Gluten-Free Grains Overview

updated post 1/21/2010

Gluten is the sticky, stretchy substance (protein) in breads, activated by wet and agitation (stirring and kneading). It helps hold together the dough, so it's the opposite of crumbly. To improve the structure of gluten free baked goods, add guar or xantham gum. More on Gluten Free Flours including Coconut

Flour Substitution amounts and notes

Gluten Free Price Comparisons

Keep in mind that all grains, seeds and beans should be soaked or lacto-fermented in order to break down their enzyme inhibitors and phytates. However, rice is generally considered the least necessary to soak, so many people use it without soaking.

White and Brown Rice
Millet
*According to Nourishing Traditions, these two should be cooked in gelatinous stock/broth, gently for 2 hours, low heat.

Millet and Teff - Millet is much less expensive than Teff. These are closely related and invariably sold shelled as the husk is extremely hard. Their greatest characteristic is that they swell enormously at least five parts water are needed to one part millet or sorghum. Both have a blandish, slightly nutty taste. They are best cooked and eaten like rice. Millet and sorghum flours produce flattish breads.

Teff (Tef, T'ef) an ancient North African cereal grass, is a nutritional powerhouse. It is the smallest grain in the world (about 100 grains are the size of a kernel of wheat!). The germ and bran, where the nutrients are concentrated, account for a larger volume of the seed compared to more familiar grains. Cooked whole grain teff makes a unique hot breakfast cereal similar in consistency and texture to wheat farina.

Sorghum - some say this is the closest gluten free product to whole wheat. Sorghum Info and Recipe

Flax - soaking is not necessary. Grind it fresh to avoid rancidity/oxidation. VERY good addition to any and all foods as a nutritional supplement. I use a small blade grinder (coffee type) just before adding to recipes. (I have been using this added to all purpose wheat flour--which is not gluten free!-- for fiber while avoiding the rancidity of ground whole wheat.

Arrowroot and Tapioca - both are the ground, dried root of the plants. They are very starchy and are nutritious and digestible. Arrowroot first choice. Tapioca good for thickening fruit pies.

Buckwheat - strong flavor. Not a grain. Very nutritious. Lower in cost similar to Sorghum and just slightly more expensive than rice.

Amaranth and Quinoa are both much more expensive than rice, sorghum, millet, corn, and buckwheat.

Quinoa - good for mother's milk production.

Amaranth - tastes great. Good addition to pancakes and quickbreads for flavor.

Hemp

Beans (Black, Canellini, Fava, Garbanzo, Green Pea) - beans should also be soaked overnight prior to use. I don't use bean flours because I don't digest them well.

Nuts (Almond, Hazelnut) - nut flours are more expensive, but high quality and nutritious and nothing beats their flavor. They are almost in a different category in terms of how they are used in baking.

Potato - Bob's Red Mill makes both Potato flour and potato starch. I use the starch for thickening gravy.


Bob's Red Mill also produces gluten free oats and corn products. Look carefully at the labels. Most oats and corn do contain gluten. The corn is much less expensive than the oats.

*DO* CONTAIN GLUTEN:
wheat (including spelt, triticale, and kamut), Spelt and Kamut contain gluten but are more digestible than wheat. Good for sourdough bread.
Oats
Barley
Rye
Triticale - a cross between wheat and rye