The Gluten-free Cheat Sheet

The hard part about going gluten free is figuring out how to cook, bake, and prepare food differently than what you are used to. A lot of times people feel overwhelmed by the prospect so here I am including a basic how to get started cheat sheet. If you are interested in trying some gluten free baking and seeing if you feel better than when you eat wheat, these tips can help you get baking!

Gluten-free Grain Flours

• The key to baking with gluten-free grain flours is to do it by weight and ratio (an excellent resource to familiarize yourself with this concept is Ratio: The Simple Codes Behind the Craft of Everyday Cooking by Michael Ruhlman)
Cookie Dough: 1 part sweetener, 2 parts fat, 3 parts flour
Sponge cake: 1 part eggs, 1 part sweetener, 1 part flour, 1 part fat
Pancakes: 4 parts flour, 4 parts liquid, 2 parts egg, 1 part fat
Fritters: 2 parts flour, 2 parts liquid, 1 part egg
Donuts: 6 parts flour, 3 parts liquid, 1 part egg, 0.5 parts fat

• You can make a good mix to keep on hand by mixing grain flour to starches in a 70 to 30 percent ratio, respectively 700 grams of grain flour (brown rice, buckwheat, quinoa, teff, etc) to 300 grams starches (arrowroot, cornstarch, potato starch, tapioca, etc)

• You don’t need to use xanthan and guar gum, simply omit or replace with 1:1:4 ratio of ground flax to chia seeds to boiling water and let cool before using


Gluten-free, Grain-free Flour

Almond Flour: nutritious, high in protein and vitamin E, dense and filling

• To make your own almond flour: soak almonds, remove skins, let dry and then grind in a coffee grinder in small batches
• Beat an egg white and incorporate last into batter to help bind and create a fluffier baked good

Coconut Flour: High in protein and fibre, low in carbohydrates, fluffier in texture

• Much less coconut flour is needed for a recipe in comparison to grain or nut flour (1/4 cup will make 6 muffins)
• Use 3 eggs for every ¼ cup of coconut flour (the eggy flavour dissipates as the baked goods cool)
• Absorbs a large quantity of liquid, so don’t give in to the temptation to thin out the batter with more liquid, use more oil or coconut milk to thin out
• Baking time is about half in comparison to wheat flour

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