Some of the most delicious foods that I have made have been with gluten-free grain-free flours. They are very diverse and can be used in all types of dishes, from savory to sweet. Here are some staple ones that you should have in your home for all your baking and cooking needs. You can always find a favorite that you like best, these are some of my favorites that I use on a daily basis either making pancakes, waffles, tortillas, or as thickeners in sauces or soups.
#1 Cauliflower Flour
Cauliflower contains tons of nutrients while being low on calories and high in nutrients. It is also very versatile, it is best known for pizza crusts but the now the possibilities are endless. There are brands with only cauliflower as the main ingredient and there are brands that come mixes with tons of possibilities, they can replace any all-purpose flour while staying gluten-free and delicious. The mixes usually are blended with rice flour to make the flour better for baking. You can buy the pre-mixed or make your mix depending on your preference or need.
If you need ideas Delish has 11 Best Vegan Cauliflower Recipes that are really delicious
Cassava flour is a neutral flavored flour with a fine texture. This flour is made from a tuberous root, which are similar to yams or sweet potatoes. Important nutrients such as vitamins, protein, fiber, calcium are found in this flour. When substituting with wheat flour it can be substituted with same ratio. I personally love mixing it with corn flour and making handmade tortillas, it makes them easier to manipulate and provides a good flavor. It also works great in desserts due to its neutral flavor and is a bit sticky making it a great binder.
Check out these vegetarian and vegan cassava flour recipes: Link to Moon and Spoon and Yum
You can find Cassava Flour here: Amazon
If you like nutty and sweet flour that will benefit your health along the way, this is your best option. It is naturally dense and has a stickier texture than all-purpose flour and is great for binding. It is also a great thickener in sauces and soups as well as breading. Chickpea flour has fewer calories, and carbohydrates along with more protein than whole wheat flour. Working with this flour is great it is not grainy or have an overpowering flavor. The taste is mild and in my experience it improves rather than hinders the recipes.
If you are not sure how to use it The Hidden Veggies provides us with 45 Chickpea flour recipes.
You can find this product here: Amazon
#4 Potato Flour
Although potato flour is often referenced to as potato starch it is differentiated by the starch being a flavorless starch while potato flour including fiber, protein, and flavor. The first time I crossed paths with potato flour it was through an store shelf burger buns. If you have ever tried them, you will know there is a slight potato flavor but it is not overwhelming and to many it is even preferable. This is the best for bread and biscuits for best results it might need to be mixed with other flours such as tapioca or cassava, or if you prefer rice flour. Potato flour does not clump-up easily therefore it is also good for thickening, it has a potato flavor that creates a good addition to gravies.
The Unconventional Baker has a great recipe for Vegan Irish Potato Bread
You can find this flour here: Amazon
Tapioca flour has a thick, chewy texture that is great for thickeners. This flour is also amazing in making wraps, crepes, flatbreads, dumplings and pudding. It is also the main ingredient for making homemade Boba tea (bubble tea). I primarily use this for desserts, mostly due to its texture it is great for puddings, and fillings. It can be tricky to handle if you trying things such as dumplings or making but things that are worthwhile usually are. It is the starch that is extracted from the cassava root, that is easy to digest, the only downfall is that it does not have many nutrients.
33 really yummy tapioca flour recipes by Moon and Spoon and Yum
You can find Tapioca Flour here: Amazon
You don’t need to buy all of these or different ones for different dishes. These are just the ones I prefer to use in my kitchen, it is only a matter of finding the flours that suit your palette. Do you like nutty flavors, or do you prefer flours that are sticky and dense or do you prefer your flour to have a neutral flavor and let you do the flavoring.
Best place to purchase- AMAZON
Ribeiro, T. D. C., Abreu, J. P., Freitas, M. C. J., Pumar, M., & Teodoro, A. J. (2015). Substitution of wheat flour with cauliflower flour in bakery products: effects on chemical, physical, antioxidant properties and sensory analyses. International food research journal, 22(2), 532.
Elliott, Brianna RD (2017) Healthline, The Top 8 Health Benefits of Cauliflower https://www.healthline.com/nutrition/benefits-of-cauliflower
Pérez, E. E., Mahfoud, A., Domínguez, C. L., & Guzmán, R. (2013). Roots, Tubers, Grains and Bananas; Flours and Starches. Utilization in the Development of Foods for Conventional, Celiac and Phenylketonuric Consumers. J Food Process Technol, 4(211), 2.
Goñi, I., & Valentı́n-Gamazo, C. (2003). Chickpea flour ingredient slows glycemic response to pasta in healthy volunteers. Food Chemistry, 81(4), 511-515