Flour Power
Delicious, nutritious gluten-free flour alternatives.
by Debora Dellapena

For the millions of Americans who suffer from wheat allergies or intolerances, one of the biggest challenges is adjusting their diets.  "It's been a real pain finding alternative foods to eat," says Lara Nieto of Seattle, who visited several doctors and a naturopath before learning she has a wheat allergy.  "I loved bread."

The Food Allergy Anaphylaxis Network (FAAN), a national non-profit organization in Fairfax, Virginia, states that 12 million Americans suffer from food allergies.  Many millions more have food sensitivities or intolerances.  One of the most common offenders is wheat.  Adjusting to life without wheat can be arduous.  Bread is an obvious source of wheat flour, but there are all kinds of wheat-containing foods that aren't as apparent.  These items include foods such as salad dressing, soups and spices - or "everything yummy," as Nieto puts it.

Making the Change
There are numerous safe, alternative flours available.  These products may be made from other grains, seed, beans, and tropical tubers.  Some modifications are necessary, however, when using non-wheat flours.  Carol Fenster, Ph.D., cookbook author and president of Savory Palate, Inc., says that you should use a combination of alternative flours, rather than just one, because no single flour will "do the trick."

Non-wheat flours need some extra care.  Fenster offers the following general storage and usage tips:

• Store flours in airtight plastic or glass containers with a wide mouth, so you can measure over the container.

• Flours with more fat and protein, such as brown rice or amaranth flour, need to be refrigerated.  To be safe, refrigerate all your flours.

• Cold flours measure differently that room-temperature flours.  When using refrigerated flours, allow them to reach room temperature before using them, unless the recipe states otherwise.

• Use a wire whisk to get rid of flour clumps before you measure.

There's an extensive array of alternative flours on the market today.  Let's take a look at the options.

Rice.  This is the alternative flour most people try first.  It's fairly bland, which makes it good for all-purpose use.  Rice Flour is a good thickener and can be used to make muffins and bread.  Rice bread is often described as heavy and dense.

Quinoa.  This grain is native to the Andes Mountains of South America.  It's easy to digest and has higher levels of calcium, protein, complex carbohydrates, phosphorous, iron, fiber and B vitamins than barley, oats, rice, corn or wheat.  As a result, it's ideal for mixing with other flours to increase the nutritional value of what you're cooking or baking.  The flour had a delicate, nutty flavor similar to wild rice and can be used to make a variety of items.  If used in large quantities, however, it can overpower the flavor or your baked goods.

Sorghum or milo.  There are two varieties of sorghum - red and white.  Both have a slightly sweet taste.  Nutritionally, this grain is high in carbohydrates, fiber, phosphorous, potassium, B vitamins and protein.  Sorghum tends to have a gritty texture.  As a result, when used for baking breads, sorghum doesn't hold together well.  It works best when blended with other flours.  Try it when baking flat bread, cookies crackers or pancakes.

Amaranth.  The seeds from this broad-leafed plant are used in their whole grain form, milled into flour or puffed into kernels.  This flour is high in protein, fiber, calcium and iron.  Use Amaranth in cereals, pastas and baked goods.  Add water sparingly when using this mildly, nutty-tasting fine flour for baking bread.  It can get crusty on the outside before the dough on the inside is done.  It also tends to make baked goods brown more quickly.

This is an excerpt of an article featured in a past issue.
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