Tuesday, 16 July 2013

Gluten Free Flours Alternatives


I recently came across a great list of flours used for Gluten Free Baking and thought I would share and I added in some new ones...

Nut flours

Nut flours can be sweet, nutty and delicious. They form the basis of traditional gluten free sweets such as marzipan, nougat and macaroons and can be used as a base for curries and spicy foods.

Nut flour is best made fresh - it can be ground in a food processor using whole raw nuts so that it becomes a fine meal. It is also best stored in a fridge or freezer for preservation.

For easier digestion, nuts can be pre-soaked in a salt-water solution and then dehydrated (in an oven on a low setting) so that they become sprouted or activated. After this step, it's very easy to grind them into flour.

Teff flour

This is not commonly found in supermarkets and health food stores, but it can easily be bought online. Teff is considered to be the smallest grain in the world and has been used as a nutritious staple food in Ethiopia for thousands of years. It works brilliantly well for cookies.

Buckwheat flour


Buckwheat flour bears the closest resemblance to a gluten-containing grain as it is a pseudo-cereal grain with several grain-like characteristics. When mixed with eggs and buttermilk it makes delicious European-style blinis and it can also be woven into buckwheat noodles known as soba. You can also purchase buckwheat or grouts, make a delicious base for breakfast cereals.

Coconut flour

Coconut flour is made from ground coconut meat. It is has a high fibre content and a very crumbly texture. For cakes and pastries it is best combined with a starchy flour such as rice flour or potato starch, or some pureed vegetables such as pumpkin, potato or zucchini. This will balance out the crumbly texture and give a nice even balance to cakes and muffins.

Rice flour


Rice flour is an excellent binding flour and thickening agent. It is made from either white or brown rice and can be used in a wide variety of gluten-free dishes. Searching the internet, there appears to be a plethora of gluten-free cakes made with rice flour – sponge cake and tea cake are two popular favourites.

Chickpea flour (also known as besan, gram flour or garbanzo flour)

Chickpea flour is the flour made from ground up chickpeas. It is very crumbly and works better with a binding agent such as eggs, arrowroot powder or potato starch. It is a staple flour used in Indian and Bangladeshi cuisines and can be used for chickpea pancakes, flat-breads and tortes.

Soy Flour

Soya flour is a high protein flour with a nutty taste. It is not generally used on it`s own in recipes, but when combined with other flours is very successful as an alternative flour. Can be used to thicken recipes or added as a flavour enhancer. It needs to be carefully stored as it is a high fat flour and can go rancid if not stored properly. A cool, dark environment is recommended and can even be stored in the refrigerator. This flour is wheat free and gluten free.  


Quinoa Flour


Quinoa is related to the plant family of spinach and beets. It has been used for over 5,000 years as a cereal, and the Incas called it the mother seed. Quinoa provides a good source of vegetable protein and it is the seeds of the quinoa plant that are ground to make flour. This flour is wheat free and gluten free. 


Lupin Flour

Lupin is uniquely high in protein (up to 40%) and dietary fibre (30%) low in fat (6%) and contains minimal starch and therefore has a very low Glycemic Index (GI). In terms of nutritional and health benefits on offer, lupin seed is an attractive ‘GM free’ alternative to soybeans.

and a new player to the market
Banana Flour


Gluten Free, Resistance Starch. 100% Natural Australian owned/grown bananas. Nutritious food source. All regular recipes easily adapted. Use 25% less flour.

Mt Uncle’s Banana Flour has a high resistant starch content that allow you to cook more using less flour.

Resources: Good Food 

NB: You will find Oat Flour on the list of Gluten Free Flours, however in Australia you are unable to label any product that contains Oats as Gluten Free.

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