There are a variety of gluten-free flours on the market, but they are often expensive. An economic way to have GF flours is to prepare them, it's easy and quick, plus it allows you to prepare flavory flours combining different seeds/grains
"Gluten has been banned from my kitchen to make room for veggies and fruits". Unknown
You will need
Any seed/grain/cereal you want
Instructions
Place seeds/grains in the bowl. Mix 10sec/ Speed 10. Repeat if necessary until desired texture
Store in a glass jar.
PS: gluten free flours are humidity sensitive so make sure to store them in an appropriate place to preserve them.
Below is a list of different GF flours and their properties
All purpose GF flour:
High in fiber and Vit E and C
Flavor: Nutty and sweet. Its sweetness allows you to cut back on the sugar quantity in your recipe
Best used for: baked goods
Substitution ratio: 1:1. If you are baking items such as cakes and/or breads, add 1 teaspoon of xanthan gum.
Almond flour:
Grain free
While almond powder contains almond shell, almond flour doesn't
High in fiber and protein
Flavor: Nutty and sweet
Best used for: Can be a good alternative to breadcrumbs and brings moist to cakes and pastry
Substitution ratio: 1:1 but you will need to add an extra egg. The batter will be thicker and your end product denser. When combined to other flours, you need to add more yiest.
Amaranth flour:
Pseudocereal flour
High in fiber and protein
Good for brain function, bone health and DNA synthesis
Flavor: Earthy, slightly spicy and nutty, and tends to take on the flavor of other ingredients
Best used for: Making tortillas, pie crusts and bread. Can be used a s a thickener
Substitution ratio: Can replace 25% of wheat flour but should be combined with 75% other flours when baking.
Arrowroot flour:
Grain free
Stimulate immune cells and boost immune function
Flavor: Light colors have a mild flavor, while darker shades are more earthy in taste
Best used for: as a thickener or mixed with almond, coconut or tapioca flours for bread and dessert recipes. If you want a crispy, crunchy product, use it on its own
Substitution ratio: Can be mixed with almond, coconut or tapioca flours
Buckwheat flour:
Pseudocereal flour
High in fiber and protein
Poor in carbs
Flavor: Earthy and a slightly nutty flavor
Best used for: Making cake, cookies, pancakes and bread
Substitution ratio: Tends to be crumbly in nature. To make a quality product, it can be combined with other gluten-free flours like rice flour.
Cassava flour:
grain free / nut free
High in carbs
Poor in protein and fiber
Easily digestible
Good for blood sugar, insulin sensitivity and digestive troubles
Flavor: Neutral
Best used for: any baked good. Can be incorporate as a cement in patties and mashed steak.
Substitution ratio: Most similar to white flour and can easily be used (alone) in recipes calling for all-purpose flour and keep same baking time
Chestnut flour:
High in fiber
Flavor: Sweet
Best used for: baking pastry. Due to its density, it is not good for preparing bread unless it represents less than 30% of the flour quantity
Substitution ratio: Can be combined with other gluten-free flour such as quinoa and rice flours
Chickpea flour:
High in protein and fiber
Good for heart health
Flavor: Nutty taste and grainy texture
Best used for: making falafel, hummus and the flatbread soccer as well as patties. Can also be used as a thickener in dough and sauces.
Substitution ratio: 1:1 when preparing pancakes. Can be be combined with other gluten-free flours for cake, bread, etc.
Coconut flour:
Absorbs a lot more water than regular or almond flour
High in fiber, protein and selenium
Poor in carbs
Good for “bad” LDL cholesterol
Flavor: Mild coconut
Best used for: Baking breads and desserts
Substitution ratio: 1:4 and is better combined with rice flour
Corn flour:
Cross-contamination is typically more likely in processed foods made with corn flour
Good for eye health
Flavor: ...
Best used for: as a thickener for liquids and can be used to make tortillas and breads. can be combined with other gluten-free flours to make pizza crust
Substitution ratio: Can be combined with other gluten-free flours
Lentil flour:
High in Iron, fiber and protein
Poor in fat
Flavor: Mild
Best used for: Can be used a thickener in soups and sauces.
Substitution ratio: Can be used alone or combined with other gluten-free flour to bring more color to cakes
Oat flour:
Naturally gluten free but have been known to be often subject of contamination in the field, storage and transportation. That's why it's important to check the gluten free label/certification before buying the product.
High in protein
High a soluble fiber that can help lower “bad” LDL cholesterol as well as blood sugar and insulin levels
Flavor: Gives baked goods more flavor and results in a chewier, crumblier texture
Best used for: making your end product more moist
Substitution ratio: Can be combined with other gluten-free flours
Pumpkin seed flour:
High in protein
Flavor: Roasted grains
Best used for: baked goods. Can be used as a crunchy coat.
Substitution ratio: Absorbs a lot of water so you need to add 10ml water for every 10g pumpkin seed flour
Quinoa flour:
High in protein
Flavor: Nutty and slightly bitter
Best used for: baking bread, cake, pastry. Can also be used for thickening sauces and creams
Substitution ratio: Absorbs a lot of water so quantities should be reduced when used as a thickener (1/2 quinoa = 1 classic flour). Cannot be used alone but can be combined with other flours (20% quinoa + 80% other) for baking cakes and bread
Rice flour (Brown):
High in protein and fiber (brown)
Good for heart disease
Flavor: Nutty
Best used for: cookies, butter cookies, crumbles and pancakes (due to its sandy breakable texture). Can also be used for thickening sauces or preparing breaded foods, such as fish and chicken. Is often used to make noodles and can be combined with other gluten-free flours for bread, cookie and cake recipes
Substitution ratio: Can be combined with other gluten-free flours
Sorghum flour:
Grain free
High in fiber and protein
Poor in carbs
Balances blood sugar
Flavor: Mild and sweet
Best used for: Recipes requiring small amounts of flour
Substitution ratio: Heavy or dense flour, it’s often mixed with other gluten-free flours for dough-based goods (cakes, bread, muffins, etc.) but can be used alone for preparing pancakes, blinis and cookies.
Tapioca flour:
Good for insulin sensitivity and blood sugar level
Flavor: No discernable flavor or taste
Best used for: thickening soups, sauces and pies. Can also be used in combination with other gluten-free flours in bread recipes
Substitution ratio: Can be combined with other gluten-free flours.
Teff flour:
High in protein and fiber. Contains more calcium than any other grain and is the only ancient grain containing vitamin C
Flavor: Light colors have a mild flavor, while darker shades are more earthy in taste
Best used for: making pancakes, cereals, breads and snacks
Substitution ratio: Can be substituted for 25–50% of wheat or all-purpose flour.
Tigernut flour:
High in fiber and Vit E and C
Flavor: Nutty and sweet. Its sweetness allows you to cut back on the sugar quantity in your recipe
Best used for: baked goods
Substitution ratio: Is coarser than white flour and likely results in products with more texture.
Source: healthline & Mieux vivre autrement
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