Fern’s Fables… on Gluten-Free Flour

fern-1Gluten-free flour is something many people are trying now in hopes of improving their gut and immune response. It is widely available in many stores; however, if you read the label, you’ll discover it’s a mixture of many starches (or at least includes a large portion of starch), such as corn, tapioca, potato and possibly white rice flour.

These ingredients have a very high glycemic index, which convert easily to simple sugars when consumed. So they are really, for the most part, a poor choice.

What to do? You could make your own!

Handy mix: I have found it handy to have a basic mix on hand, to use for everything. Sorghum, quinoa, brown rice, amaranth and perhaps teff or gluten free oats can make a nice blend; mixed in that order of significance. Do not overdo the amaranth, even though its glycemic effect is lower, since it has a distinctive flavour.

Breads, muffins, etc: If you are making breads, muffins, pancakes or waffles, then millet and buckwheat, or even garbanzo bean flour (chick pea), make great additions to the mix. These have a more distinct flavour that adds to those products.

And most of us have heard of the black bean flour brownie. It does go as a great addition to chocolate products as long as you do not want a fluffy, duffy effect, which these flours won’t produce anyway for the most part.

Play with it: You will want to play a bit with your baking since it seems that you may need less with a gluten-free mix. It tends to produce a drier product. Some folks even add a tablespoon of psyllium husk to bring in more moisture.

You will also find that breads will want some xanthan gum beaten into the batter to hold yeast breads together. About one tablespoon per two to three loaf recipe. You can also add a smaller amount, (half a teaspoon) to more cake-type things.

Where to find it: I have found some of these flours at organic groceries (Planet Organic, Blush Lane Market, Earths General & even the organic delivery options; like Spud as well as The Organic Box). You may also find them at Bulk Barn.

Enjoy, if you find this helpful; or just blow it to the wind if not 😉 fern

Fern’s Handy Gluten-Free Flour Mix

  • 5 cups sorghum flour
  • 3 cups quinoa flour
  • 2 cups brown rice flour
  • 1 cup amaranth flour
  • 1 cup teff flour
  • 1 cup gluten-free oat flour

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