Food Allergy Experience

Back to the basics- Flour

A good flour is essential in baking and in some cases cooking. The chemistry of the mixture has to be just right in order to bake well. Too much of one ingredient can make the dough tough or spongy.

Flour composition, I must admit, was something I didn’t think much about prior to the world of food allergies. I would go purchase a bag of all-purpose flour and mix it with my ingredients and presto! I’d have a perfectly baked desert.

I’ve tried a few different pre-mixed flours and toyed with the idea of mixing my own flour. I envision having Tupperware containers in the fridge labeled so I’d know which would to use to bake bread or cupcakes. Yeah, I’ve never done it. But if contemplating gives me some points, well add’em up!

I’ve personally found Jule’s All-purpose flour to be very good. For my cupcakes I do add some xanthan gum to it. Most recently I have a Coconut blend which I’ve used once for cupcakes. I like the added flavor of coconut.
I know some like mixing flours and well, I’d like to try it sometime. So I’ve included the directions for a few flours. I think if I do try to mix a flour, I will probably try the first one as it seems the easiest.

All-Purpose Flour Blend

Use this blend for all your gluten-free
1/2 cup rice flour
1/4 cup tapioca starch/flour
1/4 cup cornstarch or potato starch

Each cup contains 436 calories, 1g total fat,
0g saturated fat, 0g trans fat, 0mg cholesterol,
99g carbohydrate, 3mg sodium, 2g fiber, 5g protein


High-Fiber Flour Blend

This high-fiber blend works for breads,
pancakes, snack bars and cookies that
contain chocolate, warm spices, raisins or
other fruits. It is not suited to delicately
flavored recipes, such as sugar cookies,
crepes, cream puffs, birthday cakes or
1 cup brown rice flour or sorghum
1/2 cup teff flour (preferably light)
1/2 cup millet flour or Montina® flour
2/3 cup tapioca starch/flour
1/3 cup cornstarch or potato starch

Each cup contains 428 calories, 2g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 92g
carbohydrate, 19mg sodium, 5g fiber, 8g protein.


High-Protein Flour Blend

This nutritious blend works best in baked
goods that require elasticity, such as wraps
and pie crusts.
1 1/4 cups bean flour (your choice),
chickpea flour or soy flour
1 cup arrowroot starch, cornstarch
or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour

Each cup contains 588 calories, 3g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 128g
carbohydrate, 24mg sodium, 6g fiber, 11g protein.


Self-Rising Flour Blend

Use this blend for muffins, scones, cakes,
cupcakes or any recipe that uses baking
powder for leavening.
1 1/4 cups white sorghum flour
1 1/4 cups white rice flour
1/2 cup tapioca starch/flour
2 teaspoons xanthan or guar gum
4 teaspoons baking powder
1/2 teaspoon salt

Each cup contains 514 calories, 3g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 113g
carbohydrate, 1163mg sodium, 8g fiber, 10g protein.
General Guidelines for Using Xanthan or Guar Gum

Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.

  • Add 1/2 teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads.
  • Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.

If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more. I have found that I do add a little xanthan gum to my Jules flour for my red velvet cupcakes.

If there is too much xanthan gum your texture may be heavy, gummy or slimy.


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