Gluten-Free Flours

I'll never forget my first gluten-free shopping trip to the Bulk Barn. Bin upon bin of flour lined up for eternity. I looked longingly at the bin of good ol' all purpose flour. Life was so easy then. What I've discovered, however, is that because gluten-free flours are not wheat-based, they are often more nutritious and substantial. The secret is to use them in combination.

Here's a description of a few flours I use most often.

Gluten-Free Flours:

Buckwheat Flour: This one is a bit confusing since it has the word "wheat" in its name. However, buckwheat is gluten-free. Buckwheat is actually a fruit, high in B vitamins, phosphorus, magnesium, zinc, and all eight essential amino acids. It is high in protein and ruti, an antioxidant. People who live in Eastern Ontario can get buckwheat flour locally through Cherryvale Organic Farm in Picton. Here's a great pancake recipe:

Buckwheat Pancakes

1 cup buckwheat flour

1 tsp baking powder

2 tbsp maple sugar

dash of salt

1 egg, beaten

1 cup milk

2 tbsp melted butter

mix flour, bp, sugar, and salt in mixing bowl - in a separate bowl, mix eggs and milk - beat well - pour milk mixture into dry ingredients and blend until smooth (or, fire ALL ingredients into the blender for a super-fast approach) - pour batter onto a hot griddle and cook until top is bubbly

When I make these, I freeze some to use in the place of toast on busy mornings.

Garbanzo-Bean Flour: Made from chick peas. Used to replicate the effect of wheat flour but is better combined with other flours. I find it has a strong flavour that I don't always love. I avoid using it in isolation.

Brown Rice Flour: Composed of finely ground unhulled rice kernels. Yields a dense, grainy crumb. I use it most often in muffins.

Coconut Flour: Can be added to recipes to raise protein and fiber levels. It is an excellent thickener.