Gluten Free Cooking Basics V: Flour Substitutes & Baking Tips

mt day pumpkins_*0262 jack

Updated: 05/17/14



Don’t you just want to pinch my grandson’s cheeks!!!!





Gluten Free Flour Substitutes & Baking Tips

We’ll start with the Baking Tips. I don’t have as many typed up as I thought I did. Oh well, just have to update this information at a later date.

Can you see why I haven’t been posting in months. I’ve been researching and rubbing my hands together, giggling over the information I have gleaned for you 🙂

I really like information from and

During my research I came across so very good web sites. I’ve listed them below:
My Gluten Free Table
Gluten free Goddess


Magic Line Loaf Pan (7.5 by 3.5 by 2.25)

This commercial quality, heavy-duty loaf pan is the perfect size for evenly cooking a loaf of bread made with almond flour. In author’s testing, she found that standard size loaf pans did not bake the bread through to the center, leaving the middle undercooked. This loaf pan is shallow enough that your breads will be cooked through!!!!

• Prefer dutched or dutch-process COCOA powder

• Maple Grove Farms Sugar Free Maple-flavored syrup AND
Vermont Sugar-Free Syrup

• Double-layered insulated pans cook more evenly and protect the bottoms of cookies

• Muffin liners (don’t forget to grease the liners!)


Cooking Tips

• If recipes are consistently under-cooking (gummy in the middle or sinking) see loaf pan above! your oven temp may be off. Some ovens can be quite temperamental. Even new ones. Purchase an oven thermometer to gauge how your oven is performing. You may be surprised, as one reader was, to discover that your preheating stage takes additional time before it reaches true baking temps–despite the on light that declares the oven’s ready.

• If your oven is on target, but your baked goods are gummy, first check your flour blend–is it white rice based? That alone can equal gummy. Try baking at a higher temp — at 375 or 400 instead. Keep an eye on it — it will rise faster and bake faster. But it just may solve your problem — especially for breads.

• Adding fiber to your batter can really help texture. Try adding flax meal.


Flour Substitutions

Corn free substitutions:

• potato flour
• arrowroot or tapioca flour
• garfava flour (for baking and coating)
• 1/4 C baking soda + 1/2 C cream of tartar + 1/4 C potato starch
• xanthan gum = guar gum


• Store whole grain flours in a cool, dark place for optimal quality
and to keep their delicate oils from turning rancid.

• Keep in the pantry no more than 6 months

• In the refrigerator for up to 9 months

• In the freezer for 9 to 12 months

Sorghum, brown rice & teff flours are interchangeable, but will alter the recipe slightly.

In GF baking, if there is only one flour, it almost always overpowers the taste of the whole dish. A blend of flours balances flavor and texture, giving a more pleasing neutral taste, while maintaining nutrition.

If you find a recipe that you would like to tweak to be gluten free OR would like to use ingredients you have on hand in place of gluten free flours found in a recipe, here are a couple of general outlines.
• In general, you want to use a ratio of 2/3 heavy-medium flours and 1/3 starch –light flours for the best texture. If you prefer a “white” flour replacement, switch that ratio.
• A very rough estimate is about 1¼ C GF flours to 1 C all-purpose wheat flour. The addition of about ½ teaspoon gum of choice is usually called for, for ideal texture. However, many recipes with additional binding ingredients (chia meal, flax meal, banana, applesauce) does not need the addition.
• If you want to sub GF flours for other ones you prefer, substitute a light for a light, med for a med, and heavy for a heavy.
Healthy GF Life Cookbook substitution suggestion (different than above–???)“converting a wheat recipe, take the amount of wheat flour called for in the recipe and divide it in half. The first half will be made up of one or two GF flours and the other half will be starches.
2 C wheat flour
1/2 C sorghum & 1/2 C teff
1/2 C potato starch and 1/2 C tapioca starch
**as you become more comfortable, make changes to your formula by 1/4C here & 1/4C there to see what you like.

Generally, GF flours should be combined to create the best possible results.
Experienced GF cooks and bakers advise consulting GF cookbooks for specific combinations.

Keep in mind that gluten provides cohesion, lightness and rising capacity in baked goods. When baking gluten free, adding some binder such as xanthan gum or guar gum and a bit more baking soda or baking powder will enhance the result.

Also, when adding gluten-free flours to liquid ingredients, take care to blend them gently and for as short a time as possible to avoid over beating their fragile structure.

To avoid dense GF batter, add a bit of hot water once you’ve mixed your other ingredients. This will give your baked goods a nice, light crumb.


A QUICK LOOK at the chart below will show you that all of these flours are relatively close to (or even higher than) wheat in proteins, which is not true of rice with only 6%, tapioca with 1% and cornstarch with only a trace. Thus, you can easily replace some of the rice flour mix with any one of the exotics and get more nutrition and sometimes more fat. As you work with them, you’ll find they often complement the flour mixes you are using, but many can only be used as 15% – 20% of the whole flour amount.

A Comparison of GF flours to wheat

Flour Carb % Protein % Fat % Fiber % Trace Elements
Amaranth 66 13 6 15 Balanced protein
Buckwheat 72 11.5 0 1.6 B vitamins
Millet* 73 10 3 3 Magnesium
Quinoa 66 12 5 7 Potassium, calcium
Sorghum* 75 10 4 2 Iron, B Vitamins
Teff* 71 11 4 3 Iron, some thiamin
Wheat* 76 10 1 3

*Grass Family grains

NOTE FOUND SOMEWHERE: If I was just getting started and only wanted to buy a couple of flours, I would get: brown rice flour, oat flour and tapioca starch. They have familiar tastes that most people like. Teff would follow next.

*Almond Flour – do not buy Bob’s Red Mill, it is too coarse. Unless you want coarse, or you can put it in the blender and make it more fine.

HONEYVILLE Almond Flour – buy from vendor who refrigerates it.
Store in a glass jar in fridge or freezer for several months.

Glycemic Index of sweeteners

58       Sugar
54       Maple Sugar
52       Honey
32       Light Agave (which is processed)

 Someone’s favorite starches: (just didn’t write down who’s favs these are 😦
Potato, Tapioca, Arrowroot

Favorite Healthy GF Baking author’s favorite flours:
Teff, Brown Rice, Sorghum, Amaranth, Millet, Quinoa

Paleo Flour Favs (maybe Diva):
Coconut, Almond Meal

GF Flour Nutrition Breakdown

Serving size
¼ C
Calories Carbs Fiber Protein Fat
Almond Meal 160 6 3 6 14
* Amaranth 110 20 3 4 2
Arrowroot 110 25 1 0 0
Brown Rice 140 31 2 3 1
* Buckwheat 100 21 4 4 1
Coconut 140 18 12 6 5
Garbanzo 110 18 5 6 2
Mesquite 40 44 6 2 0
* Millet 110 22 2.5 3 1
Oat 90 16 2 3 1.5
Peanut 49 5.2 2.5 8 >1
Potato Starch 160 40 0 0 0
* Quinoa 110 18 2 4 1.5
* Sorghum 120 25 3 4 1
Sweet Rice Flour 180 40 1 3 0.5
Tapioca 100 26 0 0 0
Teff 113 22 4 4 1
White Rice Flour 150 32 1 2 0.5

*Most nutrient-dense flours


How to choose and use gluten-free whole-grain flours

Many GF foods, mixes and recipes rely on a combo of white rice flour, potato starch and tapioca starch. There’s a place for these so-called white flours I our kitchens, but relying on these alone produces an empty carb load that stresses the body’s metabolism and contributes to obesity and diabetes.

In contrast, nutrient-dense power flours like Amaranth, Buckwheat, chickpea, flaxseed meal, millet, quinoa and sorghum provide more protein, as well as a host of vitamins and nutrients. Plus, they’re higher in fiber, which helps reduce cholesterol levels. What’s more, many are quite flavorful and they produce baked goods that help us feel fuller longer.

The higher protein content in these flours provides elasticity to baked goods.. The result is that finished baked goods are more moist, have a finer crumb and better texture.

For the best results, baking GF requires using a mix of flours. If you’re new to GF baking, start with a standard blend or purchase an all-purpose commercial blend at your local natural food store, some supermarkets or online. Once you’re comfortable with the nuances of a basic gluten-free blend, try introducing new flour varieties slowly into your repertoire. In time, you’ll be able to customize recipes to your individual preferences.

With these alternative flours, you can continue making your favorite foods without compromising taste and texture.


6 Tips for Whole-Grain Flours

GF flours behave differently than wheat flour. Here are some basic guidelines for storing and using them successfully.

  1. Mix Them Up

GF baking requires a combination of flours. No single flour will do the trick. To avoid a heavy, dense texture in your baked goods, use no more than 30% of any one flour. Generally, this means no more than 1 ½ C of one flour for every 4-5C of flour blend. The exception is the strong-flavored flours, like chickpea and millet, which can overpower delicate baked goods; use less than 25% of these. This means no more than 1 C for every 4-5 C of flour blend.

  1. Substitution Rules

Whole-grain flours are generally inter-changeable in equal amounts, except for flaxseed meal, which should be used in smaller quantities. Neutral flours are interchangeable in equal amounts. Flours are not interchangeable with starches, as they have different baking properties.

  1. Go Slow

Try alternative flours in small amounts and then monitor your reaction before increasing intake. Buy limited quantities of flour at first to make certain that you can tolerate it—and that you like the taste and texture—before stocking your pantry. Experiment until you find the whole-grain flours that you like best for your dishes. If you don’t care for chickpea flour, for example, try replacing it with an equal amount of quinoa or amaranth flour.

  1. Use Gum

To replace gluten properties in baking, use xanthan gum or guar gum, thickening agents that put back some of the necessary structure for leavening. Potato flour (not potato starch) can also be used to improve structure.

  1. Refrigerate Until Used THEN bring up to room temp before using

Store power flours in airtight glass containers with a wide mouth so you can measure over the container. To be on the safe side, refrigerate all GF flours. This is particularly true for power flours with higher fat and protein content, such as amaranth flour and flaxseed meal, which spoil quickly at room temps. Allow refrigerated flours to return to room temp before you use them, unless the recipe states otherwise.

  1. Watch for Cross Contact

Be careful of contamination. Companies that produce both wheat and non-wheat products often mill and process them in the same location. Particles can linger in the air and on equipment surfaces. Most companies clean the equipment between the processing of different flours but that doesn’t guarantee against contamination. If possible, purchase flour from a manufacturer that uses a dedicated wheat-free, GF facility.


GF FLOUR Substitutes

*** I have listed the weight of the flours to guide you to make your own substitutions in recipes. (IE, exchange heavy for heavy, medium for medium….)

Bean Flours              HEAVY, STRONG, distinctive flavor

Best in breads and spice cakes
Garbanzo/Chickpea flour is very similar to millet.
Garflava makes a better-textured baked product than many rice flours.
• Try mixing with tapioca flour, cornstarch and sorghum flour for a hearty, nutritious blend that lends structure to your baking. Use these flours as less than 30% of total flour blend.
A small amount (1/4-1/2 C) added to pie crust or wraps makes these items more elastic and easier to roll out.
• Use garbanzo bean and lentil flours for cookies, they can also be added to other flours (rice) quite well. They offset the grainy texture of rice flour.
• Use Sorghum flour to cut the bitterness of bean flour.
• The taste is offset in recipes containing brown sugar, molasses, chocolate or spices.
• Bean flours are not well suited to delicate baked goods like sugar cookies.

• Certain bean flours, particularly garfava and chickpea, impart an aftertaste that some people find unpleasant.
• Use these flours as LESS THAN 30% of your recipe’s total flour blend and use SORGHUM to cut the bitterness.

 WARNING: there are some bean flours now being sold that claim to be compounded but are often not the same formula. They may not produce equally good results in recipes. Look for the name AUTHENTIC FOODS on the label.

Almond Flour          HEAVY, Sweet, nutty flavor

Adds structure and texture to cakes, cookies and cupcakes.
Can be substituted for oats in oatmeal cookies.
Add up to 25% to a basic flour blend or use up to 50% or more in cakes leavened with eggs.
• Nut flours do tend to be heavier than classic wheat, so make sure to up the amount of baking powder and baking soda in the recipe so the dough can rise as normal.
• Another author states, “Does not need leavening/binding agents”???
• Almond flour MUST BE BLANCHED for recipes to work, unless otherwise stated.
• Almond flour can be substituted for oats in oatmeal cookies.

• Don’t over-grind; almond flour can turn into almond butter very quickly.
• Leaving the skin on the almonds will darken the final baked product.
• Nut flours don’t rise the same way as wheat flour, so an additional rising agent might be needed when replacing more than ¼ C of wheat
Can go rancid quickly. Store in a tightly sealed container in the fridge or freezer and use within a few months.

Amaranth Flour        MEDIUM, Distinctive, mildly nutty flavor similar to graham crackers without the sweetness.

• Works well in recipes that contain brown sugar or maple syrup. Breading, thickening sauces & baking.
• Use it sparingly—10-20% of a flour blend or no more than ½ C per recipe.
• Mix 25% amaranth flour with other flours, such as brown rice, quinoa, or oat flour to make up 100%.
• Helps baked goods brown more quickly.
• Can replace Amaranth with sorghum, teff or brown rice flour with no changes BUT, you CANNOT sub teff, brown rice or sorghum with Amaranth because it’s flavor is so strong.
• Amaranth flakes, sold as cereal, can replace rolled oats in some recipes.

• If too much is used, baked goods may have a bitter aftertaste and may brown too quickly.
• Store in fridge, as the flour tends to develop a stronger taste as it ages.
• Buy as fresh as possible

Buckwheat Flour   (grass family)       HEAVY, strong, robust flavor

• Light buckwheat flour is usually preferred for baking breads, waffles, pancakes and noodles.
• For breads and rolls, use up to 1 C per recipe to impart a taste and texture that comes close to whole wheat. Use less for delicate cookies or pies.

• Too much can overpower a baked product.
• Store in an airtight container in the fridge to extend shelf life.

Chestnut Flour       Nutty, earthy flavor (was not given the weight, but expect nut flours can be interchangeable.

• Used widely by Italian bakers and cooks in everything from pasta to cakes pancakes, breads and muffins.
• Because chestnut flour is low in protein, it should be combined with a HIGH-protein flour, such as bean, amaranth or soy, to ensure baked goods hold together.
• It can comprise up to 25% of a flour blend.

• Store in an airtight container at room temperature.
• Too much can impart an unpleasant earthy taste.
Don’t confuse chestnut flour with water chestnut flour, a very starchy, white powder with different baking properties.

Coconut Flour       HEAVY, subtle, sweet fragrance

• Usually well tolerated by people with allergies.
• Excellent for low-carb diets
• For best results, add up to 15% in a flour blend.
• If using 100% coconut flour, recipes usually call for extra eggs to create height and airiness.
• Used by itself requires a lot of eggs, but up to 30% can be subbed in a recipe for additional flavor and sweetness.
• It absorbs crazy amounts of liquid, use roughly 1/3 – ½ Cup other GF flour
•Be careful, using more than ½ cup at a time could allow the flour’s bitterness to take over.

Substitutions can be tricky in baking, so when using coconut flour, be sure to add an equal amount of extra liquid!
• Too much can create a very dense product.

Corn Flour       HEAVY, nutty taste

• Best used in making tortillas, wraps, waffles, pancakes, breads, breading.
• One form of corn flour is MASA HARINA (milled from hominy) used in making corn tortillas.
• If corn flour isn’t available, you can make your own by grinding cornmeal into a fine powder in a food processor.
Blend with other GF flours, preferably rice and sorghum, buckwheat or amaranth for hearty baked items.

• Refrigerate in an airtight container.
• Don’t confuse US-made corn flour with “cornflour” used in the UK.
• The British version is actually what Americans call cornstarch.

Corn Starch         STARCH     Gravies, soups and sauces

• It’s an important part of many all-purpose GF baking blends.
• Can be used in place of arrowroot or potato starch.
• Makes a transparent thickener for gravies, soup and sauces.

• Refrigerate to extend shelf life.
• The British term “cornflour” is really cornstarch

Corn Meal             HEAVY, has a nutty & slightly sweet taste.

• Best used in cornbread, breading, Johnny Cakes, anadama bread
• Lends excellent texture to foods.
• Select finer grinds for baking and for polenta.
• Use coarse meal for breading.
• Blend with corn flour or a GF flour blend.
• In most recipes, it should comprise 25% or less of the flours used.
• However, some cornbread recipes call for just cornmeal.

• Select the grind appropriate for your recipes.
• Using too much cornmeal or a grind that is too coarse, produces a gritty texture.

Hemp Flour         Nutty flavor

• Best used in breads, muffins, cookies, pancakes
• Very high in dietary fiber.
• Add 1/4 to 1/3 C to a flour blend.

• Too much produces a gritty texture.

Millet Flour         MEDIUM, strong, distinctive, mildly sweet, nut-like flavor. DRY

• Imparts a light beige or yellow color to foods.
• ***easy to digest
• Best used in flat breads, pizza, other yeast-containing items AND recipes containing moist fruit.
• Adds structure and great light cake-like texture to GF baked items.
• For best results, use no more than 25% millet flour in any flour blend.
• Loaded with nutrition. Millet raised for human consumption has a far higher nutritional value than rice and some growers claim, even higher than wheat.
• Millet’s drier, chalky consistency and medium texture makes it the perfect sponge for any baked good containing moist fruit or large amounts of heavy liquid, like banana bread.

• Short shelf life.
• Millet can quickly become rancid and bitter.
• Store in refrigerator or freezer in a tightly sealed container.

Montina Flour (Indian Rice Grass)               HEAVY, wheat-like taste and hearty texture

• Excellent choice for use in dark baked goods, like spice cakes and gingerbread.
• Blend up to 30% with an all-purpose GF flour blend to add fiber, nutrition and protein to baked goods.

• Refrigerate in a tightly covered container.
• Too much can overpower other flavors. Its whole-wheat appearance may not suit delicate, light cookies, cakes or sandwich breads.

Oat Flour              MEDIUM

• Best used in cookies, breads and other baked goods.
Quinoa flakes can be substituted for whole oats in most recipes
• In most recipes, oat flour should comprise less than 30% of a flour blend.
• Oat flour is too heavy to use for cakes, but does make nice cookies.
• I, Padme, have successfully used oat flour to replace wheat flour. Use 3/4C oat to 1C of wheat flour.
It does need additional xanthan gum and an additional egg in recipes.

• Store in a tightly sealed container in a cool, dry place or freeze to extend the shelf life.
• High probability for cross-contamination with wheat. I read in a Bob’s Red Mill article that they do their best AND make farmers sign things stating that their crops are not contaminated.

Oat Groats

• Minimally processed, an only have the outer hull removed. They are chewier, and need to be cooked for a longer period of time, after soaking first.

Oats, Steel Cut

• Whole grain. AKA: Irish oats, Scotch oats, porridge oats.
• Very chewy and must be cooked for a longer period than rolled oats.

Potato Flour       LIGHT

• Best used in baked goods, homemade pasta, breads and pizza crust
• Can be used in place of xanthan gum or guar gum in GF baking
• Add 2-4% per recipe (reduce or eliminate the gum ingredients accordingly) to lend a soft, chewy mouth-feel to baked goods.

• A little goes a long way.
Use potato flour in moderation when mixing with other flours, as it burns easily.
• Too much potato flour will create a gummy product.
• Don’t confuse potato flour with potato starch, which is used in much larger quantities in recipes and has different baking properties.
• Store in the fridge.

Potato Starch     STARCH

• Produces a crisp-on-the-outside, soft-inside texture for waffles
• One-for-one substitution for cornstarch or tapioca in recipes
GF recipes often call for /2 to 3/4 C potato starch as part of a flour blend.
• Like coconut flour, potato flour grabs moisture, but it contains less than half the amount of fiber found in coconut flour.
• It works well when combined with gritty flours like brown rice and sweet white rice to balance out the texture in cookie recipes and baked goods that contain less liquid.

• Potato starch tends to clump, so it should be stirred for accurate measuring.
• Don’t confuse potato starch with potato flour, which is used in much smaller quantities and has different baking properties.

Quinoa Flour      MEDIUM, delicate, nutty flavor similar to wild rice.

• Easy to digest
• Quinoa flakes are an excellent replacement for oats in cookies, breads, cakes and rolls.
• Can be used in cookies, pies, cakes and pasta.
• Works well combined with other flours.
• Mix with other flours, up to 25% of total blend, to increase the nutritional value of baked goods.
A delicious addition to granola.

• Too much can overpower the flavor of baked goods.
• Check the label; whole quinoa may have to be rinsed first to remove the bitter-tasting natural oil that sometimes lingers on domestic quinoa.

Rice Flour (White)           MEDIUM

• Easy to digest
• Texture varies depending on how it’s milled.
• Light/fine – cookies
• Medium – most baking
• Coarse – cereal and coatings.
• Relatively heavy and dense, white rice flour works best in recipes when it’s combined with other flours, especially those that are high in protein to balance texture and build structure.
• Easily interchangeable with brown rice
• Doesn’t distort the taste of any flavorings used.
Stay away from GF products made mostly from White Rice Flour

• Too much white rice flour (or coarsely ground rice flour) can produce a grainy taste and texture and makes baked goods crumbly.
• Store in the refrigerator.

Rice Flour (Brown)         MEDIUM

• Best used in breads, muffins and cookies where a bran (or nutty) taste is sought
• I personally replace brown rice flour for white rice flour all the time.
• If desired, you can replace the white rice flour in mixes for brown rice in breads and muffins.

• Has a shorter shelf life than white rice flour and tends to become stronger tasting as it ages.
• Store in the fridge.
• Always purchase fresh flour and store in the freezer if not using frequently.

Rice Flour (Sweet Rice/sticky)     LIGHT

• Short grain rice that has more starch than white rice.
• Has NO nutritive value
• Excellent thickening agent. Especially good for sauces that are to be refrigerated or frozen, as it inhibits separation of the liquids.
• Author uses it by the tablespoon to add to bread when the dough is too thin or to batters when they seem too runny.
Author uses sweet rice flour as the main flour in brownies because much like cake flour, it has lighter texture and is higher in starch than brown rice flour. It also seems to magnify the flavor and mimic the texture of the melted chocolate.

• Do not confuse with plain white rice flour.
• Store in fridge or freezer.

Rice Flour (Wild Rice Flour)       Hearty, interesting flavor and texture

• Best used in pancakes, muffins, scones and cookies.
• Wild rice has a long shelf life because it is dried and slightly fermented.
• Use it to thicken casseroles, sauces, gravies and stews.

• Wild rice flour imparts a distinctive flavor and adds a dark appearance to baked goods.
• Not suited for delicate pastries, such as sugar cookies and white cakes.

ROOT Flours      LIGHT

Arrowroot: breads and bagels
Sweet Potato: complements recipes containing chocolate, molasses spices.
• Well tolerated by food-allergic people
• Enhances baking performance and gives baked goods a chewy texture and increased browning capabilities.
• ARROWROOT – can be used to replace cornstarch. Sub cup-for-cup. Also is a great thickener for gravies and sauces.
• SWEET POTATO flour is produced from white sweet potatoes. It is stiff in texture and somewhat sweet tasting. High in fiber, it contains more carbs, but less protein than common flour.
• Arrowroot works well with acidic fruit sauces, and does not become thin or watery.
• When a recipe calls for an arrowroot slurry or paste, be sure to combine the arrowroot and water in a small bowl, making a smooth mixture without any lumps. Add to mixture on stove. When doing so, it is IMPORTANT to raise the heat to HIGH and mix thoroughly until the arrowroot is well integrated and the mixture on the stove completely thickens.

• Root and tuber starches should be part of a flour blend, up to 25%.
• Too much of any of these flours can produce a gummy result.

Sorghum Flour (Milo or Jowar)       HEAVY, very close to millet, slightly sweet, coarse texture

• High antioxidant levels
• Tastes similar to wheat.
• Best used for pancakes, breads, muffins and cookies
• May protect against diabetes and insulin resistance.
• May also help manage cholesterol
• Sorghum is high in protein, delivering all-important structure to GF baked goods.
• Sorghum flour is an ideal choice for darker-color, heavier baked goods like brown bread or ginger cookies.
• It should be no more than 25-30% of any GF flour blend
• Replace about 1/4 of the rice mix with sorghum flour.
• It cuts the bitterness of bean flour and is excellent in bean flour mixtures.
• Author prefers sorghum to many of the other GF flours because it so closely mimics wheat flour.
• When baking with sorghum flour, you will need to add arrowroot or cornstarch to the recipe (1/2-1 teaspoon per cup) and also add xanthan gum (1/2 teaspoon per cup) to bind it together.

• Darker in color than many other flours, it is not a good choice for baked goods that should be white.
• Sorghum is distantly related to sugar cane and although it stores well on the pantry shelf, if bought in quantity, will keep better in the fridge.

Soy Flour       HEAVY, distinctive, very nutty flavor

• Bean flour can be substituted in many recipes that call for soy.
• Best used in small amounts with other flours, such as rice flour to tenderize baked goods.
• Soy is sensitive to light and heat and is not recommended for sautéing or frying.
• Most successful when used in baking products that contain fruit, nuts or chocolate.

• Purchase in small quantities and store in the freezer or fridge, as it has a short shelf life.
• SOY is a hot-button in the 2010s. Risk factors include elevated hormone levels

Tapioca Starch/Flour       LIGHT

• Best used in pizza crusts.
• Lightens GF baked goods and gives them a texture more like that of wheat flour. It’s especially good in pizza crusts when used in equal parts with either white or brown rice flour.
• Tapioca flour is also called tapioca starch, so if you are searching for it in the store, don’t be dismayed if you cannot find tapioca flour.

• Can be stored at room temp for a long time.

Teff       HEAVY, mild, nutty flavor

• Best used cookies, cakes, quick breads, -pancakes and waffles
• Add teff flour to an all-purpose flour blend to produce high-fiber bread with a whole-wheat taste.
• It should be no more than25% of any blend.
• Excellent source of essential amino acids, especially lysine, which is usually deficient in most grains. Rice and oats have more lysine.
Nutrition powerhouse. It absorbs a LOT of liquid. If substitute teff, always use less to start say 1/3 teff to 1/2 C of other heavy flour.

• Too much can overpower delicate recipes.
• Refrigerate for longer shelf life.




Mixed Bag: Update, GMOs, apps…

Tell me again, how beautiful I am :)

Tell me again, how beautiful I am 🙂

Sorry I’ve been so silent in posting. My husband lost his job and we are living with my son–Thank you, Ted & Dana!
I’ve been trying to organize recipes and GF baking substitutions which include milk, butter, eggs, sugar and GF flour mixes. There is soooo much information out there and I’ve decided to pull it all together in one wonderful place for you to use as a reference.
What’s funny, as I’ve used this blog as my own reference. Especially looking back at the apps I reviewed earlier. I have an opinion on those apps: pay as little as possible for a GMO/GF app. You won’t use it much after you have chosen your favorite products and know where to find them.

There is a new app tho. It’s SHOPNOGMO iTunes. And, here’s a shopping guide ShopNoGMO. Its a big help choosing non-GMO products. Fooducate also finds GMOs in products and that app will alert you when you walk into stores you’ve chosen. NOTE: the app has to be open to work. I wondered why it didn’t alert me the other day. That’s why!

I learned another thing the other day. ORGANIC products can be grown from GMO seeds 😦 and pesticides can be used on non-GMO products. So it seems to me, you need to find products that are organic and non-GMO to cover all your bases.

Boars Head produces turkey lunchmeat that is ALL NATURAL. I haven’t found it yet in my area. I’m thinking it’ll be at Whole Foods, but there isn’t one near me and the local FRESH MARKET doesn’t have Boars Head. I’m also afraid it will be $15-20 per pound 😦 Some day, organic/non-GMO products will be the norm instead of the exception.

Have an outrageously awesome day 🙂

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