Summer 1999
Substitutes for Wheat in Baking
By Robin Russell using Internet for research
As you continue to browse this web site, you will find recipes containing many different flours in the wheat-free section, some of which may be unfamiliar to you. The following charts will provide you with some basic information about various non-wheat flours you may come across in our recipes. Many people on wheat or gluten free diets use rice flour as a staple in place of wheat flour. Learning about these other grains/plants will help you incorporate other types of flours into your baking which will add a greater variety of flavours, textures and nutrients to your diet. Check with your medical advisor before introducing any new grains into your diet, particularly if you have severe allergies. Those who can eat wheat without a problem can also experiment with these flours.
If you are new to using non-wheat flours do not attempt to simply substite any of the following flours for wheat in your own recipes (except spelt). Start with recipes designed for these grains until you get a feel for how they work in a recipe.
Scroll down to view all the charts, or click on a specific flour in the menu below.
Amaranth | Barley | Brown Rice | Buckwheat | Corn Garbanzo/Chick Pea | Hemp | Kamut | Millet | Oats
Oat Bran | Quinoa | Rye | Soy | Spelt | Teff
Amaranth
Origins |
South/Central Americas; Mexican Aztecs,
15th cen |
Flavour |
robust; nut-like |
Gluten Content |
gluten-free, contains glycogen |
Nutrients |
high protein, (12-17%); "complete" protein; contains lysine, calcium, iron , potassium, phosphorus, magnesium, vitamin C, beta carotene |
Baking tips/info |
- best used as complementary flour rather than primary flour
- will add flavour when added to rice flour
- great for muffins, baking powder breads, pancakes, waffles & cookies
Texture: smooth crisp crust; fine crumb
- not recommended for yeast breads |
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Barley
Origins |
various ancient civilizations |
Flavour |
sweet; nutty |
Gluten Content |
contains gluten |
Nutrients |
high protein; contains niacin, folic acid, thiamin, calcium, phosphorus magnesium |
Baking tips/info |
- must be combined with high gluten flours or baked goods will turn out too moist
- enhances yeast cell growth and adds a sweet flavour to baked goods |
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Brown Rice
Origins |
Asia |
Flavour |
mild |
Gluten Content |
gluten-free |
Nutrients |
B vitamins, vitamin E |
Baking tips/info |
- pie & pizza crusts; batter breads, crackers, cookies, cakes, pancakes, waffles
- yeast breads made from 100% brown rice flour (ie.: totally gluten free) require xanthan gum (a vegetable gum) to help bread rise |
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Buckwheat
Origins |
Russia |
Flavour |
robust; slightly sweet |
Gluten Content |
gluten-free; (wheat-free in spite of name) |
Nutrients |
bioflavanoid rutin, protein, folic acid, vitamin B6, calcium, iron |
Baking tips/info |
- can be used in combination with blander flours
- use in pancakes, waffles, blintzes, pastas
- not recommended for gravies or sauces
Texture: moist, fine crumb |
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Corn: flour & cornmeal
Origins |
North and Central Americas; Mexico |
Flavour |
slightly sweet |
Gluten Content |
low gluten to gluten-free |
Nutrients |
protein, lysine, vitamin A, folic acid, potassium, calcium, phosphorus, maganese
- blue corn has 21% more protein; 2 X potassium, maganese; 50% more iron than yellow corn |
Baking tips/info |
- eggs and chemical leaveners required when baking with the flour due to low gluten
Atole: finely ground flour from roasted blue corn
- used for puddings, tortillas & other flat breads and as a thickening agent
Cormeal: great in pancakes, muffins, corn bread, polenta, tortillas, and as a thickening agent |
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Garbanzo / Chick Pea
Origins |
Mediterranean; Middle East; Central Asia |
Flavour |
sweet; rich |
Gluten Content |
gluten-free |
Nutrients |
high in protein, calcium and potassium
also contains: iron, vitamin C and vitamin A |
Baking tips/info |
- when substituting, use 2 tbsp. per cup of wheat flour
- use in crépes, dosas (East Indian flat breads) |
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Hemp
Origins |
Originated in the Mediterranean, Middle East and Central Asia; has been used all over the world for thousands of years |
Flavour |
nut-like |
Gluten Content |
gluten-free |
Nutrients |
- excellent source of essential fatty acids: Omega 6 (58%); Omega 3 (20%); Super Omega 6 GLA (1.6%)
- high quality protein (24%); "complete" protein |
Baking tips/info |
- hemp flour needs to be combined with other flours due to the high oil content of hemp seed |
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Kamut (unhybridized strain of wheat)
Origins |
ancient Egypt; now grown in Montana, USA |
Flavour |
rich, buttery flavour |
Gluten Content |
high gluten - therefore not recommended for those following a gluten free diet; however, those on a wheat free diet may tolerate Kamut as it digests easier than common wheat |
Nutrients |
40% more protein & 65% more amino acids than common wheat
contains: pantothenic acid, calcium, magnesium, phosphorus, potassium, zinc |
Baking tips/info |
- good substitute for wheat in baking, though final product will be heavier and denser. |
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Millet
Origins |
Asia; Africa |
Flavour |
mild |
Gluten Content |
gluten-free |
Nutrients |
protein, calcium, iron, magnesium, potassium, phosphorus |
Baking tips/info |
- used in puddings, breads, cakes and cookies
- for a stronger flavour use in combination with other flours |
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Oats
Flavour |
slightly sweet |
Gluten Content |
low gluten |
Nutrients |
up to 15% protein, calcium, iron, potassium, vitamin A, thiamin, pantothenic acid |
Baking tips/info |
- can be added to cookies, pie crusts, and muffins and breads
- oats contain a natural antioxidant that helps baked goods maintain freshness |
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Oat Bran
Flavour |
sweet |
Gluten Content |
low gluten |
Nutrients |
- good source of soluble fiber |
Baking tips/info |
- can be added to many baked goods to increase fiber content |
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Quinoa (keen-wa)
Origins |
South America |
Flavour |
delicate; nutty |
Gluten Content |
gluten-free, but contains glycogen |
Nutritional Content |
high in protein, is a "complete" protein; also contain calcium, iron, phosphorus, vitamin E and lysine |
Baking tips/info |
- may be used as sole flour in pancakes, crépes, muffins, crackers and cookies
- produces a cake-like crumb
- blend 50-50 with another flour when making cakes
- combine with a gluten flour for bread baking
- grains must be thoroughly rubbed and rinsed under water to remove a sticky bitter-tasting coating called saponin
- saponin is a natural bird and insect repellant and may irritate digestion or allergies in people |
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Rye
Origins |
northern Europe |
Flavour |
strong, heavy |
Gluten Content |
low gluten |
Nutrients |
12% protein; calcium, magnesium, lysine, potassium |
Baking tips/info |
- tastes best when combined with flour that has a milder, sweeter flavour
- used in breads such as pumpernickel and black breads; pancakes
- produces a moist, dense crumb |
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Soy
Origins |
China |
Flavour |
mild |
Gluten Content |
gluten-free |
Nutritional Content |
high in protein, contains calcium, magnesium |
Baking tips/info |
- add soy flour to batters and breadings for fried foods to help inhibit fat absorption
- use up to 25% in combination with other flours in cakes, and even less in breads, otherwise they will rise too fast |
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Spelt
Origins |
southern Europe |
Flavour |
rich, sweet |
Gluten Content |
moderate gluten content |
Nutritional Content |
protein; B vitamins, iron, potassium |
Baking tips/info |
- good substitute for wheat in most recipes (use 25% less liquid when substituting for wheat)
- gluten is sensitive- do not over knead |
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Teff
Origins |
Ethiopia |
Flavour |
sweet; malty |
Gluten Content |
gluten-free |
Nutritional Content |
high in protein, calcium and iron |
Baking tips/info |
- great for quick breads, pancakes and waffles
- for yeast breads: use 5 parts wheat flour (or other high gluten flour) to 1 part teff flour
- substitute up to 20% in recipes |
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Copyright © 1999-2010 Robin L. Russell
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