The Flours in My Pantry

(Gluten-Free)

There are an incredible number of gluten-free flour options on the market today. You’ll find blends and pure flours in many (but not all) large supermarkets, health food stores, and online (I love Vitacost.com). Below is a list of flours that you might find in my pantry, but please know this isn’t an exhaustive list of gluten-free flours. Each flour has its own personality and flavor profile, and I often combine a few at a time.

All-Purpose Blends:

My favorite blend is Namaste Perfect Flour Blend, which I find most affordable at Costco. While this isn’t the most nutritious flour available, it provides a nice texture. I use a portion of this in almost all of my baked good recipes and usually try to stick to about 1/3 of the total flour content being comprised of this blend. For example, if the recipe calls for 3 cups of gluten-free flour, I’ll use 1 cup of this blend, and the remaining 2 cups will be made up of more nutritious flour varieties. Depending on your or your child’s texture preferences, you may choose to use more of this blend.

My second favorite blend is Bob’s Red Mill All Purpose Baking Flour. With the first ingredient being garbanzo bean flour, this blend is more nutritious than the Namaste blend (where the first ingredient is sweet brown rice flour). However, it tends to be more expensive and I find the texture slightly less desirable. Nevertheless, this is a great flour, and when I have it on hand, I use it similarly to the Namaste blend. Note: I have never used Bob’s Red Mill Gluten Free 1-to-1 Baking Flour. I have heard it works very well but have never personally used it.

Teff:

Rich in protein and nutrients such as copper, magnesium, potassium, phosphorus, manganese, zinc, and selenium, this naturally gluten-free flour is one I have on hand regularly. My kids like the slightly nutty, earthy, and sweet flavor. Unlike most grains, teff also contains lysine which is essential for the production of things like proteins, hormones, and enzymes and supports calcium absorption, energy levels, and immune function. Please note, it can be helpful to ferment your teff flour before use (which is as simple as mixing with water and leaving on the counter for a few days).

Buckwheat:

With some fiber and protein and a good source of vitamins and minerals (such as manganese, copper, magnesium, iron, and phosphorus), buckwheat’s nutritional value is considerably higher than other grains. Buckwheat has quite an earthy flavor so depending on what I’m making, I sometimes blend buckwheat with other flours. However, with the right recipe, buckwheat is all you need! Opting for a sprouted buckwheat flour can increase the nutritional value even more.

Flax meal (ground flaxseeds):

A good source of fiber and Omega-3 fatty acids. The typical American diet is high in Omega-6 fatty acids, which can be pro-inflammatory if left unchecked by Omega-3’s. Thus, flax can help restore balance and thus improve inflammation. This ingredient is also a good source of lignans which offers disease-fighting anti-oxidant benefits to the body. Flaxseeds also contain protein, vitamins, and minerals.

Almond flour:

Rich in many vitamins and minerals such as Vitamin E and magnesium, this grain-free alternative is slightly sweet. True almond flour is made from blanched almonds, whereas almond meal is made from whole almonds that still have their skins.

Coconut flour:

A good source of iron and fiber. Be prepared for a denser texture. This flour soaks up more liquid than others so you might need to use a little less flour or a little more liquid. You might be someone who likes to “wing it;” otherwise, doing a little research on tips and tricks might be helpful.

Arrowroot starch/powder:

Arrowroot is a tropical tuber with an incredible number of health benefits. Rich in many vitamins and minerals such as manganese, zinc, folate, and potassium, this grain-free alternative has been shown to improve mental clarity, brain development, and cardiovascular health.

Cassava flour:

While a grain-free alternative that provides a breadth of vitamins and minerals, this is not a nutritional-powerhouse like some of the other grain-free flours. The amounts of each vitamin and mineral is relatively low, and these become even more depleted with processing. Tapioca is a more processed form of cassava and is thus even less nutritious. Nevertheless, this nutty-flavored tuber can provide good texture to some snacks and baked goods.

Garbanzo bean flour:

Rich in fiber and good protein. Containing nutrients including potassium, magnesium, zinc, iron, and B vitamins that offer an anti-oxidant effect. This flour alternative is lesser-known by the public but totally worth exploring.