by F. Watson, M. Stoneand M. Bunning*(11/17)
Quick Facts…
- Baking without glutencan be challenging because gluten contributes important properties to bakedgoods.
- A wide variety ofgluten-free flours, starches and baking aids can be used to produce highquality baked products.
- Using combinations ofvarious gluten-free products can enhance nutritional content.
- Gluten-free baking canbe a trial-and-error process.
What is Gluten?
Gluten is a protein most often associated with wheat and wheat flour but can also be found in barley, rye, and other types of wheat, including triticale, spelt, einkorn, farina, kamut, farro, durum, bulgar, and semolina. Gluten proteins in wheat flours make dough elastic and stretchy, and trap gas within baked goods, providing a light, airy structure. Additionally, gluten can be found in products made with these grains like salad dressing, sauces and even cosmetics.
The Food and Drug Administration (FDA) requires that all foods containing the eight major food allergens be clearly labeled on the packaging. This labeling law includes wheat but not gluten. Therefore, other gluten-containing grains, like barley and rye, are not required to be labeled. A package stating “wheat-free” is not the same as “gluten-free.” The FDA has also standardized the voluntary use of the labeling terms “gluten-free,” “free of gluten,” “no gluten,” and “without gluten” as containing less than 20 parts per million (ppm) of gluten. Unlike allergen labeling, producers do not need to label for gluten-free, yet producers can choose to use the term for consumer ease of label reading. As product ingredients may change, 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.
Baking without Gluten
Baking without gluten(as found primarily in wheat-based flours) can be challenging because glutencontributes important properties to various types of baked products likecookies, cakes, pastries and breads.
- Cookies:Gluten development is not as important forcookies as it is for cakes, so gluten-free flours can be substituted withsimilar results.
- Cakes,pancakes, quick breads, other batter-based products:Batter-based products need gluten for itsgas-retaining ability that produces a well-developed interior structure and atender crumb. Replacing wheat flour with a combination of gluten-free floursand gums can help retain gas to
develop structure. - Bread:Bread is perhaps the most challenginggluten-free baked product to make because gluten provides structure, creates atender crumb, and retains gas. With experimentation and practice, a combinationof gluten-free flours and gums can be used to create a loaf with good volume,softness and texture.
- Pasta:Although it is not a baked product, pasta isusually made from hard wheat flour. The gluten component not only givesstructure
to the noodles, but also keeps the starch in the flour from leaching into thecooking water or becoming too sticky. When making pasta or similar products,these properties can be approximated with the use of gluten-free flours incombination with eggs and xanthan gum.
Gluten Replacement Products
The most common binder in gluten-free baking is 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.
A wide variety ofgluten-free flours, starches and baking aids can be used in combination toproduce high-quality baked goods and pasta. Recipes calling for 2 cups of flouror less are more easily adapted, especially those that use cake flour becauseit contains less gluten. Many of the alternative grains and pseudo-cerealscommonly found in the marketplace are listed in Table 1. Pseudo-cereals are “falsecereals” that are not derived from grasses (as are true cereals), but come fromother plants that have seeds that can be used in the same manner ascereal-based grains. Several of these flours, including almond, can be made athome with a coffee grinder.
White rice flour andstarches usually can be stored in the pantry, but because of higher fat andprotein content, purchase whole grain flours and meals in smaller quantitiesand store in the refrigerator or freezer. Due to the relatively short shelf-life,you should check for any off or disagreeable odors before using to determine ifthe flour has become rancid.
Regardless ofgluten-free status, consumers should not eat raw products, including batter ordough, made with flour. Flour is usually a raw agricultural product withincreased risk of harboring bacteria that can be killed by cooking. Follow safehandling procedures after contact with raw products or flour: wash hands, worksurfaces, and utensils thoroughly after contact.
Flour Blends
Gluten-free floursrarely replace well cup for cup of wheat-based flours. A blend of gluten-freeflours is recommended to replicate the protein, fiber, and starch components aswell as flavor and texture of the particular wheat flour being replaced. Bakingbooks and online resources frequently offer gluten-free flour blendformulations for use in making cookies, cakes, quick breads and yeast breads.The formula might include three or four different types of flours and starchesand make 2 to 12 cups of blended flour. Flours with stronger flavors typicallymake up no more than 25 to 30 percent of the total blend and are balanced byneutral flours and starches. Stronger tasting flours (such as bean flours)generally are used in small quantities in recipes that feature delicateflavors. A higher percentage of these flours can be used in baked goods thatinclude nuts, chocolate, or a high level of spice. Flour blends for quickbreads often contain 1/2 teaspoon xanthan gum per cup of flour while yeastbreads contain 3/4 teaspoon per cup of flour blend.
Gums and Binders
The most common binderin gluten-free baking is eggs. Eggs can replace many of the functions thatgluten provides, such as binding, enhancing texture and helping set thestructure of the final product. Besides eggs, which are protein-based, twostarch-based products often used to bind and thicken gluten-free baked productsare guar gum and xanthan gum. These products are largely interchangeable andare used in small amounts (1/2 to 1 teaspoon per cup of flour) to add volumeand texture to baked goods. In addition, water absorptive properties infiber-rich seeds such as chia, flax, or psyllium can produce a gel to aid inbinding and structure development. Seeds can be used ground or whole, dependingon the desired product outcome. Gums and binders are commonly carried in largegrocery chains, either in the baking aisle or natural foods section of thestore.
Table 1: Profiles of Alternative Grains and Pseudo-cereals.
| Gluten-free Flours & Starches | |
| Type | Characteristics |
| Amaranth | Pseudo-cereal native to South America Higher in protein, fiber and iron than most grains 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 |
| Bean/Legume | Legume flours include fava beans, garbanzo beans, soybeans Good source of protein and fiber Best used in combination with other gluten-free flours to balance taste and texture Bean flours complement sorghum flour |
| Buckwheat | Nutritious grain rich in B-vitamins, magnesium, dietary fiber and antioxidants Strong, somewhat bitter flavor Best used in pancakes or yeast breads in combination with neutral gluten-free flours |
| Chia (Salba) | Like flax, ground chia seeds can add nutritional value to baked goods Neutral in flavor High in soluble fiber which allows gel formation |
| Coconut | Ground from coconut meat High in fiber, low in carbohydrates Extremely absorbent. Best used in small amounts, in combination with other flours, with additional liquids |
| Corn flour | Used in breads, waffles, and tortillas |
| Corn meal | Used in spoon breads and baking powder-leavened breads |
| Corn starch | Neutral in flavor Used as thickener and in baking for structure and tender texture |
| Flax | Ground flax seeds increase nutritional value High in soluble fiber which allows gel formation; retains moisture and gives spongy texture to baked goods Nutty, bold flavor Adds color to baked goods |
| Millet | Powdery consistency, color similar to cornmeal Delicate, sweet flavor Suitable for use in flatbreads and muffins |
| Montina (Indian rice grass) | Milled from a grass native to Montana High in fiber and protein |
| Nut | Nut flours include almond, pecan, walnut, hazelnut, filbert, and chestnut Contribute flavor and nutrition to baked products Best used in combination with other gluten-free flours to balance taste and texture |
| Quinoa | Pseudo-cereal native to South America Good source of protein, folate, copper and iron Mild, slightly nutty flavor Suitable for cookies, cakes and breads |
| Potato flour | Neutral flavor Blends well with stronger flavored flours |
| Potato starch | Provides a light consistency to baked products Helps retain moisture, combines well with eggs Bland flavor, low in fiber and nutrients |
| Rice, Rice bran | 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 |
| Sorghum (milo) | Tropical cereal grass native to Africa Sweet, nutty flavor Best when used with other neutral gluten-free flours and gums |
| Tapioca | Starchy, sweet flavor Adds chewy texture to breads Used in blends to improve color and crispiness of crusts |
| Teff | Small cereal grain native to Africa Taste similar to hazelnuts Very high in nutrients Ability to gel makes it a good thickener |
High Elevation Gluten-free Baking
Baking at higherelevation (greater than 3000 feet above sea level) can be challenging whenusing traditional wheat flour recipes. Liquids evaporate faster and gases incakes and breads expand quicker, requiring adjustments to ensure a good finalproduct. When wheat flour is replaced with gluten-free flour(s) these samechallenges remain, although there are no set guidelines on how to successfullycompensate for the elevation change. The home cook is advised to experimentwith recipes, first making any necessary adjustments for the elevation changeand then altering the recipe further as needed to adjust for the properties ofthe gluten-free flours. For assistance with high elevation baking, see theColoradoState University Extension brochure,HighAltitude Food PreparationGuide, available atextension.colostate.edu.
Baking Tips
Gluten-free baking canbe a trial-and-error process. Here are some tips that can help achievesuccessful 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. Enriched means that 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 eggor oil to the recipe.
- Honey or rice maltsyrup can help retain moisture.
- Brown sugar oftenworks better than white.
- Dough enhancers orvinegar improve tenderness and delay staling.
To Enhance Flavor
- Add chocolate chips,nuts, or dried fruits.
- Double the amount ofspices.
To Enhance Structure
- Use a combination ofgluten-free flours and mix together thoroughly before adding to otheringredients.
- Add dry milk solids orcottage cheese into recipe.
- Use evaporated milk inplace of regular milk.
- Add extra egg or eggwhite if product is too crumbly.
- Do not over beat;kneading time is shorter since there is no gluten to develop.
- When using a breadmachine, use only one kneading cycle.
Leavening
- Starch flours needmore leavening than wheat flours.
- Rule-of-thumb: startwith 2 teaspoons baking powder per cup of gluten-free flour and adjust downwardas need for elevation.
- If baking soda andbuttermilk are used to leaven, add 1 1/8 teaspoon cream of tartar for each 1/2teaspoon baking soda used to neutralize acid.
- For better rise,dissolve leavening in liquid before adding to other ingredients or add a littleextra baking powder.
Texture/Lightness
- SPrior to measuring,aerate flours and starches with a sifter that is used only for gluten-freeflours or using a wire whisk. Combine and sift again (together) after measuringto improve the texture of the product.
- Hold gluten-free doughat least 1/2 hour (up to overnight) in the refrigerator to soften and improvethe final texture of the product.
- In products made withrice flour or corn meal, mix with the liquid called for in the recipe. Bring toa boil and cool before adding to recipe to help reduce grainy texture.
Baking Pans and Utensils
- Bake insmaller-than-usual portions at a lower temperature for a longer time (smallloaf pans instead of standard size; use mini-muffins or English muffin tinsinstead of large muffin tins).
- Use dull or dark pansfor better browning.
- Keep a separate, ordedicated, sifter to use only with gluten-free flours, to prevent cross-contactwith gluten.
Freshness
- Gluten-free bakedgoods can lose moisture and quality quickly. Wrap them tightly and store in therefrigerator or freezer in an airtight container to prevent dryness andstaling.
- Store all gluten-freeflours and starches in airtight containers to reduce moisture absorption.
- Refrigerate or freezewhole grain, nut, and bean flours and flour blends for freshness and quality,but bring to room temperature before measuring.
References
Belton, P. and TaylorJ. 2002. Pseudocereals and Less Common Cereals. Springer-Verlag, New York.
Case, S. 2006.Gluten-Free Diet: A Comprehensive Resource Guide. Case Nutritional Consulting.Regina, Canada.
Fenster, C. 2007.Gluten-Free Quick and Easy. Penguin, East Rutherford, NJ.
Hagman, B. 2000. TheGluten-Free Gourmet Bakes Bread. Holt & Co., New York.
US Food and DrugAdministration. Gluten-Free Labeling of Foods,http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/Allergens/ucm362510.htm
Washburn, D. and Butt,H. 2003. 125 Best Gluten-Free Recipes. Robert Rose Inc., Toronto, Canada.
Wenniger, MA. 2005.The Best-Ever Wheat and Gluten-Free Baking Book. Fair Winds Press, Beverly, MA.
Additional Resource
For information following a gluten-free diet, see CSU Extension Fact sheet 9.375,Gluten-free diet guide for People with Celiac Disease, J. Li.
*Former Colorado State Universitygraduatestudent; professor; Colorado State University Extension foodsafety specialist and assistantprofessor; food science and humannutrition. 4/09. Revised 11/17.
Colorado StateUniversity, U.S. Department of Agriculture, and Colorado counties cooperating.CSU Extension programs are available to all without discrimination. Noendorsem*nt of products mentioned is intended nor is criticism implied ofproducts not mentioned.
