Gluten-free flours

Gluten-free flours available to you, broken down by categories. Very important: Make sure you buy these only from a company that is certified gluten-free.

WHOLE GRAIN FLOURS

brown rice flour
buckwheat flour
corn flour
mesquite flour
millet flour
oat flour
quinoa flour
sorghum flour
sweet potato flour
teff flour

WHITE FLOURS/STARCHES

arrowroot flour
cornstarch
potato flour
potato starch
sweet rice flour
tapioca flour
white rice flour

NUT FLOURS

almond flour
chestnut flour
coconut flour
hazelnut flour

BEAN FLOURS

fava bean flour
garbanzo bean flour
kinako (roasted soy bean) flour

Amaranth tastes slightly sweet and nutty. It is a cream-colored flour, ground from the seed of the ancient amaranth plant. It has a high moisture content, browns quickly and forms thick crusts. Amaranth works well in recipes that do not contain large amounts of liquids. Use amaranth flour as a portion (up to 25%) of total flour ratio in all purpose gluten free flour mixes and recipes for bread, pancakes, muffins, cookies and pizza dough. Amaranth is also an excellent thickener for roux, sauces and gravies.

Buckwheat
Buckwheat is a strong, earthy-flavored flour, available in light and dark varieties. Use light-colored flour for best results in gluten free recipes. Despite its' name, buckwheat does not contain wheat- it's a relative of the rhubarb family.

Buckwheat flour adds protein, fiber, vitamins and minerals to gluten free recipes and can be used to make delicious pancakes. Kasha- not be be confused with kamut(wheat), is a whole grain cereal made from roasted whole buckwheat groats. Japanese soba noodles traditionally contain buckwheat flour. Read labels carefully when shopping for packaged buckwheat pancake mixes and boxed soba noodles- commercial products frequently contain gluten.

Corn Flour/Masa Harina
Corn flour/masa harina has a light corn flavor and is the main ingredient in corn tortillas and tamale dough. Masa harina, or dough flour is corn flour milled from whole corn soaked in limewater (water and calcium oxide). It has a unique, delicious flavor. Corn flour can be used to replace a portion of cornmeal in most recipes for a lighter, less crumbly texture.

Cornmeal
Cornmeal has a sweet flavor and crunchy texture. It is available in white, yellow and blue varieties. Blue cornmeal is especially high in antioxidants. Cornmeal is used to make cornbread, corn pancakes (Johnny Cakes), muffins, polenta and is a good breading ingredient for fried foods. Look for "stoneground" products which are more nutritious than steel milled meals.

Guar Gum
Guar gum comes from the seed of bean-like (legume) plant, sometimes referred to as the Indian tree. It is high in soluble fiber. Like xanthan gum, measure carefully when using guar gum in gluten free recipes or you may end up with heavy, stringy baked goods.

Guar gum is a high fiber product and has been associated with gastrointestinal upset in some people.

Millet
This tiny grain is thought to be the oldest grain consumed by humans. Millet is an important source of easily digestible protein, vitamins and minerals for millions of people in Africa, Asia and India. Fresh ground millet looks like yellow cornmeal and adds a light, sweet flavor and somewhat crumbly texture to baked goods. Cook whole grain millet like rice, for a nutritious grit-like breakfast cereal or as a substitute for rice and barley in pilaf and tabbouleh recipes. Add small amounts of millet flour to gluten free baking recipes to improve nutritional quality.

Montina
Montina, milled from Indian ricegrass, is a tan-colored flour with brown flecks, high in protein, fiber, vitamins and minerals. It is a registered product, developed at the University of Montana. Indian ricegrass- not a true rice, can be used to replace a portion of other gluten free flours in most recipes to improve texture and nutritional quality.

Oats: Certified Gluten Free Only!
Oats, with nutty taste and chewy texture, add protein, soluble fiber, vitamins and minerals to gluten free recipes. Use gluten free oats and oat flour in bread, pancake, muffin, cookie, cake, granola and museli recipes. Museli is a hearty Swiss breakfast cereal.

NOTE: The use of oats in gluten free diets is controversial. Cross-contamination with gluten is common in traditional oat products. The Gluten Intolerance Group®, the Celiac Disease Foundation and the Canadian Celiac Association approve the use of moderate amounts of "Certified Gluten Free Oats" but the Celiac Sprue Association recommends that oats be avoided. If you plan to use certified gluten free oats, start by using small quantities to make sure that you can tolerant them.

Quinoa is a high-quality source of protein. This ancient grain was a major food source for the Inca civilization thousands of years ago. Quinoa is available as a whole seed, flakes and flour. The seed can be used to replace rice and barley in pilaf, couscous and soup recipes. Quinoa flakes can be used as a substitute for rolled oats. Quinoa flour has a somewhat strong, bitter flavor, can be used in small amounts in gluten free mixes and baking recipes to improve nutritional quality. Prior to cooking, whole seed quinoa should be thoroughly rinsed in cold water to remove bitter "saponins", a natural coating found on quinoa seed.

Rice
White rice flour and sweet rice flour add lightness and texture to gluten free baked goods. Brown rice and wild rice flours add fiber and nutritional quality. Wild rice flour is a light brown, flecked flour with a pleasant, nutty flavor. White and brown rice flours are neutral-flavored, are somewhat gritty and make dry, crumbly baked goods. Use rice flours in combination with other gluten free flours for better texture and nutritional quality. Sweet rice flour, sometimes called “glutinous” rice, doesn’t contain gluten. It has a unique, gelatinous quality. Add sweet rice flour in small amouts to improve the texture and ‘chew’ of gluten free baked goods, as a thickener in sauce recipes and to dust baking pans to prevent sticking.