5 Gluten-Free Flours

By Matthew Kadey, RD, Natural Solutions

Going gluten free doesn’t have to mean forsaking your favorite flour-filled foods. Thanks to the growing popularity of gluten-free flour, baking and cooking without wheat is easier than ever. Alternative flours also have higher amounts of protein, vitamins, minerals, and fiber than white and wheat flours, increasing food’s nutritional value while adding new tastes and textures. Whether you’re avoiding gluten or simply looking for a healthier cookie or savory crust, here are five flours to tempt your tongue and nourish your body.

Almond flour
Baking or cooking with this flour, made from pulverized, blanched almonds, is a surefire way to add extra bone-building calcium to your diet: A half-cup serving has 12 percent of your daily requirement–six times the amount of that in “light” whole-wheat flour. Almond flour is also high in vitamin E and monounsaturated fat, which can help keep cholesterol levels in check. Increasing vitamin E intake may also slash lung cancer risk by more than 50 percent, according to a 2008 study by University of Texas researchers.

If you can’t find the flour in stores, buy blanched almonds, available at most natural food markets, and grind them to a fine powder in a coffee grinder or food processor, says Carol Fenster, PhD, author of Gluten-Free Quick & Easy (Avery, 2007). “But don’t overgrind,”she cautions. “Almond flour can quickly become pasty almond butter.”

Try it: Fenster says almond flour’s rich taste works well in shortbread, biscotti, cookies, piecrusts, fruit crisps, scones, and flourless cakes. “I often add as much as 1/3 cup of almond flour to bread recipes for a heartier texture.” You can also use the flour to dredge fish, chicken, or pork before panfrying.

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Read more: Basics, Diet & Nutrition, Eating for Health, Food

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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Val M.

2:43AM PST on Feb 23, 2013

Thanks

February 23
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Past Member .

5:42AM PDT on Mar 17, 2012

Interesting! I hadn't heard of some of these.

March 17
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Melinda K.

6:15PM PST on Jan 13, 2012

great tips here!

January 13
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John G.

10:35AM PDT on Sep 3, 2011

I wish you had discussed use of gluten free flour in baking. I bought some Bob's Red Mill AP gluten free flour. First, it calls for xantham gum and that is super expensive. We tried a pizza crust using the flour and tapioca flour inplace of the gum. It sort of rose. spread well but tasted like corn meal. Would anyone have workable gluten free bread recipes to share. Please respond either to care mail johnandsue@care2.com2 or to khmo@empacc.net. Thanks! This is a new reqmnt for us and we're learning albeit slowly.

September 3
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11:10AM PDT on Jul 3, 2010

thanks

July 3
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Nancilee I.

8:01AM PDT on May 26, 2010

Don't bother to click "memory stick" has nothing to do with gluten-free flours. It is an electronics website.

May 26
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4:01AM PDT on May 26, 2010

If you are avoiding gluten or just looking for a health system or the tasty crust, here are five foods to tempt your tongue and feed your body.
memory stick

8:57AM PDT on May 20, 2010

For those new to G-F flours... they are not for weight loss, there are carbs in G-F flours. They ARE a healthy alternative to the usual off-the-shelf flours. For those of us who cannot have gluten, using G-F flours is a MUST... a DELICIOUS must!

May 20
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8:53AM PDT on May 20, 2010

For those of us who cannot eat gluten, there are lots of recipes on the internet for all-purpose G-F flour mixes. There are several great mixes in G-F cookbooks, as well (Nearly Normal Cooking has a wonderful one and includes hints for various uses).

Besty N.

10:26AM PDT on May 3, 2010

i love gluten free food. I used to eat chia, acai and maca . All are gluten free food. Thanks for your recipe. I'll try your almond flour