1. Amaranth flour
has a unique and earthy flavor and is high in fiber and protein. It is neither
a grain or a grass but is actually a plant that is related to spinach and Swiss
chard. The plant produces flowers that have a large number of seeds, which are
ground into amaranth flour. It is rich in the amino acid lysine, which is often
used to treat cold sores. Additionally, it is an excellent source of iron,
calcium, and vitamin E.
2. Arrowroot is a starch
or flour made from the ground roots of the plant Maranta arundinacea. It is easily-digested, light and
delicate, and highly nutritious. Arrowroot starch or flour contains calcium and
trace minerals. According to Bob’s Red Mills website,
when Europeans first encountered the Arawak natives they informed them that the
food was called “aru aru” which means “meal of meals” representing the value
the natives placed on the ground root. Because the flour is so light, it adds a
lightness to gluten-free baked goods and pastries.
3. Brown rice is
frequently eaten as part of a gluten-free diet but it is also available ground
to use in gluten-free baking. It is higher in fiber and vitamin E than white
rice. Brown rice and brown rice flour are high in minerals such as magnesium,
manganese, and selenium. The flour has the denser quality of a whole-grain
flour, making it good used for whole grain bread baking. It is usually paired
with lighter gluten-free flours such as arrowroot or tapioca for lighter baked
goods.
4. Buckwheat‘s name is a bit
misleading. It is not related to wheat at all and is gluten-free. A relative of
rhubarb and is high in tryptophan, which converts into the sound-sleep hormnone
melatonin in the body. It is also high in copper, magnesium, manganese, and of
course, fiber.
5. Millet flour is a
lesser-used gluten-free flour, but I think it should be used more frequently
since it is high in fiber, delicious-tasting, and packed with nutrients like
magnesium, tryptophan, manganese, and phosphorus. The latter mineral aids the
body in energy-production. Millet flour is derived from the seeds of a grass
that is closely-related to sorghum. When used in baking it tends to impart a
light quality.
6. Oats are
gluten-free but are frequently contaminated with wheat while growing or being
processed. So it is important to select certified gluten-free varieties,
particularly if you have a severe intolerance or allergy to gluten. Bob’s Red
Mills, Cream Hill Estates, GF Harvest, and Avena Food offer uncontaminated,
gluten-free oats. Oat flour has a natural sweet taste and imparts a delicious
flavour and a light texture to breads and other baked goods. Oats are high in
B-vitamins, iron, calcium, fiber, and vitamin E.
7. Quinoa (pronounced
keen-Wah) is an ancient grain (technically a seed) that was originally used by
the Incas who revered it as sacred. Considering that the seed is a complete
protein, it is easy to see why it was held in reverence by these people who
would have depended on it to avoid serious nutritional deficiencies. As a
flour, quinoa flour is one of the most nutritious due to the high protein
content as well as zinc, iron, B vitamins, calcium, phosphorus, potassium,
magnesium, and manganese content.
Of course, there are many other ground nuts,
beans, seeds, and roots that are used in gluten-free baking, such as almond
flour, chickpea flour, and white bean flour. For more information, check out “The Complete Guide to Gluten-Free Flours.”
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