Chefs Tips #5 – Flour Substitutes

How do we bake those cookies and delicious cakes using some alternative flours?

There seem to be many people out there today that suffer from gluten allergies, so today that will be our topic of discussion, along with a very helpful chart of how to combine the various alternative flours.

1.FLOUR SUBSTITUTES

Occasionally when we decide to bake something, we don‘t have the correct type of flour. Some people are also gluten (poison) intolerant and need to replace standard flour with another type of flour. Finally, yet importantly there are those just looking for a healthier option? I have put together a list of alternatives I hope will be helpful.

This chart is for replacing 1 cup white/wheat flour with the below-suggested measurement.

L = light based flour
M = medium based flour
H = heavy based flour

1. Amaranth (H) - Gluten-free - ¼ cup
2. Millet flour (M) - Gluten-free - 1/3 cup
3. Almond flour (H) - Gluten free - 1:1 ratio for wheat flour. May require extra egg/binder to hold together
4. White Rice flour (M) - Gluten-free - 1/3 cup - use in combination with other gluten-free flours – good thickener
5. Arrowroot flour (L) - Can be mixed with heavy flour for less dense baked goods. Can be used as a sauce thickener.
6. Potato flour - Gluten free - 3 tbsp. - Not very suitable for baking cakes, can be used as a thickener
7. Buckwheat flour (H) - 3 tbsp. - does not rise when baked – combine with other flours when baking
8. Potato Starch (L) - Gluten-free - 3tbsp. - Good for baking if used in conjunction with other flour
9. Barley flour - ½ cup
10. Quinoa flour (M) - Gluten-free - ¼ cup
11. Corn flour (H) /starch (L) - Gluten-free - ¼ cup - Best combined with 1 other flour.
12. Coconut flour (H) - Gluten-free -3tbsp. - Best used in combination with other flours
13. Teff flour (H) – Gluten free - 3 tbsp.
14. Rye flour - 1 cup
15. Chickpea flour (M) - Gluten free – 3 tbsp. - Can be used as a thickener
16. Sorghum flour (M) - Gluten-free - ¼ cup
17. Fava bean flour (M) Gluten-free - Can be mixed (1:1) with chickpea flour to make up the required amount.
18. Tapioca starch (L) -Gluten free - 1 cup - Can be mixed with heavy flour for less dense baked goods - Good thickener
19. Oat flour (M) - Gluten-free - 1/3 tbsp.
20. Spelt flour – Gluten Free - 1 cup
    
    
    
    Here are some ideas of how to combine the above gluten-free flours to make up the required amounts. If you do a lot of baking, this is ideal for making up larger quantities and storing them in airtight containers for future use. You can always adjust the quantities slightly if required.
    

Method 1
1 medium based flour + 1 or 2 starches

Method 2
2 medium based flour + 1 or 2 starches

Method 3
1 medium + heavy based flour + 1 or 2 starches

Method 4
A variety of medium and heavy flours + 1 or 2 starches

Gluten Free Pre mixed flour:

Make your own gluten-free flour mix at home.
Store it in a dry dark place in an airtight container or in the fridge.

Mixture 1
• 1 cup Coconut Flour
• 1/4 cup Corn-starch
• 1 cup Oat Flour
• 1 cup Tapioca flour/starch
• 1 cup White rice flour
• 3 1/2 Tsp. Xantham Gum

Mixture 2
• 3 cups sorghum flour
• 3 cups superfine brown rice flour
• 1 ½ cups potato starch
• 1 ½ cups arrowroot powder

Mixture 3
• 3 cups brown rice flour
• 3 cups tapioca starch
• 2 cups sorghum flour
• 1 cup coconut flour

The coconut flour tends to absorb a lot of moisture from the ingredients so you may need to add a little extra liquid.





For further information as well as an excellent site for references please visit: https://articles.mercola.com/
https://www.myrecipes.com/gluten-free-recipes

(Photos courtesy of Pixabay)




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