Gluten-Free Baking

by F. Watson, M. Stone and M. Bunning1(Revised 4/09)

Quick Facts...

Baking without gluten can be challenging because gluten contributes important properties to baked goods. A wide variety of gluten-free flours, starches and baking aids can be used to produce high quality baked products. Using combinations of various gluten-free products can enhance nutritional content. Gluten-free baking is a trial-and-error process.

Demand for gluten-free foods is growing as more people are diagnosed with celiac disease and other types of gluten sensitivity. A life-long, gluten-free lifestyle is the only remedy to celiac disease in which gluten proteins inflame and damage the small intestine. Fortunately, this need has been recognized by the food industry and a wide variety of gluten-free items are commonly available in grocery stores and online.

What is Gluten?
Gluten is most often associated with wheat and wheat flour but can also found in barley, rye, and triticale a wheat hybrid. Gluten proteins in wheat flours make dough elastic and stretchy, and trap gas within baked goods, providing a light, airy structure. Spelt is closely related to wheat and is not suitable for use in gluten-free products. Additionally, gluten can be found in products made with these grains like salad dressing, sauces and even toothpaste. The Food and Drug Administration (FDA) requires all foods containing major allergens to be labeled. They also are working to establish gluten-free labeling standards for foods that contain no gluten or gluten at such a low level they have not been shown to produce a reaction. The proposed limit for glutenfree designation is 20 parts per million. The best advice is to read the label carefully and contact the manufacturer if you are unsure about the gluten status of a food product. Keep in mind, however, that other gluten-containing grains, like barley and rye, are not required to be labeled, so wheat-free is not the same as gluten-free.

Baking without Gluten

Baking without gluten (as found primarily in wheat flour) can be challenging because gluten contributes important properties to various types of baked products like cookies, cakes, pastries and breads. Gluten development is not as important for cookies as it is for cakes, so

gluten-free flours can be substituted with similar results. Cakes and other types of batterbased products, like pancakes, need gluten for its gas-retaining ability that produces a light and airy interior structure and a tender crumb. In addition to replacing the wheat flour with gluten-free flour, other additives can hold gas. These products include xanthan gum and guar gum that can be found in the baking or natural food section of the grocery store. Bread is perhaps the most challenging gluten-free baked product to make because gluten provides structure, creates a tender crumb, and retains gas. With experimentation and practice, a combination of gluten-free flours and gums can be used to create a loaf with good volume, softness and texture. Although it is not a baked product, pasta is usually made from hard wheat flour. The gluten component not only gives structure to the noodles but also keeps the starch in the flour from leaching into the cooking water or becoming too sticky. These properties can be approximated with the use of gluten-free flours in combination with eggs and xanthan gum.

Replacement Products
A wide variety of gluten-free flours, starches and baking aids can be used in combination to produce high-quality baked goods and pasta. Recipes calling for 2 cups of flour or less are more easily adapted, especially those that use cake flour because they contain lower levels of gluten. Many of the alternative grains and pseudo-cereals commonly found in the marketplace are listed in Table 1. Pseudo-cereals are false cereals that are not derived from grasses (as are true cereals), but come from other plants that have seeds that can be used in the same manner as cereal-based grains. Table 1 summarizes the profile and qualities of these grains and pseudo-cereals. White rice flour and starches usually can be stored in the pantry but because of higher fat and protein content, purchase whole grain flours and meals in smaller quantities and store in the refrigerator or freezer. Because of the relatively short shelf-life, you may want to take a small taste of the flour before blending to determine if a rancid taste has developed. Several of these flours, such as almond, can be made at home with a coffee grinder.

Flour Blends
Baking books and online resources frequently offer gluten-free flour blend formulations for use in making cookies, cakes, quick breads and yeast breads. The formula might include three or four different types of flours and starches and make 2 to 12 cups of blended flour. Flours with stronger flavors typically make up no more than 25 percent to 30 percent of the total blend and are balanced by neutral flours and starches. Stronger tasting flours (such as bean flours) generally are used in small quantities in recipes that feature delicate flavors. A higher percentage of these flours can be used in baked goods that include nuts, chocolate, or a high level of spice. Flour blends for quick breads often contain 1/2 teaspoon xanthan gum per cup of flour while yeast breads contain 3/4 teaspoon per cup of flour blend.

Gums and Binders

The most common binder in gluten-free baking are eggs. Eggs can replace many of the functions that gluten provides, such as binding, enhancing texture and helping set the structure of the final product. Besides eggs, which are protein-based, two starch-based products often

used to bind and thicken glutenfree baked products are guar gum and xanthan gum. These products are largely interchangeable and are used in small amounts (1/2 to 1 teaspoon per cup of flour) to add volume and texture to baked goods. Both are also commonly carried in large grocery chains, either in the baking aisle or natural foods section of the store.

Table 1: Profiles of Alternative Grains and Pseudo-cereals.

Gluten-free Flours & Starches Type Characteristics Pseudo-cereal native to South America Higher in protein, fiber and iron than most grains Amaranth Provides structure and binding capability Pleasant, peppery flavor Best used in combination with other gluten-free flours Arrowroot Used as thickener and in baking similarly to cornstarch Legume flours include fava beans, garbanzo beans, soybeans Good source of protein and fiber Bean/Legume Best used in combination with other gluten-free flours to balance taste and texture Bean flours complement sorghum flour Nutritious grain rich in B-vitamins, magnesium, dietary fiber and antioxidants Buckwheat Strong, somewhat bitter flavor Best used in pancakes or yeast breads in combination with neutral gluten-free flours Like flax, ground chia seeds can add nutritional value to baked Chia (Salba) goods Neutral in flavor Corn flour Used in breads, waffles, and tortillas Corn meal Used in spoon breads and baking powder-leavened breads Corn startch Works well in combination with tapioca starch Ground flax seeds increase nutritional value High in soluble fiber which allows gel formation; retains moisture Flax and gives spongy texture to baked goods Nutty, bold flavor Adds color to baked goods Powdery consistency, color similar to cornmeal Millet Delicate, sweet flavor Suitable for use in flatbreads and muffins Montina (Indian rice Milled from a grass native to Montana grass) High in fiber and protein Nut flours include almond, pecan, walnut, hazelnut, filbert, and chestnut Nut Contribute flavor and nutrition to baked products Best used in combination with other gluten-free flours to balance taste and texture

Quinoa

Potato flour Potato starch

Rice, Rice bran

Sorghum (milo)

Teff

Tapioca

Pseudocereal native to South America Good source of protein, folate, copper and iron Mild, slightly nutty flavor Suitable for cookies, cakes and breads Neutral flavor Blends well with stronger flavored flours Provides a light consistency to baked products Helps retain moisture, combines well with eggs Bland flavor, low in fiber and nutrients Comes in brown, white and sweet varieties Best used when combined with other gluten-free flours and binders or gums Neutral flavor Sweet rice flour is used in pie crusts and as a thickener milo) Tropical cereal grass native to Africa Sweet, nutty flavor Best when used with other neutral gluten-free flours and gums Small cereal grain native to Africa Taste similar to hazelnuts Very high in nutrients Ability to gel makes it a good thickener Starchy, sweet flavor Adds chewy texture to breads Used in blends to improve color and crispiness of crusts

High Altitude Gluten-free Baking

Baking at high altitude (greater than 3000 feet above sea level) can be challenging when using traditional wheat flour recipes. Liquids evaporate faster and gases in cakes and breads expand quicker, requiring adjustments to ensure a good final product. When wheat flour is replaced with gluten-free flour(s) these same challenges remain, although there are no set guidelines on how to successfully compensate for the altitude change. The home cook is advised to experiment with recipes, first making any necessary adjustments for the altitude change and then altering the recipe further as needed to adjust for the properties of the gluten-free flours. For assistance with high altitude baking, see the Colorado State University Extension brochure, High Altitude Food Preparation Guide, available at http://www.ext.colostate.edu.

Baking Tips
Gluten-free baking can be a trial-and-error process. Here are some tips that can help achieve successful results. To Increase Nutrition

Use a variety of gluten-free flours in combination to maximize nutrition (Table 1). Use whole grain or enriched, gluten-free flours (vitamins and minerals have been added).

Substitute up to 1/4 cup ground flaxseeds plus 1/4 cup water for 1/4 cup flour in a recipe (flax will absorb more moisture).

To Increase Moisture

Add gelatin, extra egg or oil to the recipe. Honey or rice malt syrup can help retain moisture. Brown sugar often works better than white. Dough enhancers improve tenderness and staling resistance.

To Enhance Flavor

Add chocolate chips, nuts, or dried fruits. Double the amount of spices.

To Enhance Structure

Use a combination of gluten-free flours and mix together thoroughly before adding to other ingredients. Add dry milk solids or cottage cheese into recipe. Use evaporated milk in place of regular milk. To reduce grainy texture, mix rice flour or corn meal with liquid. Bring to a boil and cool before adding to recipe. Add extra egg or egg white if product is too crumbly. Do not over beat; kneading time is shorter since there is no gluten to develop. When using a bread machine, use only one kneading cycle.

Leavening

Starch flours need more leavening than wheat flours. Rule-of-thumb: start with 2 teaspoons baking powder per cup of gluten-free flour and adjust downward as need for altitude. If baking soda and buttermilk are used to leaven, add 1 1/8 tsp. cream of tartar for each 1/2 teaspoon baking soda used to neutralize acid. For better rise, dissolve leavening in liquid before adding to other ingredients or add a little extra baking powder.

Texture/Lightness

Sift flours and starches prior to measuring. Combine and sift again (together) after measuring to improve the texture of the product. Hold gluten-free dough at least 1/2 hour (up to overnight) in the refrigerator to soften and improve the final texture of the product. In products made with rice flour or corn meal, mix with the liquid called for in the recipe. Bring to a boil and cool before adding to recipe to help reduce grainy texture.

Baking Pans and Utensils

Bake in smaller-than-usual portions at a lower temperature for a longer time (small loaf pans instead of standard size; use mini-muffins or English muffin tins instead of large muffin tins). Use dull or dark pans for better browning. Keep a separate sifter to use with gluten-free flours to prevent crosscontact with gluten.

Freshness

Gluten-free baked goods can lose moisture and quality quickly. Wrap them tightly and store in the refrigerator or freezer in an airtight container to prevent dryness and staling. Refrigerate all flours for freshness and quality but bring to room temperature before measuring.

Additional Resource
For information on baking gluten-free products or following a gluten-free diet, see CSU Extension bulletin 530A, Wheat, Gluten, Egg and Milk-Free Recipes and Fact sheet 9.375, Gluten-free diet guide for People with Celiac Disease, J. Li.

How to Use Bean Flours

July 9, 2008 By Mary Frances I broach this topic knowing three things: 1. Most Americans would shudder at the idea of eating beans on a regular basis and thus, do not know how to cook beans. 2. Beans have a bad reputation and are oft involved in third-grade humor. 3. Beans can taste really good and are really good for us. In my mind, the third fact outweighs the first two so I will proceed. If youd like to learn more about different gluten free flours and which gluten free flour mix is best for you, make sure to read my ebook, The Gluten Free Survival Guide. Several chapters are devoted to gluten free cooking, and youll get all of your questions answered there. Three Ways to Use Bean Flours: Just a guess, but I bet theres not much demand for bean flours outside of the gluten free community. Unfortunately, that also means that there is not a tremendous amount of information on the internet about how to use bean flours. Ive spent a few hours wandering the web and have compiled this information for your reference and mine. I havent tested all of these ideas; this is just a jumping off point. A place to start experimenting. If youve been

cooking and baking with bean flours, please feel free to share your knowledge in the comments!

Baking: Use up to 25% bean flour in you gluten free flour mix to add protein, fiber, and iron. I just checked some of the flours that I have in the refrigerator and for each 1/4 c. serving garbanzo/fava flour has 3.5 g more protein and 4 g. more fiber than sorghum flour. The garbanzo/fava flour also provides 10% of the RDA for iron, while the sorghum flour provides 0%. Thickener: Use bean flour to thicken or cream soups and stews. This is a great way to reduce the fat content of creamy soups. White bean flour has a neutral taste and a creamy flavor that could replace some of the heavy cream in vegetable soups. You can also use bean flour to make white sauce, as long as you use a mild-flavored flour. Dip or Filling: Reconstitute the bean flours to make creamy dips and fillings for other recipes. I have used a white bean puree for a dairy-free lasagna filling, and Ive seen many recipes around the blogosphere for black bean dip and bean purees that look divine.

Some Suggested Uses: To get you started, here are a few thoughts on how you might use some of these bean flours

Black Bean Flour: Use as part of your baking mix for chocolate cakes and brownies; try adding a small amount to bread recipes to get that dark whole-wheat look; the Bobs Red Mill site has recipes for a black bean dip and black bean tortillas Fava Four: I havent been able to find any recipes that use fava flour by itself, but it is commonly used in gluten free flour mixes along with other bean and grain flours. Garbanzo Flour:Garbanzo beans are also known as besan, gram, chana, and chickpeas. Garbanzo flour is frequently used in Indian and Southern European cuisines and does not have to be combined with other flours (although it can). Try a French socca, and Indian Besan Puda, or a Sicilian panelle. Garfava Flour: A mixture of garbanzo and fava flour, garfava flour frequently appears in gluten free baking mixes. I often substitute it for the soy flour in my all-purpose mix. (The light bean flour in the Bette Hagman cookbooks is garfava flour) Green Pea Flour: Add reconstituted grean pea flour to guacamole to lower the fat content and add extra nutriens; use as part of your baking mix for chocolate cakes and brownies; use to thicken soups and stews. Soy Flour: Soy flour is one of my favorite flours for baking mainly because it is so inexpensive. White Bean Flour: The mild-flavor of white beans makes this flour ideal for sauces and gravies. It can also be used to thicken soups. Add herbs and spices to reconstituted white bean flour for a flavorful white bean puree.

Beans Are Good For You:

Beans are a great source of dietary fiber, protein, iron, and many other essential nutrients. Since our family eats a vegetarian and gluten free diet, I use bean flours in my all purpose flour mix to add an additional source of iron to our diet. However, not every bean provides the same mix of nutrients. If you have particular dietary concerns, check out the nutritional information below to see which bean flour best meets your needs. (The serving size for this data is 1/4 cup.)

Black Bean Flour: 120 calories, 0 g fat, 22 g carbohydrates, 5 g dietary fiber, 1 g sugar, 8 g protein Fava Four: 110 calories, 0.5 g fat, 19 g carbohydrates, 8 g dietary fiber, 1 g sugar, 9 g protein Garbanzo Flour :110 calories, 2 g fat, 5 g sodium, 18 g carbohydrates, 5 g dietary fiber, 3 g sugar, 6 g protein Garfava Flour: 110 calories, 1.5 g fat, 5 g sodium, 18 g carbohydrates, 6 g dietary fiber, 3 g sugar, 6 g protein Green Pea Flour: 50 calories, 0 g fat, 2 g sodium, 9 g carbohydrates, 4 g dietary fiber, 1 g sugar, 4 g protein Soy Flour: 120calories, 6 g fat, 1 g saturated fat, 0g sodium, 8 g carbohydrates, 3 g dietary fiber, 2 g sugar, 10 g protein White Bean Flour: 110 calories, 0 g fat, 20 g carbohydrates, 8 g dietary fiber, 2 g sugar, 7 g protein