recipes, batters and somepastas.
Although it is naturally gluten free, ensure your sourceis certified Coeliac-safe as there is a particular risk of cross-contaminationfrom adjacent growing with gluten containing crops or milling equipment.
Quinoa Flour
Quinoa Flour is milled from the quinoa grain and is a rare plant-based source of complete protein. It is packed with lysine and other amino acids as well as containing high amounts of vitamins B and E, calcium, iron and phosphorus. Being low on the glycemic index, it helps to keep blood sugar levels balanced.
Quinoa flour has a mild, nutty flavour, but combines well with other gluten free flours in all baked goods, but especially enhances breads, biscuits and savoury pastries. The high protein content supports structure and texture.
Oat Flour
Sorghum Flour
Gluten Free Alchemist Flour Mix B : Rice Free Flour Blend With Wholegrain Flours
I am increasingly using my gluten free rice-free flour mix as the base for Gluten Free Alchemist bakes, although will usually add significantly more wholegrain flour to bread bakes both for structure and texture as well as flavour and nutrition.
COST : I have worked out the cost of blending my own rice free flour at home using Shipton Mill Organic gluten free flours + Coeliac UK certified gluten free supermarket Corn Flour. The mix is not only versatile but in comparison to other low-rice and rice-free flour blends is more than comparable. It is definitely cheaper to blend your own at home and requires minimal effort!
Costs as at January 2020 :
- Per 500g : £1.42
- Per Kilo : £2.84
- (per 100g : 28.5p
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What Are The Best Gluten Free Flours To Use
There are many different gluten free flours to choose from, which is really neat, but can also be very confusing especially if you are just starting out.
Hereâs my list of some of the most popular and widely available gluten free flours that you may be able to find at your grocery store or online via Amazon.
Using Binders In Gluten
Fiber Husk / Xanthan Gum / Guar Gum / Locust Bean Gum
Most of my gluten-free flour mixes do not include a binder to replace the gluten in the flour this is usually already included in the purchased flour mixes.
Binding agents include xanthan gum, guar gum, locust bean gum, and fiber husk I get the best results with xanthan gum or guar gum.
Gluten-free baking has a variety of properties and applications depending on the mix. The best way to discover your favorite flavor is to experiment with different types of gluten-free flour one at a time. And, depending on your recipe, you can also add a variety of vitamins, minerals, proteins, and fiber to your baked goods, thereby supporting a healthy diet in a tasty way.
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How To Store Your Gluten
Your home has what I like to call a Four-Corners Pantry that includes your:
- Extended or Prepper Pantry
Once you create your gluten-free mixes, you can store them in your working pantry, or if they have a longer shelf-life, you can keep them in your extended or Prepper Pantry.
If you dont plan to use it often, you can store your all-purpose mix or self-rising mix in your Prepper Pantry because it has a shelf-life from one and a half to two years.
The other two mixes have a shelf-life thats dependent on the whole grains that you use in the mixes. Check your whole grain packagings Best Used By date for the recommended shelf life, which can range from 6 months to a year and a half.
Just remember that whole grain flours, whether they contain gluten or not, will go rancid quicker than all-purpose flours. So your whole grain flours are probably best stored in your working pantry, where you can keep an eye on their shelf-life.
Is It Easy To Blend Gluten Free Flour At Home
Whilst I appreciate that not everyone has a willingness or will to spend time weighing out and mixing flours together, it is really not as time-consuming as it sounds. Trust me if it was, I wouldnt be doing it! I hate faff! But once you have found a gluten free flour mix that you are happy with, it is easy to stock up on the base flours and simply mix up batches of 500g to a kilo whenever your blend gets low. I weigh mine straight into an airtight container and shake vigorously to mix. Its that easy and gives you absolute control over whats in there.
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Wheat Flour Contains Gluten
The U.S. Food and Drug Administration allows manufacturers to list wheat flour as flour on food labels. In fact, the word flour is reserved for flour thats made from wheat. This can make it tricky for those looking for gluten-free options, as the word wheat may not be on a food label that contains wheat flour.
Wheat flourthe only type allowed to be listed as just flour on ingredients labelsdefinitely does contain gluten . If all you see on a food label is the word flour, assume that its wheat flour.
Wheat flour also can be listed on a package as whole wheat flour or wheat flourboth of those also contain gluten, so the product cant be eaten as part of a gluten-free diet. However, if you see the word flour on an ingredients list preceded by a word like rice or corn, that food may be gluten-free and safe for you to eat.
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Where To Source Gluten Free Flour
Whilst there are many different gluten free flours available, there are a few basics which I use more often than others. The ones I use most frequently sorghum white teff, buckwheat potato starch flour white rice and brown rice) are the ones that you too may choose to source . I also use a lot of oat flour, but I grind this from gluten free oats myself at home to save money.
As withany other gluten free products, be sure to buy base flours which are certified glutenfree if you are Coeliac or needing to avoid gluten for health reasons.
Local Supplies
Many of the key gluten free flours can be found or ordered into good health food, nutrition and whole food shops. To find them I would recommend doing a bit of a google search on your local area to see what your options are. I also use a couple of amazing local farm shops which often have an unexpectedly good range. Interestingly, I rarely find what I need in places like Holland and Barrett, mainly because many of their products are not certified as Coeliac-safe.
Buy On-Line
If you cant source the flours you need on the ground, check out the internet for suppliers. Ocado has a reasonable range of some of the basics, as does Healthy Supplies , Pure Gluten Free and Shipton Mill. There will be plenty of other on-line sources though, so check around.
For those of you who do give gluten free flour blending a go, Id love to hear about how you get on. Ping me a comment or an e-mail or tag me into your creations.
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