Gluten-Free Flours
Mar. 28th, 2011 03:09 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
deirdreOne of the things I realized after going gluten free: those flour mixes have a metric ton of carbs, and they don't seem that good for you!
The mix I originally learned was 9 parts rice flour, 3 parts potato starch, 1 part tapioca starch. I don't like rice flour that much, and stuff made with this tends to turn into a hockey puck the next day, but it's a decent first approximation when you're new (and it seems awfully complicated then, trust me).
However, compared to whole wheat flour (I used Bob's Red Mill's nutrition information for this), this mix has 34% of the protein, 40% more fat, 45% more carbs, and only 17% of the dietary fiber of the wheat mix.
I've since refined the default recipe into: 3 parts rice flour, 3 parts garbanzo bean flour, 3 parts buckwheat flour, 3 parts potato starch, 1 part tapioca starch. I cut that with other flours mixed straight, like hazelnut flour for some rather ostentatious crepes, or sweet rice flour for cookies.
This mix has 70% of the protein, 80% more fat, 20% more carbs, and 57% of the dietary fiber.
I'm sure I could do better: millet and flax and amaranth are fine for me (quinoa, sorghum, and coconut are not). In thinking about it, I want to engineer the mix to have close to the protein and dietary fiber of the original whole wheat blend without increasing carbs or fat.
The mix I originally learned was 9 parts rice flour, 3 parts potato starch, 1 part tapioca starch. I don't like rice flour that much, and stuff made with this tends to turn into a hockey puck the next day, but it's a decent first approximation when you're new (and it seems awfully complicated then, trust me).
However, compared to whole wheat flour (I used Bob's Red Mill's nutrition information for this), this mix has 34% of the protein, 40% more fat, 45% more carbs, and only 17% of the dietary fiber of the wheat mix.
I've since refined the default recipe into: 3 parts rice flour, 3 parts garbanzo bean flour, 3 parts buckwheat flour, 3 parts potato starch, 1 part tapioca starch. I cut that with other flours mixed straight, like hazelnut flour for some rather ostentatious crepes, or sweet rice flour for cookies.
This mix has 70% of the protein, 80% more fat, 20% more carbs, and 57% of the dietary fiber.
I'm sure I could do better: millet and flax and amaranth are fine for me (quinoa, sorghum, and coconut are not). In thinking about it, I want to engineer the mix to have close to the protein and dietary fiber of the original whole wheat blend without increasing carbs or fat.