SaveComments Following a gluten-free diet, whether it’s related to health, food allergies, or any other reason, can feel overwhelming if you’re just starting out. Even though the gluten-free market has come a long way, there’s still a lot to learn if you’re trying to make the switch. We spoke with Kathlena Rails aka “The Allergy Chef,” who owns the Free and Friendly Foods bakery in San Bruno, California, to get some tips on wheat flour alternatives. Rails, who has to wear a full-face respirator to protect herself against airborne food allergens, certainly knows her way around gluten-free cooking and baking. Learn the labels.She first says to start learning the lingo and studying gluten-free labels. Gluten refers to the protein found in wheat (which includes durum, semolina, spelt, and farro), rye, barley, and triticale — a cross between wheat and rye. It’s important to understand that just because something is labeled gluten-free doesn’t mean it’s free of all gluten, Rails says. Foods can still have trace amounts, especially if something is made on shared equipment. The United States Food and Drug Administration (FDA) allows products labeled “gluten-free” to have up to 20 parts per million of gluten. Products labeled “certified gluten-free” must have less than 10 parts per million. This can be problematic — especially to those who are severely celiac. Oats, for example, don’t typically contain gluten, but there can be cross-contamination if they are processed in facilities that also handle wheat, barley, or rye. As a result, my son has had red blotches appear on his face when we fed him oats that weren’t certified gluten-free. Embrace variety.Regardless of what types of baking you do, it’s essential to blend multiple ingredients because there isn’t a single flour that can fully replace wheat. Grain-free flours such as coconut or almond flours can taste flat and inconsistent when used alone in recipes, says Shawna Coronado, author of Stacked With Flavor. Instead, she recommends mixing flours and starches to create an all-purpose substitution. Blends are useful as well, because certain flours can taste gritty, starchy, or just not flavorful. Shawna likes to make a blend that includes 3 cups of almond flour (or a seed flour if you need a tree-free option), 1 1/2 cups arrowroot or potato starch, 3/4 cup coconut flour, and 3/4 cup tapioca starch. She sifts together all the ingredients (ideally twice, to make sure everything is well-incorporated), and then stores the blend in an airtight jar. Here are 16 other flour substitutes you can use for baking gluten-free goodies, and how they work.
One note: Many gluten-free recipes also call for xanthan gum, a common food additive used to substitute for gluten. It’s a sugar-like compound (usually made from corn) that comes from fermenting sugars with bacteria. But depending on how it’s derived, some people with serious food allergies or sensitivities can have issues. Make sure to check the product line before adding any variety into your gluten-free baked goods. What is the best glutenBest Overall: Bob's Red Mill Gluten Free 1-to-1 Baking Flour
This mix, which has all recognizable ingredients (including sweet white rice flour, which is the main ingredient in mochi, a nice light, powdery, starchy flour that doubles as a binder), worked well in all three of our tests.
How much glutenCheck the back of the bag to be certain, but a one to one swap should be just that: substitute one cup of all-purpose flour with one cup of the gluten-free flour. The key with all-in-one blends is that they have stabilizers, such as xantham gum, which provide structure that is lost without gluten.
How does glutenGluten-free flours often contain fine starches, so they absorb more liquid than conventional flour. To address this, gluten-free recipes usually call for more liquid and produce looser batters. They may also call for a larger quantity of leavening, like baking powder, to help add volume and lighten the texture.
What glutenCassava Flour
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.
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