Gluten-Free Flour Substitutions

Gluten-Free Flour Substitutions

To make a flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until used. You can double or triple these recipes to make as much flour mix as you need.

Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.

All-Purpose Flour Blend Use this blend for all your gluten-free baking. 1/2 cup rice flour 1/4 cup tapioca starch/flour 1/4 cup cornstarch or potato starch Each cup contains 436 calories, 1g total fat,  0g saturated fat, 0g trans fat, 0mg cholesterol,  99g carbohydrate, 3mg sodium, 2g fiber, 5g protein High-Fiber Flour Blend This high-fiber blend works for breads, pancakes, snack bars and cookies that contain chocolate, warm spices, raisins or other fruits. It is not suited to delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes or cupcakes. 1 cup brown rice flour or sorghum flour 1/2 cup teff flour (preferably light) 1/2 cup millet flour or Montina® flour 2/3 cup tapioca starch/flour 1/3 cup cornstarch or potato starch Each cup contains 428 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 92g carbohydrate, 19mg sodium, 5g fiber, 8g protein.

High-Protein Flour Blend This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts. 1 1/4 cups bean flour (your choice), chickpea flour or soy flour 1 cup arrowroot starch, cornstarch or potato starch 1 cup tapioca starch/flour 1 cup white or brown rice flour Each cup contains 588 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 128g carbohydrate, 24mg sodium, 6g fiber, 11g protein. Self-Rising Flour Blend Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening. 1 1/4 cups white sorghum flour 1 1/4 cups white rice flour 1/2 cup tapioca starch/flour 2 teaspoons xanthan or guar gum 4 teaspoons baking powder 1/2 teaspoon salt Each cup contains 514 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 113g carbohydrate, 1163mg sodium, 8g fiber, 10g protein.

Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation

General Guidelines for Using Xanthan or Guar Gum

Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.

• Add 1/2 teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads.
• Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.

Note:

If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.