Food and Recipes Guide to Non Wheat Flours

July 23, 2018

Rice flour (gluten-free)
It can be used in pies, cakes, and cookies, but if the recipe calls for wheat flour, you may need to use a little less. You can buy white or brown rice flour. The brown has a slightly nutty taste and a coarse texture. If you want to reduce the amount of traditional wheat flour you use, try some rice flour brownies.

Tapioca flour (gluten-free)
This flour is made from a root called cassava or dried cassava and is perfect for thickening soups and stews. You can also use an equal amount of this flour in recipes that call for wheat flour. It’s a great, crunchy alternative to wheat flour when frying fish or chicken.

Potato flour (gluten free)
Grated from dried potatoes, one cup has 1,600 milligrams of potassium, about half of your daily requirement. Use it to thicken creamy sauces or frozen desserts. It doesn’t substitute well for wheat flour in baked goods, but you can mix it with other non-wheat flours. Try adding a small amount of flour to your favorite bread recipe to help keep the bread moist and fresh.

Buckwheat flour (gluten-free)
Buckwheat is called buckwheat, but it is not related to wheat. It’s actually closer to rhubarb, which is not a grain. It’s also rich in B vitamins, fiber, magnesium and antioxidants. Try some cow’s milk-buckwheat pancakes at your next Sunday morning feast.

Amaranth flour (gluten free)
Ground amaranth seeds make up this fiber- and protein-rich flour. You can substitute up to 25% wheat flour in standard recipes, or combine it with other non-wheat flours for a viable gluten-free version. It has a sweet, peppery flavor that’s great for dark baked goods like brownies.

Cornmeal (gluten-free)
It’s not a good substitute for wheat flour in recipes, but you can use it in a variety of other ways. For example, you can make cornbread, muffins, pancakes, hush puppies, and corn porridge (a smoother version of grits). Or try combining it with shortening to make your own homemade cornbread.

Chickpea flour (gluten free)
Dried, ground garbanzo beans make up this high-protein flour, which Indian cooks call chana flour. Use it to make delicious Indian pancakes, or combine it with other flours to make flavorful baked goods.

Oat flour (gluten free)
Look for packages labeled “gluten free” to make sure you’re getting what you’re looking for. Some oats produce gluten during the harvesting or processing process. The flour is dense and nutty, making it great for desserts and muffins. It uses whole oat grains, so it adds a lot of fiber and nutrients. And oats can lower cholesterol, among other health benefits. Try oat flour in something that doesn’t need to be fermented, like the topping for your next fruit crisp.

Coconut flour (gluten-free)
You can’t go wrong with this flour. It tastes distinctly of dried coconut meat, which is the only ingredient it has. If you follow the Paleo diet, you’ll probably like it. It’s low in carbohydrates, high in fiber, and has 4 grams of protein per quarter cup. It also has 4 grams of saturated fat. In general, it’s best to use a little in any recipe and combine it with other flours. Try some coconut flour mini muffins.

Almond flour (gluten-free)
Italian chefs and others often use this flour to make traditional cookies, cakes and other pastries. If you blanch and grind your almonds, you can make them at home. A quarter cup has 6 grams of protein, 14 grams of mostly unsaturated fat, and 3.5 grams of fiber. You can also use it to make savory dishes; for example, wrap halibut fillets in it.

rye flour
Half a cup of whole wheat dark rye flour known as couscous contains 8 grams of fiber and less gluten than wheat flour, though it’s not gluten-free. You can reduce its weight by mixing it with other high-protein flours. In Denmark, rye is used to make a dark, high-density sourdough bread called rugbrod, which is part of a healthy Nordic diet.

If you’re looking for a gluten-free option, skip the spelt. This ancient grain is related to wheat, only with a bit more protein. And in this case, more protein means more gluten. A quarter cup of spelt flour has 4 grams of fiber and 1.5 grams of iron. It’s a good substitute for wheat flour in cooking and baking, so try using it for a change of pace to make homemade waffles.