Wheat-free, Gluten-free diets do not need to be bereft of breads, crusts, or baked goodies and treats. With a little experimentation, many family recipes can be successfully converted to serve changing dietary needs.
Binding Agents
In bread, gluten is the protein that holds the ingredients together and traps the air, allowing bread to rise. In wheat-free, gluten-free cooking and baking, it is often necessary to add one additional ingredient to every adapted recipe: a binding agent to serve as a gluten replacement.
There are two binding agents that are relatively easy to find and simple to store and use.
- Arrowroot Powder can be found in most spice racks and general grocery stores. It is sold in smaller quantities, and so depending on the amount of baking, the expense can add up. When converting a "Wheatful" recipe to a "Wheat-free" one, you add one-half teaspoon of Arrowroot powder for each cup of wheat flour called for in the recipe. Round up if there is a partial cup included. (e.g. if the original recipe calls for 2½ cups flour, add 1½ teaspoons of arrowroot powder to the recipe)
- Xanthan Gum is a bit harder to find, though most natural foods stores will carry this vegetable-derived binding agent. Sold in larger quantities, xanthan gum can constitute a considerable up-front expense, but it stores easily, and will last for years to come. When converting a recipe and using xanthan gum as the binding agent, add 1 teaspoon of xanthan gum for each cup of flour called for in the recipe. Round down for partial cups (so, to continue the same example, a recipe calling for 2½ cups flour, add 2 teaspoons of xanthan gum to the recipe)
- Guar Gum is a third option for binding, however, this is not always accessible to easy to purchase.
Flour Conversions
Most wheat-free, gluten-free flours work best when a few different kinds of alternative flours are combined, sharing their various qualities and consistencies.
An "All Purpose" wheat-free, gluten-free flour is one that has been pre-mixed by the marketer to provide consistent results across various types of recipes, and is a 1:1 conversion rate (1 cup of wheat flour equals 1 cup of the "all-purpose" flour). This option is a great way for beginners to delve back into baking without a lot of fuss or expense.
1 Cup Wheat Flour Equals:
- Amaranth - 1 cup
- Bean Flour - 1 cup
- Corn Flour- 1 cup
- Cornmeal - ¾ cup
- Millet Flour - 1 cup
- Nuts (finely ground- almond, hazel nut)- ½ cup
- Oat Flour - 1 1/3 cup
- Potato Flour - 5/8 cup
- Potato Starch - ¾ cup
- Quinoa Flour - 1 cup
- Rice Flour (White/Brown)- 7/8 cup
- Sorghum Flour - 1 cup
- Soy Flour - ¾ cup
- Sweet Rice Flour - 7/8 cup
- Tapioca Flour/Starch - 1 cup
- Teff Flour - 7/8 cup
Experimentation, Trial and Error
When trying new flours and flour combinations, sometimes the ratio of other ingredients will need to be adjusted. On average, baking powder should range about 2 ½ teaspoons per cup of flour. Some flours require extra liquid or oil, while others disintegrate in wet recipes. If you are converting a family favorite, chances are you will have to try it out a few times with minor adjustments to the recipe.
One particular favorite mix is to add almond meal as part of the recipe, and all-purpose flour for the other portion. Again, using our 2½ cup wheat-flour recipe - substitute ½ cup of almond meal for one of the cups of flour, and then use all-purpose mixed flours for the remaining 1½ cups the recipe calls for. This is particularly tasty for pie crusts, pastries, cookies and sweet breads (like banana bread).
More information
- Mixing your own gluten-free flour combinations
- Gluten-Free, wheat-free Double Chocolate, Chocolate Chip Cookies
Alicia King - Alicia King has been writing for Suite 101 since June of 2007. For over a year, she was the Featured Writer for the Suite section about ...
