Substitutes for wheat

Here is a list of wheat free flours. Most of these cannot be used on their own as a substitute for wheat. The substitute for wheat flour is a blend of 4 or 5 of these flours depending on your own taste.

Amaranth flour (other name African spinach) comes from the amaranth plant.

Arrowroot flour – it is tasteless, and it turns clear when cooked, s0 it is great for thickening clear sauces.

Barley flour – (Not Gluten Free) great for thickening soups and stews.

Brown rice flour – has a very nutty taste that can come out in recipes.

White rice flour is one of the most used of the wheat free flours. It is in a lot of the wheat substitute blends. It can be used on its own in a varity of recipes.

Quinoa flour (pronounced “Keen wa”) is part of the beets family. Used for thousands of years as a cereal. It is great in a blend for wheat substitute.

Sorgham flour – it is from the sorgham grain, it is in a lot of blends for wheat substitute.

Cornmeal or corn maize is great for using as a crumb on your home-made fish fingers or chicken goujons.

Potato starch flour this has a very mild flavour of potato, it works well in a blend.

Potato flour is not the same as potato starch, this has a very strong potato taste, it works well as a thickener.

Hemp flour has a strong nutty flavour.

Oat flour (not gluten free) it turns sour very quickly. I don’t buy this flour I make my own (just put the oats in the food processor). This flour works well in cookies.

Buckwheat flour is not a form of wheat it is part of the rhubarb family. Not used on its own it has a very strong taste.

Corn flour make sure it is wheat free. Great as a thickener don’t use too much in baking it can make things gloopy!

Chick pea flour also named “Gram or Garhanzo” flour. This flour has a strong metallic taste when cooked so best used in a blend of flours.

Soya flour – it is not used on its own in baking, but is great in a mix. It is a flavour enhancer.

Tapioca flour – it comes from the root of the cassava plant. It is a very good binder in recipes, it is also good for thickening.

Rye flour is not gluten free. It is a strong flavoured flour and the bread, pancakes and muffins made with it are very dark and dense.

Millet flour is a form of grass used for thickening soups. You might have heard of millet porridge thats the grain.

Chia flour made from the chia seeds, it is very good for you a great source of Omega 3, fibre and calcium.

Some people enjoy trying to make their own blend of flour. I enjoyed trying too but it takes time and with three children I just don’t have the time.
I found a blend that works well in all my recipes its called “Dove’s Farm”. You can buy this in most supermarkets, the other flours can be got in health food shops.

Dove’s Farm plain white flour blend ingredients are rice, potato, tapioca, maize and buckwheat flour.

Dove’s farm white self-raising flour blend ingredients are rice, potato, tapioca, maize and buckwheat flour it also has raising agents mono calcium phosphate, sodium bicartonate and xanthan gum.

Dove’s fram brown bread flour ingredients are rice, tapioca, potato, sarrasin and carob flour also sugar beet fibre and xanthan gum.

Xanthan gum (Zanthun) is used in gluten and wheat free cooking to bind, thicken and emulsify gluten and wheat free ingredients. It helps to stop the recipes ending up like crumbs.


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