Gluten-Free Lifestyle

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A Gluten-Free Kitchen Offers World of New Taste Experiences!

At first, the thought of cooking and baking from scratch without wheat, barley or rye may seem daunting if not down right impossible. But you’ll be delighted to know there is a bounty of delicious and versatile gluten-free flours and grains available to inspire your gourmet imagination and please the palate with taste and texture experiences that you may not have otherwise discovered!

When transitioning your wheat and gluten-stocked cupboard into a gluten-free one, consider the ingredients below as a good place to begin. Many of these ingredients serve as excellent substitutes for wheat-based ingredients that you are familiar with using. Plus, they will bring added culinary dimension to your epicurean explorations. A delicious wheat-free world awaits you!

Found at your local natural and ethnic food markets and now more regularly in popular grocery store chain aisles, the following ingredients can be used as stand alone ingredients when cooking and baking at home. But also notice how the ingredients are regularly used in a variety of prepared gluten-free foods and mixes on the shelf, which you will see designated on the package label.

Getting Started!
A Basic Gluten-Free Staple List

ALMOND FLOUR
Characterized by it slightly sweet taste, almond flour is a good flour for baking bread and cookies in conjunction with other GF flours. Owing to the powerful nutritional profile of the almond that is rich in nutrients including calcium, fiber, folic acid, and vitamin E, almond flour is one of the more nutritious flours for gluten-free baking.

POTATO FLOUR OR STARCH
Widely used in Passover cooking and baking, potato flour is made from steaming potatoes, drying them and grounding into a fine powder. Potato flour is often added to GF baking mixes for breads and pastries while also being a commonly used ingredient in prepared gluten-free foods and snacks. At home, potato starch is a good wheat flour substitute when frying foods in oil.

RICE FLOUR
Typically made from white rice and ground into a fine, powdery flour, rice flour is one of the most popular and versatile ingredients in the gluten-free baking repertoire. Rice flour is also a fantastic cupboard staple to have on hand for thickening sauces and making gravies.

RICE PASTA
With Italian-style rice pasta offered in a variety of forms ranging from spaghetti and lasagna to macaroni and shells, you can enjoy all of the dishes you love that typically call for wheat-based pasta. Refer to the GF Product Showcase to learn about Tinkyada® Pasta Joy™ Rice Pasta.

SOY FLOUR
Made from soybeans, soy flour is a great substitute for wheat flour and is best when using in conjunction with other GF flours to make breads, cookies, and pastries. Soy flour has a pungent flavor that is “baked off” and enhanced with other flavors from accompanying flours and ingredients in a recipe. But the key feature of soy flour is that its high-protein content (twice that of wheat) provides a valuable gluten-like consistency that helps with binding and flexibility in gluten-free baking. Soy flour is also suitable for making sauces. The Japanese regularly use soy flour in their confections.

A GF INGREDIENT WORLD HISTORY TOUR

For the more adventurous gluten-free epicure, enjoy using the following selected gluten-free ingredients that are rich in both cultural history and culinary versatility…

AMARANTH

INTRODUCTION
Pronounced AM-ah-ranth, this annual comes in two forms. One provides edible green leaves that are suitable for cooking and salads while the other species of Amaranth (Amaranthus caudatus) provides seed heads that can be ground into flour and used for cereal. The Amaranth grain crop is becoming more widely recognized for its nutritious profile and versatility.

CULTURAL TRIVIA
Amaranth was once a common staple for the ancient Incas, Aztecs and pre-Columbian peoples. Known as Inca Wheat before the Spanish Conquest, this cereal grain is being revived after centuries of being a forgotten food. At one time, it was just as common to find Amaranth throughout North and South America as was corn.

CULINARY USES
Amaranth greens are used for cooking and salads while amaranth seeds, known for their large sorghum-like size, can be ground into flour and used in cereal and for making bread.

FLAVOR
Slightly, sweet taste.

NUTRITIONAL PROFILE
With more fiber than rice or wheat, amaranth is one of the most nutritious forms of cereal grain available. Amaranth is high in protein, contains lysine, and boasts a near perfect amino acid balance.

ARROWROOT

INTRODUCTION
Arrowroot is most commonly used in a starch form which has been derived from the Maranta arundinacea root, a tropical tuber plant. Arrowroot flour is particularly valuable for its thickening power which is nearly double that of wheat.

CULTURAL TRIVIA
Originally, arrowroot was a native plant to the West Indies and South America but is now largely cultivated throughout Asia, Africa and the Pacific islands. Other versions of arrowroot include East Indian, Brazilian, Oswega, and Wild/Florida. Arrowroot grown in Brazil is known as cassava or manioc. The Chinese use arrowroot starch as a thickening agent for sauces and soups.

CULINARY USES
Arrowroot, in its true form as grown in the West Indies, can be eaten raw, roasted or boiled. However, arrowroot it is most widely used as a starch. When pulverized into a fine textured powder, arrowroot is suitable for using as a thickener in soups, sauces, gravies and puddings in lieu of wheat flour. When dissolved, the starch is translucent and glossy and provides a nice glazing effect. For baking, arrowroot flour or starch is also suitable for breads, cookies, and pastries to promote better binding. The British and early Americans used arrowroot flour in cookie recipes.

FLAVOR
Tasteless.

NUTRITIONAL PROFILE
Known for being more easily digestible than wheat flour.

BUCKWHEAT

INTRODUCTION
Buckwheat is a relative of rhubarb and sorrel. Able to grow well in unfavorable conditions, buckwheat is primarily cultivated for its small seed clusters and used for cereal grain. Don’t let the “wheat” in buckwheat fool you. It is entirely gluten-free!

CULTURAL TRIVIA
A primary crop in Russia, buckwheat is a hearty grain that grows well in colder climates. For centuries, buckwheat was a key food source for the Japanese living in the country’s mountainous regions where the climate and soil were inappropriate for growing rice.

CULINARY USES
Buckwheat groats can be cooked like rice and are known as Kasha when roasted. Buckwheat flour is commonly used for pancakes in the United States and for Blini in Russia. It is recommended to use buckwheat flour with other gluten-free flours when making bread.

FLAVOR
Exhibits a unique, robust flavor that is often associated with the taste of buckwheat pancakes.

NUTRITIONAL PROFILE
Similar in nutrition to other cereal grains and contains rutin.

CHICKPEA OR GARBANZO BEAN FLOUR

INTRODUCTION
The chickpea, also known as the garbanzo bean in Italy, is a tough, round legume with a pale yellow or brown color. When roasted and ground into a fine flour, chickpea flour is a versatile flour also known as Besan Flour.

CULTURAL TRIVIA
Rich in cultural history, the chickpea was originally cultivated in ancient Egypt and is a staple throughout the world with a particular significance in the cuisine of the Middle East, North Africa and India.

CULINARY USES
Chickpeas are found in popular Middle Eastern dishes such as hummus, tahini and falafel. Whole chickpeas are commonly used in Minestrone. Chickpea flour is now being incorporated more regularly into gluten-free flour baking mixes and snacks as an additional flour that adds flavor and nutritional fiber.

FLAVOR
A mild, nut-like taste with hint of lemon.

NUTRITIONAL PROFILE
Chickpea flour is high in fiber and a good source for protein

ITALIAN CHESTNUT FLOUR

INTRODUCTION
Italian chestnut flour is a fine, sweet flour that is adored by pastry chefs in regions of Italy for its delicate, powdery texture and sweet flavor. Made from sweet Italian chestnuts, imported Italian chestnut flour imparts a distinct flavor to baked goods and is witnessing a revival in the United States. The flour is more expensive than other gluten-free flours, but is a worthwhile addition to the cupboard for making sweet baked goods.

CULTURAL TRIVIA
The European chestnut was originally cultivated in Asia Minor and the Greeks are credited with bringing the chestnut tree to Europe. The Romans have been growing chestnut trees since 37 BC and made flour from chestnuts to extend wheat flour. Before corn was introduced to Italy from the New World, Italian polenta was originally made from chestnut meal.

CULINARY USES
Italian chestnut flour is commonly used in Italy for making desserts and pastries. Use chestnut flour as a 100% or partial substitute with other gluten-free flours in place of wheat flour when making cakes, pancakes and muffins. For more information on Italian Chestnut flour, see the GF Product Showcase to learn about Dowd and Rogers Italian Chestnut Flour and cake mixes.

FLAVOR
Sweet, nutty and delicate.

NUTRITIONAL PROFILE
In comparison to other nuts, chestnuts have a higher starch content and less oil which gives chestnut flour a longer shelf life.

MANIOC FLOUR

INTRODUCTION
Also known as cassava and yucca, manioc is a tropical tuber plant grown throughout Brazil. Long and cylinder-like in shape, manioc root has a light brown “fibrous” skin similar to a potato or yam. The inside is white and starchy. Polvilho is the fine, sweet flour made from manioc root. Outside of Brazil, the flour is commonly known as tapioca flour.

CULTURAL TRIVIA
The Tupi Indians of Brazil learned how to process and cook with manioc root with a surprising level of sophistication. Manioc meal was grounded and mixed with pounded fish to create paçoka. They also used the flour to make sun-dried cakes and crispy snacks.

CULINARY USES
Brazilians make their version of “French Fries” from msanioc root by slicing and frying the tuber in a deep fat fryer or skillet until golden. When toasted, manioc flour develops a course consistency and in Brazil, manioc flour is commonly used to make the national bread, pão de queijo, a delicious cheese bread. To learn how to make Brazilian cheese bread, visit the GF Product Showcase and explore Chebe® Bread made from manioc flour.

FLAVOR
Mild and sweet.

NUTRITIONAL PROFILE
Although manioc is not a significant source of fiber, protein and nutrients such as vitamins A and C, calcium, and iron, its caloric content makes it as nourishing as rice and bananas.

QUINOA

INTRODUCTION
Pronounced KEEN-wah, this small grain is typically prepared like rice and is versatile in cooking and baking. Quinoa seeds are small, off-white and bead-shaped grains that undergo a complex process to extract the edible seed from the husk. Quinoa is a hearty crop that can flourish in harsh environments with high altitudes.

CULTURAL TRIVIA
Relatively new to the United States market, quinoa has been a popular staple in South America for centuries. Quinoa was a significant crop for the Aztecs and Incas.

CULINARY USES
In South America, quinoa is used for making bread and tortillas and is incorporated into soups and stews. Quinoa can be used in dishes like rice and makes for a creative side dish or addition to soups and salads. Quinoa can also be made into flour and used for making pasta.

FLAVOR COMPONENTS
Mild and slightly nutty.

NUTRITIONAL PROFILE
Of all grains, quinoa contains the highest content of protein than any other grain. Containing all essential amino acids, quinoa is a complete protein with a higher level of unsaturated fats than other grains. Also, low in carbohydrates and rich in vital nutrients, quinoa is being hailed as a “supergrain” of the modern era.