Great crumb or flake paired with incredible flavor is super important in our final product. Texture is typically the first giveaway when biting into a GF cupcake or slice of pie so we are focused on breaking the myth that all GF is dry, crumbly or chewy. After much experimenting and taste-testing we have found that a combination of flours with some starch works best. I have included a list of GF flours that we work with in addition to a little bit of info about their origin, nutritional benefits and ideal uses.
- ALMOND FLOUR Made from ground, blanched almonds and is interchangeable with almond meal (blanched or raw almonds). Although higher in fat, it is also high in protein and fiber with a delicious flavor and surprisingly light texture. This is a great flour to experiment with. With a little research you will find many Italian recipes which naturally utilize this flour.
- AMARANTH FLOUR Amaranth was a staple food product for many indigenous cultures including the Inca and the Aztecs. Amaranth has high levels of protein and like quinoa, it has an interesting flavor and best used in recipes accepting of a strong, earthy, hearty flavor.
- SORGHUM Sorghum has been a staple food product for many impoverished rural communities around the world. For some of these areas Sorghum is the key source of protein, vitamins and minerals. Sorghum is best used in combination with other flours as it helps boost the overall nutritional value in a recipe. I find it works well when mixed with Tapioca Starch and some Cornstarch to get a lighter crumb or flakier crust.
- GARBANZO BEAN Garbanzo Bean flour (think Bob's Red Mill for instance) which is made from chick peas is an incredible source of protein and fiber. This flour does give a unique texture and a hint of flavor and is best used in less delicate recipes (great for chocolate cake/brownies/fruit breads!). I find that the end result is moist and textural and quite delicious.
- MILLET Millet has a high protein content- similar to the levels of protein in wheat and is an excellent source of vitamin B, calcium, iron, potassium, magnesium and zinc. It is easily combined with other flours to create a more nutritionally balanced end product.
- QUINOA Quinoa was originally the sacred crop of the Incas and considered the mother of all grains. I believe Quinoa has a flavor that most resembles wheat when used in savory recipes. The protein content is extremely high in addition to being rich in magnesium and iron. Quinoa is extremely easy to digest and is a great addition to a Celiac's diet. TAPIOCA FLOUR/STARCH Tapioca Starch is purely a starch and is protein free but is rich in B9, omega 3 acids, calcium, iron and a decent amount of fiber. Tapioca Starch does allow for a very light crumb and flaky texture in baking. It has minimal flavor and works well in most recipes when used in combination with other flours.
- GUAR GUM Guar Gum is an important stabilizer in baking. It provides some elasticity and resilience and can help improve the texture of baked goods. Used sparingly it can give the right amount of spring and/or flake without becoming too gummy.
- GANACHE Ganache is made from chocolate and cream. It has a smooth, creamy texture and is quite versatile- to be used as an icing, a filling or a glaze.
- FRANGIPANE Frangipane is a French filling created using ground almonds, butter, sugar and eggs. The texture is very light and can be used in many different ways in baking.
- HAND PIES Hand pies exist in many cultures around the world such as Indian Somosas, Spanish Empanadas and Italian Calzones. They can be traced back to Southern baking in the US and can be both savory and sweet. They are as convenient as a cupcake as they can be eaten on the go.
Although the cause of Celiac Disease is unknown, approximately one out of every 133 people in the United States is affected by this lifelong, digestive disorder. Celiac Disease is not a food allergy but, an autoimmune disease affecting both children and adults. Consuming foods that contain even trace amounts of gluten will cause damage to the small intestine making it impossible for the body to properly absorb food including critical nutrients. Gluten is the protein found in all forms of wheat (including spelt, semolina, durum, kamut, bulgur, faro, einkorn, emmer) and all wheat related grains including barley, rye and triticale. It is mandatory that all of these grains be eliminated from the diet (forever!) along with any hidden glutens found in unidentified starches, binders, fillers and malt.
To find out more information, visit some of our favorite sites:
Celiac Foundation | Mayo Clinic | Celiac Information | Gluten Free Registry