Friday, April 20, 2012

My Recommendations for WF and GF Flours + My Healthy GF Blend

Since yesterday's post explained the wheat and gluten problem and how it all started, here are a few of my favorite flour substitutes when going Wheat or Gluten Free . . .

Healthy WF and GF Flour Substitutes from OMG! That's Allergy Free?

As I mentioned yesterday, Wheat Free substitutions are as simple as using some ancient grains like Spelt, Kamut, Rye or Barley flours.  While both spelt and kamut are strains of wheat, they have not been hybridized and are generally organic, so they are often tolerated when wheat is not.

So if you find yourself in the category of being "wheat sensitive" but not "gluten intolerant", then these make great options for you.  

When it comes to spelt flours I have noticed that each brand can produce significantly different end products.  This is due to the moisture content as well as how finely they have been ground.  My personal favorite is Vita-Spelt.  It produces the most consistent results and is reliable time after time.  The company sells both whole grain and white organic flours. 

If you can't find it in your local healthy market, here's a link to their website:

Now, if you are sensitive to gluten and need completely GF options, the good news is that there are many to choose from!  Of course, I like some more than others, and some work for one recipe and not for all.  

The recipe for my favorite homemade blend is in my latest cookbook OMG! That's Allergy Free?  It uses several GF flours to create a blend with much higher nutritional content than the average GF baking flour mix.

Here it is . . .

GF Bean & Seed Flour Blend
This blend utilizes ground beans and seeds making it a bit more like a whole grain flour. It is much higher in protein, fiber and minerals than traditional GF blends.  Since the beans and seeds in this recipe have fairly strong flavors, I like to use it with other strong flavors like pumpkin, banana and maple.  Try it when baking a loaf of yeast bread for a nutty flavor.
Yield – 6 cups

3/4 cup garbonzo bean flour
3/4 cup fava bean flour

1/4 cup sorghum flour
1/4 cup teff flour
1/2 cup potato starch

1 3/4 cups tapioca flour

1 3/4 cups arrowroot powder

Triple sift and store in a glass jar with a tightly fitting lid in a cool, dark place.

Now I know that some of you are really new to the GF world and may be a little overwhelmed by the changes you are making.  So if you simply are not up for making your own blends, then I have more good news!

My all-time favorite pre-packaged flour blend comes from a little supplier in Montana - Gluten Free Mama.  This Almond Flour Blend is my "go to" GF blend for almost any cake, cookie or other baked treat.  It's got a great consistency, a bit more nutritional value due to the almonds and produces pretty reliable results.  (However, I have not had much success with her Coconut Flour Blend.)

Since this company is still young and growing, you may not be able to find it in your area.  I started using it in Washington but couldn't find it in Texas so I ordered it from and the shipping was even free!

For some of my GF bread recipes I have also found that Bob's Red Mill All Purpose Baking Flour is also a good option.  Now let me warn you that it has a lot of bean flours in it and that can give a cake or cupcake a strange aftertaste, so I recommend that you use it only for more savory baked goods.  I use it in my GF Sourdough Bread (you can find the recipe in my latest cookbook and it is super easy to make, and gives you the flavor and texture you cannot find in store bought GF breads).

Bob's Red Mill products are readily available in most part of the country, but just in case you can't find it, here's a link so you can order it on line:

Of course there are many others I'm still experimenting with and will report my findings to you as I work out the details.

But in the meantime, here are a few really reliable options for you!

Dr. P

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