Gluten Free Flours

There has been a great concern of late regarding gluten allergies.  It is one of the hardest to deal with since we in the states rely so heavily on wheat flour.  There is no one-to-one substitute for wheat flour, but there are combination substitutes.  Using rice, tapioca, soy, and the humble bean we find a great measure of possibilities.

The basics of gluten-free flour:

First, you need a flour or more for bulk. (rice, corn, sorghum, soy, amaranth, millet flours)

Second, you need flour or more for nutrition. (buckwheat, quinoa, white/black/garbanzo bean flour)

An optional third, you need flour or more for moisture.  (coconut, almond meal, chestnut , potato flours)

Last, a flour or starch for binding. (Tapioca flour, arrowroot, potato starch, xanthan gum, guar gum)

This is my very basic mix using relatively easy to find ingredients.
Bís Basic G-Free Flour Mix

gluten free flour1 part sorghum flour
1 parts rice flour
1 part bean flour
1 part tapioca flour
Measure and mix (a big bowl and a wire whisk are excellent for this.)   Store in sealed container in the fridge*

*It is important to note that all your gluten free flours need to be kept in the refrigerator to further their life span.  Bean, rice, and nut flours can go rancid quickly if left on a shelf.

Even those without a problem with gluten can benefit and enjoy these flours.  I keep many of hand to add more protein and nutrients to my wheat flour recipes; so adding a little less guilt into eating a hearty oatmeal chocolate chip (white bean) cookie.

In doing research for these flours I have found that significant savings and product longevity can be had by buying the rice and grains whole and grinding them at home.  For a small batch a simple coffee grinder can make any bear/rice/grain into flour but if you have family members with gluten allergies and are going to go through a lot of flour I recommend investing in the Kitchen Mill.  We sell it here and I absolutely love mine! 

I hope this helps get you started.  As with anything do not forget to taste and adjust this suggested recipe for yourself.

The internet has a wealth of info to be utilized; I have collected a few sites here that are particularly helpful:
The Gluten Free Cooking School:
All Recipes, a great resource for g-free recipes for free:
Gluten Free Living, a good, informative, and helpful site:, for an excellent and free to view glossary of G-free flours check it out:

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Tags: gluten free  gluten  gluten intollerance  gluten free flour  baking  cooking  

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