To gluten or not to gluten, that is the question…
For some people, like those with Celiac, gluten is very dangerous and it’s imperative to avoid. But what about for the rest of us? Do gluten intollerances really exist? Are they just a fad? I’m a huge advocate of doing what feels right for your body. Personally, I notice that my brain feels sluggish and my body feels oddly fatigued and sick after eating grains so I try my best to avoid them. I don’t have a gluten intolerance but I prefer to avoid it whenever I can! Pay attention to your body and do what feels right!
So if a gluten free diet is something you’re pursuing, it is helpful to know how to mix your own flour. Yes, you can buy gluten free flour from the store, but sometimes it may contain other gums or additives you might not desire. Mixing your own flour is much easier than you think!
First, we must identify the difference between flours and starches. Gluten is a protein, and it is it’s presence in grains, in combination with the starches also present, that gives flours their elasticity and wonderful texture. Therefore, when mixing gluten-free flours, the aim is to combine starches and grain to a 60:40 ratio (60% starch, 40% whole grain). This list can also be found here.
White rice flour
Whole Grain Flours
Brown rice flour
Oat flour (gluten free)
Sweet potato flour
Fava bean flours
Soy bean flour
If you notice any of my previous recipes, when I bake with nut flours I don’t tend to combine them because nut flours contain high fat contents and it’s challenging to combine the flours properly. So feel free to use nut flours on their own. Bean flours can be used as whole grain flours. Sometimes when I’m baking I’ll use only 1 starch and 1 whole grain, other times I may add more whole grain to get a different flavour/texture.
So if your recipe called for 2 cups of whole wheat flour, you can add 1 cup and an almost-full quarter cup of white rice flour, and a heaping 3/4 cup of brown rice. Or, you might want to try 1 cup of white rice, a quarter cup of arrowroot starch, 1/4 cup of brown rice flour, and 1/2 cup of quinoa flour.
Yeah, a bit of math is involved. But it might be easier to calculate a really simple proportion and mix a big batch of it (e.g. Four 1/4 cups of GF oat flour and six 1/4 cups of white rice flour). The proportions will be really easy to figure out, and you just keep it stored in an air-tight container for the next time you bake!
Follow this simple 60/40 principle and you’re on your way to health, hassle-free cooking!
Till next time,