What You Should Know About Gluten Free All Purpose Flours

There is something you should know about gluten free flours. They are not all equal and some are downright not good for your health.

For those of us who are intolerant or allergic to gluten or have Celiac disease, gluten free flours and products are a God-send.  But what is actually IN the flour? 

Typically, gluten free flours contain a lot of starch.  Potato starch, corn starch, white rice flour, and tapioca flour.  Starches such as these contain empty calories that lack in nutrients and flavor.  This means you will tend to overeat these baked goods because their low nutritional profile leaves you hungry for more and you can overeat.  It can encourage sugar cravings because of their high glycemic properties as well. Who needs that?
 
These starches not that great for you because they are not 'resistant starch' either. Resistant starches are good for gut health because they provide beneficial microbiota and are found in nuts, legumes, and green unripe bananas or plantains. But you don't find those in gluten free flours!

So what do you look for?  Look for flours that contain a blend of some of these ingredients and enjoy!  Some wonderful brands are in the section on the right.  

• coconut

• chickpea

• sorghum

• almond flour

• quinoa

• millet

Look for 'ancient grains' gluten free flour.  King Arthur has a wonderful blend as does Jovial foods. Need more guidance?  I offer FREE 60 minute health consultations.  Book your appointment here.  Free consults get booked fast so don't wait until next month!

Try this Recipe!

Cake:

• 2 cups coconut sugar
• 1¾ cups or other light gluten-free flour blend

• ¾ cup good quality cocoa powder (unsweetened)
• 1 teaspoons baking powder
• 1 teaspoons baking soda
• 1 teaspoon sea salt
• 3 eggs, lightly beaten (room temperature)
• 1 cup whole milk (or milk substitute of your choice)
• ½ cup cold pressed canola oil
• 2 teaspoons gluten-free pure vanilla extract
• 1 cup hot coffee

Instructions

1. Preheat the oven to 350 degrees. Grease two 8-inch cake pans with gluten-free cooking spray. Set aside.
2. Combine the sugar, flour, xanthan (if using), cocoa, baking powder, baking soda, and salt in a large mixing bowl. Whisk to combine. Add the eggs, milk, oil and vanilla, and beat until smooth. Carefully whisk in the hot coffee. The batter will be runny.
3. Evenly distribute the cake batter between the two prepared pans and bake for 30-35 minutes, or until a toothpick inserted in the middle of the cake comes out clean. Let it cool in the pans for 5 minutes, then turn out onto a rack to finish cooling completely.

Garnish with nuts.