9 Gluten-Free Flours, Valuable Alternatives in Cooking
Some people suffer from conditions directly related to gluten consumption such as celiac disease and must avoid it for their health. Others are drawn to promises, not always scientifically supported, of weight loss or well-being.
A gluten-free flour? There are at least 9 options, including our selection, to make gluten-free bread, for example. We also give you some recipe ideas to learn how to master these sometimes unfamiliar powders. We recommend organic flours .
Celiacs should always check for traces of gluten on flour packaging. These may be milled in workshops using cereals with gluten. See after the list for more information about gluten and the conditions it can cause.
Rice Flour
This is an excellent gluten-free flour! Rice flour is widely used in Asian cuisine, particularly for making vermicelli and noodles. Its flavor is relatively neutral and it is an essential flour to have in your pantry if you are gluten intolerant! It can be combined with more flavorful flours for a more pronounced taste. In its whole form it will be richer in fiber, minerals, and trace elements.
Recipe ideas : to make fluffy Asian coconut balls you will use glutinous rice flour, and fill them with a mixture of roasted peanuts and sesame. Its crumbly texture when cooked is perfect for recipes like shortbread or crumbles. It can also be used as a thickener in sauces like béchamel.
Buckwheat Flour
Its name can be misleading, buckwheat or black wheat does not belong to the wheat family, but to that of sorrel! Its flour is a staple ingredient in Breton cuisine. It is rich in plant-based proteins and magnesium. This study conducted on animals suggests its prebiotic effect. Its taste is similar to that of hazelnut, and its color is brown.
Recipe ideas: this flour is used to make the essential galettes! For this, mix it with water, butter, an egg, and a pinch of salt. As for the filling, feel free to be creative. Homemade ratatouille, leek fondue, and smoked trout are healthy and tasty options. This flour can also be incorporated into cakes and pancakes.
Corn Flour
Corn flour is emblematic of South American cuisine. It adds a golden color to dishes, offering a culinary escape! Its taste is quite neutral. It is rich in B vitamins and minerals like phosphorus. This gluten-free flour has been a great success since the late 19th century through the brand Maizena.
Recipe ideas : use this flour to make arepas. These are delicious cakes that are very easy to make, just hydrate the flour with water. They can be filled with homemade guacamole, red onion, tomatoes, and cubes of chicken marinated with coriander and paprika. Guaranteed escape! It can also be used to make bread, cakes, creams with plant milk, vanilla bean, and cinnamon.
Chestnut Flour
A delicious gluten-free flour. A brief stop on the Isle of Beauty, chestnut flour is indeed widely used in traditional Corsican cuisine. This nut covers the ground in some of our forests in autumn. It is well endowed with fiber, slow-releasing carbohydrates, vitamins, and minerals.
Recipe ideas : its rich and delicate flavor pairs well with cocoa in a marbled cake. Combined with pear, it also creates soft mixes. It is also suitable in savory recipes, adding sweetness due to its sweet flavor, in a pumpkin soup for example, or in gnocchi.
Chickpea Flour
Chickpeas are a legume originating from the Near East. Its flour is widely used in Indian cuisine. Gluten-free, it is a good source of manganese, copper, and folate. Its taste is mild and sweet. Chickpeas also provide a source of plant-based proteins.
Recipe ideas: discover the exotic recipe for “besan puda” pancakes. They can be prepared with yogurt, bell pepper, onion, turmeric, and cumin. Or, by taking a detour to Italy, try the recipe for “farinata”, a very simple tart to make with this flour, water, oil, and seasonings. It will also serve to prepare pastries like an orange-flavored fondant.
Hemp flour
Often confused with cannabis, hemp is actually very low in THC, the psychoactive substance present in large quantities in the former. The seeds of this plant are very interesting from a nutritional standpoint: they are rich in proteins, fibers, and omegas. Its green color and slightly caramelized flavor will bring originality to our recipes! All that’s left is to take the plunge.
Recipe ideas: this flour adds softness to cakes; you can make scones, those small, indulgent cakes enjoyed at tea time. It can also be used to shape a colorful shortcrust pastry, and small puffs filled with salmon mousse, perfect to impress guests at a cocktail party!
Quinoa flour
A plant native to the Andes, quinoa or the “rice of the Incas” has remarkable nutritional qualities such as a high content of proteins, iron, and essential amino acids. Its flour has a slightly bitter taste with hazelnut notes.
Recipe ideas: this flour is used in many recipes such as crepes, cakes; it can be used to thicken sauces or soups. It pairs very well with almond powder in a carrot cake with nuts, for example. In a savory version, you can make vegetable patties with it.
Cassava flour
A good gluten-free flour alternative. Cassava is a shrub native to the Amazon region whose root is mainly consumed. Very rich in carbohydrates, primarily in starch, it contains a good amount of magnesium and potassium. Hazelnut notes characterize this slightly sweet flour.
Recipe ideas: the avocado féroce is a Caribbean recipe prepared with this flour, avocado, codfish, and spices to spice up the preparation! Another exotic suggestion? The Ecuadorian pan de yuka is made with this powder, cheese, butter, eggs, a bit of milk, and yeast. It is also suitable for more classic sweet recipes like a mango and lime cake.
Carob flour
This flour is obtained by grinding whole carob pods, a tree from the legume family. It is a nutritional powerhouse! Fibers, vitamins A and E fit perfectly into healthy and nutritious cooking. Its flavor and color are reminiscent of cocoa.
Read also Carob flour, for healthy and nutritious cooking
Recipe ideas: a choice substitute for cocoa in sweet recipes. It is perfect for pastry recipes and also has the advantage of mixing in drinks like a milkshake or a hot drink with plant-based milk. It would be excellent in a dessert with chestnut cream or even incorporated into a potato and sweet potato mash.
Gluten, a viscous paste omnipresent in the food landscape
Originally, a natural gluten formed of plant-based proteins
Gluten consists of several plant-based proteins found in the energy reservoir of grains of certain cereals including wheat and its variants like spelt, barley, rye, and oats.
These proteins, with prolamins and glutelins as the main components, are insoluble in water. When hydrated and kneaded for culinary preparations, they form the famous gluten! In Latin, the term “gluten” means glue. As the name suggests, its texture is viscous and elastic.
For those who are intolerant, allergic, and sensitive to gluten, tracking down this substance can be a real headache! It is found in foods containing grains mentioned above like bulgur, pasta, and even in classic beer made from barley malt.
But it also hides in unexpected foods: in icing sugar, some candies, and deli meats! In these cases, we talk about ‘industrial’ gluten, used as a texturizing agent to give elasticity and cohesion to preparations.
The three main pathologies related to gluten ingestion
Celiac disease
The term celiac derives from the Latin coeliacus which refers to the intestine. It is a chronic intestinal disease. The slightest amount of ingested gluten will trigger an immune system reaction that sounds the alarm! Reacting as if facing a dangerous invader like a virus, the body sets up a real defense system. This deteriorates the lining of the small intestine which is covered with thousands of small folds.
This results in digestive disorders such as chronic diarrhea or non-digestive issues like poor absorption of nutrients such as iron or calcium. Affected individuals must eliminate gluten to avoid developing complications.
Wheat protein allergy
Wheat food allergy is an immune system response to proteins present in wheat such as gliadin (a wheat prolamin) or glutenin that make up gluten. It considers them dangerous enemies to neutralize! Itchy eyes, runny nose, red patches, or respiratory discomfort are common symptoms.
The presence of wheat and gluten-containing cereals must now mandatorily be indicated on food labels.
Non-celiac wheat sensitivity
This type of sensitivity is a challenging topic for scientists who are still trying to understand its mysterious mechanisms. Its symptoms can be similar to those of the aforementioned pathologies.
Often self-diagnosed, this study showed that 30% of patients who thought they had this type of sensitivity actually had a different condition like intestinal bacteria or lactose intolerance.
Towards a better understanding of gluten digestibility
An investigation by Cash Investigation explained that in the 1980s, scientists allegedly developed wheats with larger proteins to increase production and generate more profits.
The French project “gluten: myth or reality” conducted in collaboration with the National Institute of Agronomic Research is currently working on the topic. It aims to shed light on potential factors behind hypersensitivity in terms of selection, cultivation, and processing of wheat. Stay tuned!
Gluten-free diets without medical reasons: what are the potential effects?
A gluten-free diet without medical reasons might not be without consequences. An increased risk of developing cardiovascular diseases has been demonstrated by this study. Because the ‘noglu’ diet deprives the body of whole grains and their protective effect.
60 million consumers scrutinized several processed gluten-free products to arrive at the surprising finding that they often contained less protein and fiber, but also more fats and sugars than their regular counterparts. So be careful not to get misled!
Another downside, financial this time, instead of making you lose weight as some claim, consuming gluten-free processed products may slim down your wallet! It is advisable, where possible, to create your own gluten-free recipes to control their composition.
N.B: In case of suspected pathology related to gluten consumption, consult a doctor who may refer you to an allergist or a gastroenterologist if necessary.
