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  • Jennifer Heard

Exploring Alternative (Gluten Free) Flours and their Benefits

As more people adopt gluten-free diets for health reasons, there's a growing interest in alternative grains and flours that offer both nutritional benefits and culinary versatility. Whether you're managing celiac disease, gluten sensitivity, or simply exploring new ingredients, gluten-free grains and flours can enrich your diet with diverse flavors and nutrients. Let's dive into the world of gluten-free grains and discover how they can enhance your meals.

a heart drawn in flour

Quinoa Flour

Advantages of Quinoa: Quinoa is considered a full protein because it contains all nine essential amino acids. Moreover, it is rich in fiber, iron, magnesium, and B vitamins.

Utilization in Cooking: Quinoa flour has a subtle nutty taste and can be incorporated into various baked goods such as bread, pancakes, and muffins. It is an excellent option for thickening soups and sauces.

Buckwheat Flour

Despite being called buckwheat, this grain is actually gluten-free and contains high amounts of fiber, protein, as well as important minerals such as magnesium and manganese. It also boasts a high antioxidant content.

Regarding its culinary applications, buckwheat flour offers a strong, earthy taste that is ideal for preparing pancakes, crepes, and soba noodles. Buckwheat is a great flour for use in gluten free all purpose blends for general baking.

Almond Flour

Almond flour offers nutritional advantages due to its high protein content, healthy fats, and vitamin E. It is often the preferred option for low-carb and keto diets as it has low carbohydrate levels. However it is a common allergen and its use should be limited when cooking for a large group.

Usage in Cooking: Almond flour, known for its gentle and sweet taste, is perfect for baking items such as cookies, cakes, and pie crusts. It serves as a wonderful coating for both meats and vegetables.

Coconut Flour

Health Benefits: Coconut flour is rich in fiber, beneficial fats, and iron while being low in carbs. It has a low glycemic index, making it a good choice for individuals looking to control their blood sugar.

Usage in the Kitchen: Coconut flour has a mild sweetness and a high liquid absorption capacity, making it most suitable for limited quantities. It is perfect for making cookies, muffins, and quick breads, and can also serve as a thickening agent in soups and stews. Important to note that coconut flour is gritty and fibrous so does not do well in recipes that require a smooth texture.

Sorghum Flour

Health Benefits: Sorghum is abundant in protein, fiber, and antioxidants, offering valuable essential nutrients such as iron and magnesium.

Usage in Cooking: With its gentle, sweet taste, sorghum flour is suitable for a range of baked treats such as bread, cakes, and cookies. It serves as an effective thickener in sauces and gravies but can lend its distinctive flavour.

Teff Flour

Nutritional Benefits: Teff, a tiny but mighty grain, boasts an impressive nutritional profile that can greatly benefit your overall health. This ancient grain is not only high in protein, fiber, and essential amino acids, making it an excellent choice for those looking to increase their protein intake or maintain muscle mass. Additionally, teff is a powerhouse of essential minerals such as calcium and iron, crucial for maintaining strong bones and preventing anemia. Moreover, teff contains resistant starch, a type of fiber that acts as a prebiotic, promoting the growth of beneficial bacteria in the gut and supporting healthy digestion. Including teff in your diet can be a great way to enhance your nutrient intake and promote overall well-being.

Usage in Cooking: Teff flour has a subtle nutty taste and is commonly used in Ethiopian dishes, especially for preparing injera, a traditional fermented flatbread. Additionally, it can be incorporated into porridge, pancakes, and various baked treats.

Amaranth Flour

Health Benefits: Amaranth is rich in protein, fiber, and micronutrients like magnesium, phosphorus, iron; also it serves as a valuable source of antioxidants.

When it comes to culinary applications, amaranth flour offers a slightly sweet and nutty taste, making it an excellent choice for baking bread, muffins, and cookies. Additionally, it serves as a great thickening agent for soups, stews, and sauces.

Millet Flour

Nutritional Benefits: Millet is a highly nutritious grain rich in magnesium, phosphorus, and manganese. It's also a good source of protein and antioxidants.

Culinary Uses: Millet flour has a mild, slightly sweet flavor and works well in a variety of baked goods, including bread, muffins, and pancakes. It can also be used as a thickener in soups and stews.

Exploring gluten-free grains and flours opens up a world of culinary possibilities while providing essential nutrients to support a balanced diet. Each grain offers unique flavors and textures, making them versatile ingredients for both savory and sweet dishes. By incorporating these alternative flours into your meals, you can enjoy delicious, nutritious, and gluten-free creations that cater to your dietary needs and taste preferences. So, whether you're baking a loaf of bread, whipping up a batch of pancakes, or thickening a stew, there's a gluten-free flour that's perfect for the job. Happy cooking!


Creating your own all-purpose gluten-free flour blend at home can provide a versatile and cost-effective alternative to store-bought options. A well-balanced blend typically combines different gluten-free flours and starches to mimic the properties of wheat flour. Here is a general rule for creating an all-purpose gluten-free flour blend:

Basic Gluten-Free Flour Blend Formula

  1. Base Flour (Whole Grain Flour) - 40%

  2. Starch - 60%

  3. Binding Agent - Optional, but usually around 1 teaspoon per cup of the flour blend

Ingredients and Ratios:

  1. Base Flours (Whole Grain Flours) - 40%

  • Brown Rice Flour

  • White Rice Flour

  • Sorghum Flour

  • Millet Flour

  • Buckwheat flour

  1. Starches - 60%

  • Tapioca Starch

  • Potato Starch

  • Cornstarch

  • Arrowroot Powder

  1. Binding Agents (Optional but Recommended)

  • Xanthan Gum or Guar Gum: Use about 1 teaspoon per cup of the flour blend to provide structure and elasticity.

  • Psyllium Husk Powder: Another alternative to improve texture and binding.

Example Recipe for 4 Cups of Gluten-Free Flour Blend:

  • 1 ½ cups (240g) Brown Rice Flour (or a combination of other whole grain flours)

  • 1 ½ cups (240g) Tapioca Starch

  • 1 cup (160g) Potato Starch

  • 1 teaspoon Psyllium Husk powder (optional: I leave the binder out of my flour blend and use as appropriate per recipe)


  1. Measure Accurately: Use a kitchen scale for precise measurements to ensure consistency.

  2. Mix Thoroughly: Combine all the ingredients in a large bowl. Whisk or sift together until well-blended to ensure even distribution of the flours and starches.

  3. Store Properly: Transfer the blend to an airtight container and store in a cool, dry place. Shake or stir before each use, as ingredients may settle.

Tips for Use:

  • Use this blend as a one-to-one substitute for wheat flour in most recipes, including baking, thickening sauces, and making batters.

  • Depending on the recipe, you may need to adjust the liquid content slightly, as gluten-free flours can absorb more moisture.

By following this general rule and adjusting based on your specific needs and preferences, you can create a versatile, all-purpose gluten-free flour blend that enhances the taste and texture of your gluten-free baking and cooking.

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