When it comes to gluten-free baking, all-purpose flour blends are the key ingredient. Successfully baking gluten-free breads and pastries requires blends that are formulated with a delicate balance of flours, starches, and gums to mimic the structure, texture, and taste of conventional baked goods.
Let’s explore common ingredients used in crafting gluten-free flour blends, their functionality, taste, and nutritional properties.
Grain Flours
Grain flours bring volume and texture to most gluten-free blends.
- White rice flour is a staple in gluten-free baking as it provides a neutral flavour and smooth texture.
- Brown rice flour is made from the whole grain, which includes bran, a good source of fibre. It has a rather neutral flavour, although lightly on the nutty side. As a single ingredient, it may be used to thicken sauces and gravies. Brown rice flour is easy to digest and a source of 8 essential nutrients.
- Sorghum flour has a mild, slightly sweet flavour and a fine texture. It is often used as a brown rice flour substitute for consumers looking to diversify their diet.
- Gluten-free oat flour brings moisture and results in a chewier, more crumbly texture. Oats and oat flour are often subject to contamination, depending on how they were grown and where they were processed. It is essential to look for a “gluten-free” claim for products containing oats.
Legume Flours
Legume flours have been gaining popularity as plant-based sources of protein. However, their texture tends to be grainy, and they may be a bloating trigger for some people.
- Chickpea flour is also known as garbanzo or gram flour. It has a nutty taste and grainy texture. It’s a good source of fibre, protein, and minerals such as magnesium and potassium. It may also be used as a base to make falafel, hummus, and flatbread.
- Fava bean flour nutritious and an excellent source of soluble fibre, protein, folate, manganese, copper, and several other essential nutritional elements.
- Lupin seed flour ranks high among legume seeds as it is a good source of nutrients, mainly proteins, but also lipids, dietary fibre, minerals, and vitamins.
Tree Nut Flours
Tree nut flours are not so common in commercial blends because of their high cost. However, they are highly nutritious and should be considered as additional ingredients in some recipes.
- Almond Flour lends a rich, nutty flavour and moist crumb to baked goods. It is a good protein and contains healthy fats. It is one of the most common grain- and gluten-free flours. Almond flour contains a variety of minerals, including iron, magnesium, calcium, potassium, copper, and manganese.
- Chestnut flour is more common in Southern Europe than in North America. It has a nutty flavour and is loaded with essential nutritional elements such as vitamin B9 and magnesium. It is also a good source of fibre.
- Coconut Flour is highly absorbent and adds moisture to most recipes. It adds a slight coconut flavour and a light, airy texture to baked goods.
Ancient Grain & Seed flours
Ancient grain and seed flours are premium ingredients that help boost the nutritional profile of certain gluten-free blends to mimic whole wheat flour. With their distinctive taste and flavour, and high cost, they are used in smaller proportions in high-end blends.
- Buckwheat has a grayish colour and distinctive hazelnut-like flavour. Buckwheat flour is a source of fibre and magnesium. It contains all essential amino acids. This is a traditional staple in Western France, brought by early settlers of Quebec and Maritime Provinces where it has been locally cultivated ever since.
- Quinoa is a pseudocereal originating from South America, along with amaranth and buckwheat. It is a source of fibre, minerals, antioxidants, and proteins.
- Amaranth has an earthy, nutty flavour. Amaranth flour is a source of protein, essential nutritional elements such as iron, magnesium, phosphorus, and manganese. It is also a source of fibre.
- Millet is a good source of protein, antioxidants, and nutrients such as phosphorus and magnesium. Because of its yellow colour, it is not often used in all-purpose blends which aim for an off-white colour that resembles whole wheat flour.
- Chia seeds are a great source of fibre and protein and one of the best plant-based sources of omega-3’s. Chia can be used as a thickener and gelling agent in many recipes.
- Flaxseed is high in fibre and provides good amounts of protein. It is one of the best plant-based sources omega-3 fatty acids. It also has gelling properties and retains moisture in baked goods.
Note: due to the high risk of cross contamination, it is recommended you purchase grains, flours, legumes and seeds (flax, hemp) with a “gluten-free” claim.
Starches
Starches are a common group of ingredients in gluten-free blends, bringing elasticity, moisture, and softness to baked goods.
- Tapioca starch is processed from the cassava root and is also called tapioca flour. It has a neutral taste and adds chewiness and elasticity to gluten-free baked goods. It may be used as a single ingredient to thicken soups and sauces.
- Corn starch contributes to the lightness and softness of baked goods. It is often included in gluten-free flour blends to improve the crumb structure.
- Potato starch helps with moisture retention and tenderness in gluten-free recipes. It contributes to a soft and fluffy texture in baked goods.
- Arrowroot flour is a less common gluten- and grain-free powder. It is processed from the maranta root. As with other starches, it may be used as a thickener for sauces and gravies.
Texture Agents & Binders
Texture agents and binders are necessary to make up for the absence of gluten. This requires specific ingredients to emulsify, strengthen, and bring elasticity to doughs and batters. There are two main options: gums and fibres.
- Xanthan Gum or Guar Gum are the hydrocolloids, literally meaning water-activated glues. They help mimic the elasticity of gluten, especially during the fermentation process where carbon dioxide needs to be trapped for breads to rise properly.
- Psyllium husk is a form of fibre extracted from the seeds of the Plantago ovata plant. It acts as a binder as well as fibre content booster, to lower the net carb count in certain products.
- Cellulose, Modified Cellulose and Carboxymethylcellulose are thickening and stabilizing processed fibres acting as hydrocolloids. As with psyllium husk, these agents can cause digestive issues such as bloating, gas, and diarrhea. Because they are more affordable than gums, they are used predominantly in store brand blend formulations.
All Purpose Blends
There is a wide variety of all-purpose blends to choose from in retail stores or online, including imports, store brands (private labels), and Canadian-made local blends.
When choosing a gluten-free flour blend, it is essential to consider factors such as nutritional values, origin, taste, texture, availability, and price, along with any specific dietary restrictions or preferences.
Some ingredients may be hard to source at times for manufacturers, which can explain some frustrating out-of-stock situations on store shelves. Also, prices can seem high when compared to wheat flour. This is because all-purpose gluten-free flour mixes are the result of lengthy research protocols by manufacturers, often using exotic and expensive ingredients.
Lower-priced blends tend to contain a high proportion of starches and additives such as carboxymethylcellulose. Other blends focus on specific diets such as Low FODMAP or intolerances to certain ingredients. Some brands introduce high-end ingredients such as ground flaxseed for fibre and omega 3’s, while only a handful offer organic certified blends. Certain manufacturers even offer custom blends to suit specific dietary restrictions and intolerances.
One of the great advantages of certain gluten-free blends lies in the opportunity to diversify the grain, seed and pseudocereal intake in one’s daily diet, as opposed to single ingredient wheat flour.
Some blends may work better for certain types of recipes than others, so it is essential to experiment to find the best option for you. Always remember to check the ingredient list and allergen information to ensure that the blend meets your dietary and nutritional requirements.
Gluten-free flour blends open a world of possibilities for individuals with gluten intolerance or celiac disease, allowing them to enjoy a wide variety of baked goods without compromising on taste or texture. By understanding the functionality of ingredients and the principles behind commercial gluten-free flour blends, you can unleash your creativity in the kitchen and indulge in delicious homemade treats tailored to your dietary preferences.
Experiment, explore, and savour the joys of gluten-free baking with confidence and enthusiasm.
Cuisine L’Angélique, april 2024
Discover the qualities and all the benefits of the “La Merveilleuse” gluten-free all-purpose flour blend from Cuisine l’Angélique:
