Note: this piece first appeared in the June 2008 issue of Clark Wellness ForkBytes.
Food allergies are on the rise in the United States. The incidence of food allergies has doubled in the past 10 years, and now over 12 million people in this country suffer from food allergies (3 million of these are children). It’s no wonder we’re seeing an explosion of media, cookbooks, and food products designed to support the diets of adults and children with food allergies, especially allergies to wheat and/or gluten.
When you first find out you or your child are allergic to gluten, it can be very challenging to figure out how to cook. So I’m pleased to introduce you to Andrea Boje, The Holistic Chef. Andrea is a personal chef in southern New Jersey who specializes in cooking for food sensitivities and allergies, and she’s shared some of her knowledge below to help you navigate some of the gluten-free flour choices available in stores.
Alternative Flours Explained
by Chef Andrea Boje
There are a lot of flours out there besides wheat but most people do not know what to do with them. Reading the label of a gluten-free bread can also be a little confusing when you see ingredients like sorghum and xanthan gum. Just what are they? Below is a list of flours and baking ingredients with descriptions of what they are made from and how they can be used.
Almond Flour – made by grinding blanched almonds (skins removed) into a fine powder. The consistency is more like corn meal than wheat flour. You can find extra fine Italian almond flour, which has more flavor but can be very pricey. Baking with almond flour requires using more eggs to provide more structure. Use it in cakes, cookies, and other sweet baked goods. You can make it yourself by grinding blanched almonds in a high-speed blender.
Brown Rice Flour – made from stone-ground brown rice. Used in gluten-free baked goods as a replacement for wheat flour. Can also be used to thicken soups and stews. I prefer to use this instead of white rice as it contains more fiber and therefore has a higher nutritional value. The higher fiber content will contribute to a heavier product than recipes made with white rice flour. Can also produce a gritty product when used alone and is best when combined with other flours like sorghum flour, potato flour, and tapioca starch.
Coconut Flour – delicious alternative to wheat and other grain flours. It is very high in fiber, low in digestible carbohydrates, and a good source of protein. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours. Replace up to 20 percent of the all-purpose flour called for in a recipe with coconut flour, adding an equivalent amount of additional liquid to the recipe. You will not need as much sugar when using this flour as the coconut has a natural sweetness.
Millet Flour – adds a subtle flavor, creamy color, and more vitamins and minerals than other grains. Substitute 1/4 cup millet flour for an equal amount of unbleached white flour in any baked good. Can be a little gritty (like rice flour) and contains no gluten; it is best to substitute only about 25 percent of the all-purpose flour called for in a recipe with millet flour when baking.
Potato Flour – made from dehydrated potatoes. Used in bread, pancake, and waffle recipes and as a thickener for sauces, gravies and soups. It adds smoothness and moisture in gluten-free baking. It is high in carbohydrates and lacks fiber, which makes it necessary to use it along with other flours as a mixture.
Quinoa Flour – made by grinding the whole grain quinoa to a powder. Highly nutritious, containing more protein, calcium, and iron than other grains. It has a light nutty flavor. Not recommended to use alone as it does not contain any gluten; use quinoa flour for up to 25 percent of other flours in a recipe.
Sorghum Flour – sorghum is an annual grass originating in Africa and a popular cereal crop worldwide. It has a higher protein content than corn and about equal to wheat. It is neutral in flavor, which allows it to absorb other flavors well.
Tapioca Flour – made from the cassava root. Once ground, it takes the form of a light, soft, fine white flour. It is starchy and slightly sweet; It adds a chewy texture to baked goods and is a good thickener. Use about 1/4 to 1/2 cup of tapioca flour per recipe to lighten and sweeten breads made with heavier flours like brown rice and millet.
Xanthan Gum – a natural, complex carbohydrate made from a tiny microorganism called Xanthomonas campestris. Using about 1/4 teaspoon in bread and other gluten-free baked goods adds volume and viscosity (which usually comes from the gluten in wheat). It is also used as a thickener and emulsifier in dairy products, salad dressings, and other foods.
My favorite blend for gluten free baking is 1 cup rice flour, 1/2 cup tapioca flour, 1/2 cup potato flour, and 3/4 cup sorghum flour. Mix flours and keep in an airtight container. Use this mix to replace an equal amount of all-purpose wheat flour in your recipe of choice. Sometimes I add a little quinoa or millet flour as well. These flours come out best when there are eggs in the recipe and do not come out as well with egg replacers.
Andrea Boje, the Holistic Chef, is a personal chef in southern New Jersey specializing in cooking for clients with food sensitivities and allergies. She is a graduate of the Natural Gourmet Institute for Health & Culinary Arts. Keep up with Andrea’s latest recipes and articles at her blog and visit her website at theholisticchef.com!
