As you may or may not know, part of my movement toward incorporating more plants into our diets and moving away from animal products was that our doctor wanted to put my husband on low dose of cholesterol medications (statins) because of his high numbers, despite the fact that he is in good shape, active and fit. After finding out he was likely not in immediate danger like our friend was, I pleaded with the doctor to give me six months of trying to control it through diet and exercise. My husband was on board and so was the doctor. I knew there was room for improvement. Earlier this week marked the 6 month mark. We went back and a few days later we got the numbers back. They dropped dramatically into normal ranges, including a cholesterol that dropped over 50 points. Who knew?! Eat plants and whole foods, get healthy. (I kinda knew). Yay!
As part of the plan to incorporate more vegetables we bought a blender and I started making green smoothies. We added more whole grains and slowly replaced processed wheat. I’ve been experimenting by baking with different flours, good alternatives to processed wheat flour. It’s been fun because most of these flours you can grind yourself at home. I’m experimenting with tastes, nutritional value and consistency as well as what holds up and what just crumbles (my cousin has been receiving those pictures). There are so many incredible recipes that call for a gluten-free all-purpose flour mix. However, almost every single one I’ve seen, including the mixes in stores, contains potato starch, which my husband is allergic to. To eat healthy you don’t have to give up baked goods. I headed back to my lab-OR-atory.
It turns out there is a formula. Most of the gluten free blends that have been successful for me are based on a rough ratio of 70% whole grain and 30% white flours/starches. However, if you want a white flour replacement, which may contain slightly fewer nutrients, you can switch that ratio (I haven’t tried this yet). Once you figure out your flours and their different tastes, you mix them together and you’ll have flour for almost any recipe you want to create.
Regular all-purpose flour (wheat flour) is not made up of all gluten protein. It’s part protein and part starches, which is why a mix of whole-grain flours with starches works to mimic the effect of wheat flour. The whole grains are very high in protein and the starches–which don’t have much nutritional value–help make the flour mix hold together and make it look white enough to make familiar-looking baked goods.
An all-purpose gf blend will not be customized for the ideal loaf of sandwich bread or the tender pie crust. These are on the opposite ends of the baked-goods spectrum, as bread generally needs more elasticity and binding whereas pie crusts are meant to remain tender and flaky. So while using an all-purpose gf blend will generally produce good results, you may find that fine tuning your flour mixture for specific types of baked goods – namely bread loaves or pastries – will generate a better outcome.
This general ratio rule has been working though, and has opened up a world of GF baking. I now know I can replace the potato starch in the recipes with anything in the white flour/starch category. So what are the options here? They include, but are not limited to (pardon the legal jargon):
WHOLE GRAIN FLOURS
- brown rice flour
- buckwheat flour
- corn flour
- mesquite flour
- millet flour
- oat flour (when you grind this yourself the ratio is 1c rolled oats = 1c oat flour. Easy peasy)
- quinoa flour
- sorghum flour
- sweet potato flour
- teff flour
WHITE FLOURS/STARCHES
- arrowroot flour
- cornstarch
- potato flour
- potato starch
- sweet rice flour
- tapioca flour
- white rice flour
I don’t want to neglect nut flours and bean flours that can sometimes fall into the “whole grain” category when mixing up a gluten free mix because they’re very high in protein. These may work slightly differently in terms of consistency. The nut flours are full of good fats, so they will throw off the ratios in your baked goods if you’re not careful. If a recipe calls for 1 cup of all-purpose flour, I’ll sometimes substitute ½ cup gluten-free flour recipe below plus ¼ cup almond meal, and ¼ cup oat flour.
NUT FLOURS
- almond flour
- chestnut flour
- coconut flour
- hazelnut flour
BEAN FLOURS
- fava bean flour
- garbanzo bean flour
- kinako (roasted soy bean) flour
The caveat to the mix and match ratio game is that each of the flours absorbs water differently. Some flours have a particularly strong taste like mesquite or quinoa so you want to use them in small doses. I’m still experimenting, but the recipe below is a combination that seems to hold up well in different baking scenarios– waffles, quick breads, etc. Remember this is both an art and a science.
Also, a lot of recipes call for gums of sorts like guar or xanthum, but if you use chia or flax eggs instead of regular eggs, which have a binding effect, it usually renders these gums unnecessary.
Total geek-out session.
In summary, the recipe below is a pretty good standard gluten-free flour mix.
By the way, my crazy race with my brother is coming up next week! I’ve been training so I’m not as worried and I’m actually getting excited. I packed shorts and tank tops and pants and long sleeves. I have a few more practice runs to go and in the process I may have become a running convert. There’s something meditative about it. I sort of understand the cult-like culture of runners now, despite it being a kind of solitary endeavor. I just finished Scott Jurek’s Eat and Run and now I know that there are MUCH crazier races than this. I’ll channel my inner him when I start to freak out in the dark.
Don’t worry though. I’ve got my blinking lights, reflective vest, head lamp, glow sticks, neon socks and my (brother’s fireman) buddies keeping watch in the vans. I’ll report back with possible photos.
Happy weekend!
GLUTEN FREE FLOUR MIX
INGREDIENTS:
- 1 cup brown rice flour
- 1/2 cup sweet sorghum flour
- 1/2 cup corn starch
- 1/4 cup tapioca flour
- 1/4 cup white rice flour
DIRECTIONS:
Mix all the flours together and store in a jar.
*It’s very important to remember that when converting a gluten/AP flour recipe into a gluten-free recipe the ratio is NOT 1:1. Substitute 1 1/4 cup of this recipe for every 1 cup of AP flour or use 1/2 of this recipe and sub in 1/4 cup oat (or other whole grain flour) and 1/4 almond (or other nut flour). If you’ve reversed the ratio to mimic white flour then use 5/8 cup of this recipe for 1 cup AP flour.
* you can grind your own flours using a high speed blender.
Great information. I often fool around with gluten free flours, especially for bread making. In a pinch the King Arthur Flour Company makes a great whole grain gluten free blend – See the link
http://www.kingarthurflour.com/shop/items/king-arthur-gluten-free-whole-grain-flour-blend-2-lb
Probably more expensive than making your own. like most things. Don’t laugh but I use this blend to make my doggie her treats.
That’s brilliant. Your dogs get good treatment. I think I’ve seen this. I have to make sure there’s no potato starch in it. But it is just cool to know how and why things work and then tweak them. Thanks, Jovina. Have a great weekend!
Very cool information about all the different flours! One of the biggest reasons I have resisted the gluten-free thing is that I love to bake so much, and I am worried baking with gluten-free flours will not yield good results. But your tutorial gives me hope that it is possible, with some trial and error, and I do love to experiment….also, I wonder if even mixing all-purpose flour with some of the gluten-free ones would be interesting, so it’s not completely gluten-free, but with less gluten. Congratulations to you and your husband for getting his cholesterol numbers down without medication! And good luck on your run!! My husband also read Eat and Run and enjoyed it. The running culture is a unique, crazy and fun one! 🙂
Thanks so much, Jenny. I hear you. My banking definitely hit a learning curve. It’s sad when your husband says, “can you just make the old waffles again like you used to?” But now I have this. I think it’s the solution. I’ll see what needs to be tweaked or left out and I think I’m back. I do like the idea of adding regular Ap for a little gluten. I think it could work. Yes re running culture. Funny that I’m like a combo of you and your husband with these new interests. Have a great weekend!
i’m so glad that your husband’s #s have leveled out, that is great news. i received some ick news a few months ago about my own health and while i have not reached any kind of dramatic levels, i sure wish i had the same kind of zeal to alter my diet like you have!
Thanks, Lan. I think the zeal came out of tribute to our friend. You have run races and tried whole 30 so you have some zeal there too. IM swooning over your moonpies BTW. Swoooooning.
Oh wow, I am so so happy A.’s results are good. I am proud of you both, and I hope he now sees how useful and worthwhile it was to make all those changes in your diet. And this was only the beginning of a new food adventure for the two of you; there is so much more to explore! I love that you still treat yourselves to restaurants and things you like eating, so this new way of life isn’t one of deprivation. Keep it up!
That being said, I have not had much success with GF baking, whether breads or crusts – before I moved I even sold most of my gluten free oriented cookbooks, as I wasn’t making any of the recipes. The trouble is I have not been able to replicate the texture of what I get with wheat flour, and I often find the taste of GF flours too strong, too heavy, and the texture either crumbly or sticky. Maybe I haven’t tried the right recipes!
I like oat, millet, and buckwheat in small quantities, alongside regular flour or in specific recipes calling for those flours (buckwheat crêpes, pakora batter, socca, etc.). I do use a lot of whole grain flours such as spelt, einkorn, rye… which contain gluten, but also sparingly and often mixed with wheat flour (local and/or organic though…).
You make me want to give it another try some day; you’ve really researched the question, and it seems you are enjoying yourself alot! Who knows, maybe I’ll end up enjoying the adventure too some day!
Thanks so much, Darya. We are trying not to be dogmatic about it but we’ve been having fun. I think I stumbled upon a very good waffle recipe with this and also a quick bread. I would be scared to try it in a loaf, but I think as you said, a combo with some glutenous flours would work. I like using full on chickpea flour alone in socca. Though you are right, the flavors can be strong. I think between rice, sorgham, oat and tapioca are easy in terms of flavor. But the textures vary. Aside from the banking though, it’s been a fun journey. The opposite of depravation… Abundance. Last night Alex went out drinking and ordered a portobello burger and tried to convert his friend!
Haha! Alex converting a friend to portobello burgers is something I would love to see. It’s like Pierre drooling at the idea of steak, but no longer being able to handle a barbeque, and spending the summer eating tomatoes and eggplant! I would definitely use chickpea flour only in socca, but maybe not in breads! But I need to start experimenting, I bet I would at least enjoy the journey, if not the result. (I have tons of news, more in an email when I process the novelty of everything falling upon me since Monday).
I remember hearing a radio programme about flours that people used to eat before we bred a style of wheat that was white with all the goodness missing. I can see you opening a wholefoods shop or restaurant as well as writing a best selling book.
Good luck with the race next week!
Thanks, MD. I read that too, which is why I’m experimenting. You are too kind. You’d be my first customer!! Xo
Hey congratulations to getting your husbands cholesterol down! You need to give me tips, the truth is that I have slightly high colesterol too, over the limit (which I think is because I’m half Asian, Asians have more). Even though the doctor hasn’t wanted to put me on medication yet, but I’m trying to slowly work towards eating more vegetables, legumes, more exercise, and less meat. So my question to you, is just how strict did you make this diet? As in is he now a vegetarian or not? Etc.
I’m excited and nervous for you about your race. You are one brave woman doing that, in the dark (ok, with head lamp and other people around I suppose), but still very brave nevertheless. I reached 10km today!!! And am knackered. I thought I have to tell you, lol. Next month in theory I should be doing a 10km race in Valencia with a friend of mine, last year I nearly died doing the 5km, so hey this is progress. Also, my goal was to be able to run 10km by the end of the year, and I’ve reached it so I’m so happy. Best of luck with your incredible race next week! Continue practicing! xxx
Thank you for your thoughtful comment. I have a lot of thoughts on this and will write to you more fully soon. Go you with your 8km!!? Keep it up! In short he didn’t go completely plant based, but cut out a lot of cheese, burgers, wheat pasta and fruit juices. Little by little. He added a ton of oatmeal and vegetables, legumes and fruit. More soon. Xoxo
I adore and applause your effort to make your diet healthier – and yes, it kinda helps, doesn´t it? It´s great you two were ambitious enough to try to get along without medication, and what a success it´s possible! For many others, it´s not as I can tell you from a professional point of view. I´m happy for every single one who gets well without prescriptions (though statins are far better than their reputation). Stay fit and keep cooking the way you do! As always great to read from you, SAbine
Thank you so much, Sabine. You are right and yes from a professional it really means a lot. Can’t wait to keep it up! Xoxo
Hooray for your husband’s good results and I’m so pleased he could achieve it through diet! That is wonderful news. Your GF flour info here is brilliant – thank you. I do some GF baking but haven’t found a flour blend I like so can’t wait to try yours. I’ve been making a really good vegan GF pumpkin oat cookie and no one can tell it isn’t a traditional cookie with eggs and AP flour (recipe from Love & Lemons). I do love the flavors of oat and buckwheat flours. I just had a divine cookie from a bakery that was made from buckwheat, butter, salt and sugar…I need to try and replicate soon!
Aww. Thank you, Hannah! We’re so glad too. Just a little awareness goes a long way. Those pumpkin cookies sound amazing. There’s a chocolate GF cookie I love from a bakery near me. It’s amazing that there isn’t a proliferation of really good GF recipes. I’m looking forward to reading Bojon Gourmet’s new Alternate Flour book and a few others, but it all seems so novel though it shouldn’t be. I’ll definitely get to posting soon. Thanks for your thoughtful comment as always.