| Wheat Alternatives |
1 cup of flour equivalency |
Comments
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| Brown rice flour |
- ¾ cup rice flour plus 3 tablespoons arrowroot powder.
- 5/8 cup rice flour plus 1/3 cup rye flour.
- ¾ cup rice flour plus ¼ cup potato flour.
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- Rice is used to make cereals and pastas.
- Rice is finer than wheat. In some recipes you may need to add a binding agent (such as arrowroot, potato starch or tapioca) to ensure that baked goods don’t crumble.
- Slightly grainy texture.
- Food sensitivities are rare.
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| Buckwheat |
- Buckwheat is 100% wheat and gluten free and is a member of the rhubarb family.
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- Protein-rich. Nutty taste and texture.
- Can be used to make cereals, pastas and baked goods.
- Food sensitivities are rare.
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| Corn |
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- Food sensitivities are common.
- Corn is commonly genetically modified.
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| Soya |
- 1/3 soya plus 2/3 combo flour
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- Food sensitivities are common.
- Soya is commonly genetically modified.
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| Amaranth |
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| Quinoa |
- soak & rinse before using
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- Historically a staple part of the Incan diet.
- Works well in salads, as a side-dish and mixed with vegetables.
- Porridge-like cereals are common.
- Higher in protein than wheat.
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| Gram (Chickpea flour) |
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- Used to make savoury pancakes, fritters and dumplings.
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| Barley |
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- Good in quick breads, muffins and cookies.
- Mild flavour, but a heavier texture than wheat.
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| Oat |
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- Good in quick breads and cookies.
- Heavier than wheat flour.
- Rises well in yeast breasts.
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| Potato or tapioca starch |
- 10 tablespoons of potato / tapioca starch.
- ¼ cup potato / tapioca plus 1 cup soy flour.
- 1/3 cup potato / tapioca plus 2/3 cup rye flour.
- ¼ cup potato / tapioca plus ¾ cup rice flour.
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- Often used in gluten-free recipes.
- Works best when combined with other flours as it is very heavy.
- Good thickener for sauces, stews and gravies. Can be used as breading for fish or meat.
- Potato starch may increase blood sugar levels.
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