Gluten-Free Flours

Gluten-Free Sourdough Bread

Gluten-Free Sourdough Bread

I’m one of those doctors you go to see who runs all the typical blood tests, but then evaluates them for nutritional deficiencies instead of pharmaceutical ones. My typical patient is a middle aged woman who has seen at least eight other doctors and has been told her problems are all in her head.

They aren’t in her head, they are in her gastrointestinal tract!  So I help these patients get back to the diet we all were eating a millennia ago: Whole grains, minimally processed, lots of vegetables, minimal sweeteners and only unrefined ones when they are used.

When Andrew first threw out the challenge of eating unprocessed, I had to ask: What process? What about things we bake, freeze, pickle, or dry ourselves? Are those off limits in this unprocessed month of harvest abundance?

I was getting a bit panicked. You see, my family of four are all gluten-intolerant, and we already follow a “clean” and home-prepared diet.

(For a great overview of what leaves your life when you go gluten-free, check out Heidi’s wonderful synopsis of living gluten-free from Day 9).

My family has been gluten-free since November of 2005.  But take away my lifeline of home baking and freezing and I would flounder!  I routinely create gluten-free versions of normally-gluten-full baked goods simply because otherwise we wouldn’t have any in our lives. We have already weathered the conversions of holiday meals like popovers for Christmas, gluten-free, casein free birthday party cupcakes at school and girl scout events with grace and a sense of humor.

There is also nothing like fresh bread to make both the hearth and the heart grow warmer.

So check out my chart of gluten free flours (click through for the full story) and use the ones with the greatest amounts of fiber, proteins, and complex carbohydrates to make things like this gluten free sourdough bread.

Color Qualities Fiber Fat Protein Carb.
(per 1/4 cup)
Millet yellow soft crumb 0g 1g 3g 22g
Sweet Rice Flour white structure, sticky 1g 0.6g 2g 24g
Sorghum Flour pale brown with tiny flecks of dark brown tender, structure 3g 1.1g 4g 25g
Potato Starch white glide, slippery 0g 0g 0g 40g
Corn Flour yellow strength, depth 3.9g 1.1g 2g 22.5g
Amaranth Flour brown strength 3g 2g 4g 20g
Quinoa Flour pale brown strength, pronounced flavor 0g 1.7g 4g 21g
Brown Rice Flour pale brown crunch unless finely ground, mild flavor 1.8g 1.1g 2.9g 30.2g
Tapioca Flour white soft, crisp 0g 0g 0g 26g
Teff Flour dark or ivory tender 6g 1.1g 5g 32g
Buckwheat Flour Dark tender 3g 0.9g 3.8g 21.2g
Garfava Flour yellow beige beany 6g 1.7g 6g 18g
White Bean Flour white/ivory mild flavor, tender crumb 8g 0g 7g 20g
White Rice Flour white mild flavor, crunch unless finely ground 0.9g 0.6g 2.4g 31.7g
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