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Gluten Free Flour Facts


Fine Cornmeal: This is made from ground whole cornmeal, and is usually available as pale yellow very slightly gritty flour; sometimes labeled fine polenta. I have seen a white version available in supermarkets on the Indian section. Both can be used for a coating pre sautéing or in baking or making griddle breads. A coarser variety is also available.

Gluten-free flour mix: Many supermarkets carry these now. One good range has a four-grain mixture of rice flour, buckwheat flour, potato starch, and tapioca flour. It can be substituted for 100% of the wheat flour in many recipes.

Millet flour:
This yellow flour is high in protein and easy to digest. However, it has a tendency to dryness and so is best used with other flours. It is harder to obtain and you may have to make it yourself from millet flakes.

Potato flour (potato starch): Steamed potatoes are dried and then ground to a powder to make this gluten-free flour, which is commonly used in baked goods for Passover (when wheat flour may not be used). You can use a powdered instant mash for some dishes or for thickening but usually this is one of the easiest and fairly tasteless flours to find.

Quinoa flour
: This is not always available but can be found in better health food shops. It is easy to make by processing whole quinoa in a blender; but stop before the flour is too fine as it has a higher fat content and can go sticky. If you want a nuttier flavour toast the quinoa for a few minutes in a dry frying pan. , Quinoa flour makes baked goods moister. I would suggest that you use only ¼ quinoa to ¾ other flour in recipes as it can have a bitter taste from saponins present in the seed

Rice flour is available both in the very fine-textured white form made from polished white rice or as brown rice flour which contains more fibre because it contains the bran. It is one of the most easily available g/f flours and as long as you remember to either add extra liquid or use 1/8 less can be straight swapped for ordinary flour in many recipes.

Tapioca flour: Is a very delicate flour made from the cassava root, this flour thickens when heated with water and is often used to give body to puddings, fruit pie fillings, and soups. It can also be used in baking and was the staple of many South Sea Islands.  This is one you cannot do yourself as cassava roots ferment very quickly.

Teff:  or as it is botanically known Eragrostis tef is the seed of Lovegrass which is common in North Eastern Africa (Ethiopia) where it has been a the staple flour for thousands of years.  It is naturally gluten and sugar free, has a high bran and mineral content (including calcium).  It can be used for porridge and baking breads and cakes.
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