Flours and Their Uses Expanded No. 9 – Alternatives to Wheat

Flours are available from many non-wheat sources. If you are allergic to wheat or just want to use another flour, here are some sources.

Oat Flour – Whole oat flour is created by grinding kilned groats with the bran layers fully intact. It is very light in texture and color. Oat flour is an excellent addition to baked products because it makes them “fluffier”. Oat flour can replace as much as 50% of the wheat flour in baking recipes.

Nutri-soy Flour –  Nutri-soy flour is moderately heat treated and is best for use in baked goods and cereals. Soy flour can be used as a substitute for all purpose flour in many bakery or cereal applications or in meat processing as a binder.

Millet Flour – Millet flour has a subtle flavor with lots of vitamins and minerals. It adds a lovely creamy color to baked goods. Substitute 1/4 cup millet flour for an equal amount of unbleached white flour in any baked good recipe to add more nutrition and a unique flavor.

Barley Flour – Barley flour is 100% stone ground from the finest quality barley. Barley flour has a moist, sweet, nut-like flavor and may be added to your favorite baked goods recipe (biscuits, pancakes, cookies, breads, etc.) for additional flavor and nutrition. Substitute 1/3 cup of barley flour in place of your regular flour for an extremely tender product.

Potato Flour – Potato flour is ground from 100% dehydrated whole potatoes and is used in breads, pancakes and waffle recipes or as a thickener for smoother sauces, gravies and soups. It can also be used in gluten-free baking.

Brown Rice Flour – Brown rice flour is ground from unhulled rice kernels which  is also known as brown rice. It can be used as a flour substitute in many dishes, especially in combination with other flours. This flour is naturally gluten-free, making it perfect for those requiring a gluten-free diet.

White Rice Flour – White rice flour is milder, lighter and easier to digest than wheat flour. Use this flour as a substitute for people who are gluten intolerant. This flour is used mainly for making noodles, desserts and sweets. It is also an excellent thickener for sauces, custards and gravies.

Sorghum Flour – America’s third leading cereal crop is sorghum, a millet-like grain. Gluten-free white sorghum flour is a powerhouse of nutrition and adds a superb flavor to gluten-free baking. Add 15% to 20% sorghum flour to your flour mixes to make delicious cakes, cookies and breads.

Teff Flour – Teff flour is made from ground teff grains and can be used like any other alternative flour. This flour is full of vitamins and nutrients like protein, fiber, iron and calcium. It can be used to make bake goods such as pie crusts, cookies and breads.

Yellow Corn Flour – Corn flour (lite roast) is a  fine ground, fine texture, light yellow flour. Unlike corn meal, this flour has not been roasted. It can be used in general baking recipes in combination with other flours because it has a low gluten content.

Coconut Flour – Coconut flour is gluten-free flour that is a healthy alternative to wheat and other grain flours. This flour is high in fiber and is also a good source of protein. Replace up to 20% of the flour called for in a recipe with coconut flour and add an equivalent amount of additional liquid to the recipe. Coconut flour can be used in baked goods to produce a rich texture and unique, natural sweetness.

Garbanzo Flour – Garbanzo bean flour is 100% stone ground and is popular in middle eastern cooking and baking. When replacing wheat flour in baked goods with garbanzo bean flour use 7/8 cup to 1 cup.

Tapioca Flour – Tapioca flour, also known as tapioca starch, is ground to a powdery fine granulation from dried cassava roots. It is a starchy and slightly sweet flour that is especially good for thickening soups, sauces, dips, pie fillings and puddings.  Tapioca flour is also an excellent ingredient for gluten-free baking, as it lends a springy texture, promotes browning and makes crispy crusts.

Buckwheat Flour – Buckwheat flour is low in fat and sodium, contains no cholesterol and is an excellent natural source of fiber. mix this flour with wheat flour, because it is low in gluten, to make breads or pastas. use this flour in all of your baked good recipes including cookies, cakes and muffins. It is especially great in both quick and yeast breads.

Quinoa Flour – Quinoa flour is one of the oldest cultivated grains in the world. Organic quinoa is high in protein, calcium and iron. You can substitute this flour for half of the all-purpose flour in many recipes or completely replace wheat flour in cakes and cookies.

Amaranth Flour – Amaranth flour is a gluten-free flour originally from South America. Its cultivation appearance and uses are similar to grains and can be used to replace 25% of the flour in your own recipes. it is 1005 stone ground and is great for gluten-free baking when combined with another non-grain flour or starch. It’s especially high in lysine which is lacking in many grains.

Almond Flour – Almond flour is made with raw blanched almonds that have been ground into a fine powder. Use almond flour in your favorite cake, cookie, sweet bread and other dessert recipes.

Spelt Flour – Spelt flour is a wheat alternative that is accepted by many with a gluten allergy. This flour is 100% whole grain flour. While low in gluten it is not completely gluten-free. When substituting in a recipe use 20% to 25% more spelt flour than specified for wheat flour. It can also be used in making pasta.

Rye Flour – Rye is a grass grown extensively as a grain and forage crop. It is closely related to barley and wheat. Rye grain is used for flour, rye bread, or can be eaten whole, either as boiled bye berries, or by being rolled, similar to rolled oats. Gluten must be added to this flour for a soft loaf. The rye flour you find in the supermarket, labeled dark, medium or light rye flour, is degermed, with the dark flour containing more bran.

Keep your fork


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s