Baking Without Faking
People tend to have a lot of questions about gluten-free baking and using gluten-free flours in recipes in the areas of what flours substitutes to use, and how to compensate for the function that the gluten would have performed, and ultimately, how to produce a result the is not a poor facsimile of the all-purpose flour version.
This is the first in a two-part series including Baking Without Faking and The Mystery of Gluten-Free
Can you use a regular recipe and replace the all-purpose flour with gluten-free flour?
Purely substituting with gluten-free flour does not always work. Because gluten is a structural protein, the products are often very crumbly if you replace the flour that’s called for in the recipe with gluten-free flour.
However, in some baked products such as muffins or cookies, you can make that simple substitution. When you make muffins or cookies, even with wheat flour, you don’t want to overwork the batter or dough because overworking results in too much gluten production and a tough product. You can typically get away using gluten-free flour for muffins and cookies and not add any binder for extra structure.
Xanthan gum, psyllium husk powder, and guar gum are binding/thickening agents and are frequently called for in gluten-free recipes and serve the same general purpose as thickeners and binding agents. You can use one or the other or, sometimes, for the best results, use a couple together.
What about baking cakes and breads?
On the other hand, cakes, breads, scones, and other baked goods with a non-gluten flour require some structural assistance from a binder. Many people use xanthan gum as a binder, and most store-bought gluten-free products also contain xanthan gum (you might want to understand what xanthan gum is before you put any more of it down your throat). It is in a lot of foods, particularly non or low fat, as a way to restore structure or viscosity. It can make things gummy and can cause tummy issues for some people.
What do you use as a binder?
It is most often better to use a flax meal slurry: 1 part golden flax meal to 2 parts hot water.
Do you need to add a binder if you use a store-bought gluten-free flour?
It depends on the specific brand. Some already contain xanthan gum or another binder, and some do not. You can look on the package ingredient list and see if any binders are listed. For example, King Arthur Gluten-Free Multi-Purpose Flour is a mix of white rice and brown rice flours, tapioca starch, and potato starch, and does not contain xanthan gum.
How much gluten-free flour do I need to use?
Most store-bought gluten-free all-purpose flour mixes are about 1:1 for all-purpose flour, So, if your recipe calls for 2 cups of all-purpose flour, you can substitute 2 cups of the gluten-free flour. If the gluten-free flour you are using does not contain a binder (look on the ingredient label), then you’ll also need to add a binder if you are making anything other than muffins, pancakes, or cookies. When you start choosing other flours (almond, hazelnut, flax, oat), like coconut flour or tapioca starch, the weights and characteristics are so different it is hard to simply replace the amount cup for cup. In those cases, you are probably better off to follow a recipe that has been specifically developed using those types of flours.
More on Substitutions
Guar gum is good for cold foods such as ice cream or pastry fillings, while xanthan gum is better for baked goods, including yeast breads. Many people have used psyllium husk powder for both purposes.
Foods with a high acid content (such as lemon juice) can cause guar gum to lose its thickening abilities. For recipes involving citrus, you will want to use xanthan gum or increase the amount of guar gum used.
There are no set rules on which one you use; you will have to experiment yourself to see what works best in your recipes. Most packages of xanthan gum, psyllium husk powder, and guar gum have recommendations for how much to use with different types of recipes.
Psyllium Husk
If you can’t consume psyllium husk, you can use guar gum or xanthan gum to help bind your ingredients. You use less guar gum or xanthan gum. Don’t replace it as a 1:1. Only use 1/2 to 1/3 as much. For example. If the recipe calls for 1 tablespoon of psyllium husk, use 1 teaspoon of xanthan gum.
Guar Gum
If you can’t consume psyllium husk, you can use guar gum or xanthan gum to help bind your ingredients. Don’t replace it as a 1:1. Only use 1/2 to 1/3 as much. For example. If the recipe calls for 1 tablespoon of psyllium husk, use 1 teaspoon of xanthan gum.
Helpful Measurements for gluten-free binding agents:
Xanthan Gum for gluten-free baking
Cookies………………………………¼ teaspoon per cup of flour
Cakes and Pancakes………………½ teaspoon per cup of flour
Muffins and Quick Breads………¾ teaspoon per cup of flour
Breads………………………………1 to 1-½ tsp. per cup of flour
Guar Gum for gluten-free baking
Cookies………………………………¼ to ½ tsp. per cup of flour
Cakes and Pancakes………………¾ teaspoon per cup of flour
Muffins and Quick Breads…………1 teaspoon per cup of flour
Breads………………………………1-½ to 2 tsp. per cup of flour
Other Tips
While traditional recipes often warn against overmixing to avoid building up excess structure in delicate batters (such as muffins and cakes) so that they don’t turn rubbery, the opposite is true of gluten-free batters. In fact, you will likely find yourself trying to get the batters to have more structure so that they have a better rise and a nicer chew, and can support stir-ins, such as blueberries.
You may notice a sandy texture in quick-cooking gluten-free baked goods that you don’t notice in those with longer baking times. People have tested lots of theories on how to get rid of this grit (grinding the flours further in a food processor, soaking them in water, heating them up before making the batter), but people have found that letting batters sit, covered, for 30 minutes before baking made all the difference. It simply gave the flours and starches time to absorb the liquid and soften before baking. It also helped batters become thicker and doughs to firm up so that they were less sticky.
Knowing when a cake or bread is perfectly done and ready to come out of the oven can be tricky. This is especially true with gluten-free baking because traditional techniques (like a clean toothpick or pressing on the top of a cake) aren’t always accurate indicators. Even when fully cooked, gluten-free baked goods often look underdone, are slightly wet inside, and feel soft to the touch. Only when they cool do the starches set and firm up. That’s why timing is a more foolproof way than visual cues to determine doneness. And remember: Baking times are only as accurate as your oven. If your oven runs hot or cold, a recipe’s times will not be accurate, so be sure to use a good oven thermometer.
Gluten-free baked goods often benefit from extra liquid to hydrate the flour blends, eliminate grittiness, and achieve a less dense or dry texture. However, it’s very important to drive off this extra moisture during baking, or you’ll wind up with a gummy texture. The best way to do this? Longer baking times. Some gluten-free recipes even instruct you to bake beyond the time that a toothpick inserted into the baked good comes out c
List of Gluten-Free Flours
Flour is a common ingredient in many foods, including breads, desserts, and noodles. It’s also often used as a thickener in sauces and soups.
Most products are made from white or wheat flour. While unproblematic for many, people with celiac disease, non-celiac gluten sensitivity, or those avoiding gluten for other reasons should not consume these two types of flour.
Fortunately, there are various gluten-free flours on the market, each with a different taste, texture, and nutrient composition.
Selecting and using a gluten-free flour
A variety of healthy, gluten-free alternatives to regular or wheat flour exist for people with celiac disease, non-celiac gluten sensitivity, or those avoiding gluten for other reasons.
Some gluten-free flours have more nutrients than others, making them healthier choices to include in your diet.
Many gluten-free flours require recipe adjustments or combinations of different types of gluten-free flours to create a tasty end product. Be sure to evaluate your recipe.
If you choose or require gluten-free flour, be sure to compare the nutrients, taste, and recipe composition before making your flour choice.
Here are the 14 best gluten-free flours.
1. Almond Flour
Almond flour is one of the most common grain- and gluten-free flours. It’s made from ground, blanched almonds, which means the skin has been removed.
One cup of almond flour contains about 90 almonds and has a nutty flavor. It’s commonly used in baked goods and can be a grain-free alternative to breadcrumbs.
It can typically be substituted in a 1:1 ratio in place of regular or wheat flour. If you are baking with this type of flour, use one extra egg. Note that the batter will be thicker and your end product denser.
Almond flour contains many minerals, including iron, magnesium, calcium, potassium, copper, and manganese. It’s also a good source of vitamin E and monounsaturated fat.
However, its fat content increases its calorie count to 640 per cup, which is 200 calories more than wheat flour.
While almonds and all nuts are naturally gluten-free, it’s still important to read the package to confirm the flour was not made in a facility where gluten is processed.
2. Buckwheat Flour
Buckwheat may contain the word “wheat,” but it is not a wheat grain and is gluten-free. It belongs to the family of pseudo-cereals, a group of grains that are eaten like cereals but don’t belong to the grass family.
Buckwheat flour provides a rich, earthy flavor and is good for baking quick and yeast breads.
Due to its lack of gluten, it tends to be crumbly in nature. It can be combined with other gluten-free flours like brown rice flour to make a quality product.
It contains various B-vitamins and is rich in the minerals iron, folate, magnesium, zinc, manganese, and fiber. Buckwheat flour is also high in antioxidants, specifically the polyphenol rutin, which has anti-inflammatory properties.
Buckwheat can be cross-contaminated with gluten-containing foods during processing, transportation, or when used as a rotational crop with wheat. Be sure to look for certified gluten-free on the label to be safe.
3. Sorghum Flour
Sorghum flour is made from an ancient cereal grain that has been grown for more than 5,000 years. The grain is naturally gluten-free and considered the fifth most important cereal grain in the world.
It has a light color and texture, as well as a mild, sweet flavor. It is often mixed with other gluten-free flours or used in recipes requiring small amounts of flour because it is considered a heavy or dense flour.
The sorghum grain is high in fiber and protein, which can help slow sugar absorption. It also contains an abundance of the mineral iron, as well as antioxidants that help you fight inflammation.
Sorghum flour may be contaminated with gluten during processing. Look for the certified gluten-free label.
4. Amaranth Flour
Like buckwheat, amaranth is considered a pseudo-cereal. It’s a group of more than 60 grains that were once considered a staple food in the Inca, Maya, and Aztec civilizations.
Amaranth has an earthy, nutty flavor and tends to take on the flavor of other ingredients. It can replace 25% of wheat flour but should be combined with other flours when baking. The best use of this type of flour is for making tortillas, pie crusts, and bread.
It’s rich in fiber, protein, and the micronutrients manganese, magnesium, phosphorus, iron, and selenium: these nutrients aid brain function, bone health, and DNA synthesis.
If you have a gluten intolerance, make sure to read labels. Amaranth processed in the same facilities as wheat may contain traces of gluten.
5. Teff Flour
Teff is the world’s smallest grain and is 1/100 the size of a kernel of wheat.
It comes in a variety of colors, ranging from white to red to dark brown. Light colors have a mild flavor, while darker shades are more earthy in taste.
Teff flour has traditionally been used to make injera, a fermented, sourdough-like Ethiopian bread. It’s now also used for other foods like pancakes, cereals, breads, and snacks. It can be substituted for 25–50% of wheat or all-purpose flour.
Teff flour is high in protein, which promotes a feeling of fullness and can help reduce cravings.
Its high fiber content can help manage blood sugar, decrease appetite, and aid weight loss.
What’s more, it contains more calcium than any other grain and is the only ancient grain containing vitamin C.
As with any grain, to ensure your teff flour is 100% gluten-free, look at where it was processed.
6. Arrowroot Flour
Arrowroot flour is a less common gluten- and grain-free powder. It’s made from a starchy substance extracted from a tropical plant known as Maranta arundinacea.
It’s a versatile flour and can be used 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.
This flour is rich in potassium, B-vitamins, and iron. Studies have shown it may stimulate immune cells and boost immune function.
7. Brown Rice Flour
Brown rice flour is made from ground brown rice. It’s considered a whole-grain flour and contains the bran, germ, and endosperm.
It has a nutty flavor and can be used to make a roux, thicken sauces or prepare breaded foods, such as fish and chicken. Brown rice flour is often used to make noodles and can be combined with other gluten-free flours for bread, cookie, and cake recipes.
This flour is high in protein and fiber, both of which can help lower blood sugar levels and reduce body weight.
It’s also rich in iron, B vitamins, magnesium, and manganese, as well as plant compounds called lignans. Research suggests that lignans help protect against heart disease.
To avoid contamination with gluten, look for brown rice flours that were not produced in a facility that also processes wheat.
8. Oat Flour
Oat flour is made by grinding whole-grain oats. It gives baked goods more flavor than all-purpose flour and results in a chewier, crumblier texture.
Baking with oat flour will likely make your end product moister. Due to its lack of gluten, some ingredients will need to be adjusted to create light and fluffy baked goods.
Oats contain a type of soluble fiber called beta-glucan, which has numerous health benefits. This fiber can help lower “bad” LDL cholesterol, as well as blood sugar and insulin levels.
They’re also rich in other nutrients like protein, magnesium, phosphorus, B-vitamins, and the antioxidant group avenanthramides.
Oats and oat flour are often subject to contamination, depending on how they were grown and where they were processed. If you cannot eat gluten, be sure to look for products that have been certified gluten-free.
9. Corn Flour
Corn flour is a very finely ground version of cornmeal. Cornmeal is made from the whole kernel, including the bran, germ, and endosperm.
It’s commonly used as a thickener for liquids and can be used to make tortillas and breads.
Corn flour comes in white and yellow varieties and can be combined with other gluten-free flours to make pizza crust.
It’s high in fiber and a good source of the carotenoids lutein and zeaxanthin. These two plant compounds act as antioxidants and can benefit eye health by decreasing age-related macular degeneration and reducing the risk of cataracts.
It’s also high in vitamin B6, thiamine, manganese, magnesium, and the antioxidant selenium.
Corn is from a different branch of the grass family than gluten-rich wheat, barley, and rye. Cross-contamination is typically more likely in processed foods made with corn flour. Even cornbread can contain regular flour.
10. Chickpea Flour
Chickpeas are part of the legume family. Chickpea flour is made from dry chickpeas and is also known as garbanzo flour, gram flour, and besan.
Chickpeas have a nutty taste and grainy texture and are popular in Middle Eastern and Indian cuisine. Chickpea flour is used to make falafel, hummus, and the flatbread socca.
It’s a good source of fiber and plant-based protein. These nutrients work together to slow digestion, promote fullness, and manage body weight.
Chickpea flour is also high in the minerals magnesium and potassium, both of which play a positive role in boosting heart health.
Cross-contamination may occur with certain manufactured foods made with other gluten-containing flours.
11. Coconut Flour
Coconut flour is made from dried coconut meat and offers a mild coconut flavor.
Its light texture yields similar results to regular flour and is good for baking breads and desserts. Note that coconut flour absorbs a lot more water than regular or almond flour.
It’s high in saturated fat; lauric acid. This medium-chain triglyceride can provide energy for your body and may help lower “bad” LDL cholesterol in combination with the flour’s fiber content.
Research suggests its fiber content may help maintain healthy blood sugar levels, as it does not cause them to spike.
Coconut flour is a good option for those with nut and gluten allergies. It can be contaminated in the processing phase, so be sure to look at where your flour was produced.
12. Tapioca Flour
Tapioca flour is made from the starchy liquid extracted from the South American cassava root.
This flour is used as a thickener in soups, sauces, and pies and has no discernable flavor or taste. It can also be used in combination with other gluten-free flours in bread recipes.
Aside from carbohydrates, tapioca flour provides little nutritional value in the form of fiber, protein, or micronutrients. In fact, it’s considered inferior to other whole-grain, gluten-free flours and often thought of as empty calories.
One health benefit of tapioca flour is its resistant starch content, which functions like fiber. Resistant to digestion, this starch is linked to improved insulin sensitivity, lower blood sugar levels, reduced appetite, and other digestive benefits.
If you’re on a gluten-free diet, ensure that tapioca flour is not combined with another gluten-containing flour.
13. Cassava Flour
Cassava is a starchy root vegetable or tuber native to South America. It’s also known as yuca.
In contrast to tapioca flour, which is made from a starchy liquid extracted from the cassava root, cassava flour is made by grating and drying the whole root.
This flour is gluten-, grain- and nut-free. It’s most similar to white flour and can easily be used in recipes calling for all-purpose flour. It has a neutral flavor and is easily digestible. It’s also lower in calories than coconut or almond flours.
Cassava flour consists mostly of carbohydrates. Similar to tapioca flour, it also provides resistant starch, which has a variety of digestive system benefits.
Some research suggests that the resistant starch content in this type of flour may help lower blood sugar levels and improve insulin sensitivity. Note that processing the cassava root may decrease the levels of resistant starch present in the flour.
Because cassava flour can be used alone in food products, it’s less likely to be contaminated. However, it’s always important to look at where the product was processed.
14. Tigernut Flour
Despite its name, tigernut flour is not made from nuts. Tigernuts are small root vegetables that grow in North Africa and the Mediterranean.
Tigernut flour has a sweet and nutty flavor that works well in baked goods. Its sweetness allows you to cut back on the sugar quantity in your recipe.
Note that it’s slightly coarser than white flour and likely results in products with more texture.
One-fourth cup packs 10 grams of fiber, which can help lower cholesterol. Tigernut flour is also rich in healthy monounsaturated fat, iron, phosphorus, potassium, and vitamins E and C.
Newer on the gluten-free market, few companies produce this flour. The risk of gluten contamination is low, as tigernuts are not grain-based.
Next week’s article will be The Mystery of Gluten-Free. We will help you better discern which foods and ingredients truly are gluten-free.