Typs of Gluten Free Flours and Nutritional Values

GFLourNutritionGluten Free Flours and Nutrition                              I’ve had several questions lately about the nutritional values of Gluten Free flours. So here are few of the ones I’ve used. Please take note that not all of the serving sizes are the same from one type to another. So it can be misleading.

Rice flour blends are usually a blend of Rice, Potato starch, and Tapioca. Some of the Rice flours, such as Pillsbury add Pea fiber, and unflavored gelatin, or pectin. None of the blends are in the same amounts. That is why they do not bake up the same.

Bean Flour blends usually have a blend of Garbanzo beans and Fava beans with other starches added, such as potato or tapioca. Or they may also add Sorghum flour.

The Coconut and Almond flours are usually not blends. I add those flours to cut down on the carbs. I hope this helps answer some of your questions.

Bob’s Red Mill New Gluten Free Flour

IMG_1436  I received my order of Bob’s Red Mill 1 to 1 Gluten Free Flour. So far I’ve made just one loaf of bread, using my favorite brown bread recipe. The Bob’s Red Mill, loaf is on the right. The one on the left, I made with Tom Sawyer GF and Betty Crocker GF Flours mixed 1/2 and 1/2 as I usually do. Both were made with the same amount of flour, and leavening. The same process, everything. The texture is fine, it’s not crumbling, but it did not rise, and it does have that dreaded hole in the center, it’s just lacking something. It did not exchange 1 to 1 in this recipe. I will keep working on it, and when I get it down I’ll post the winning recipe!

Another New Gluten Free Flour

Bob'sredmillflrWell it looks like we have another G-Free Flour on the market. In July, Bob’s Red Mill came out with a new one. It does have xanthan gum in it. I don’t know all of the ingredients. But they are advertising it to exchange with wheat flour cup for cup in all recipes. I do have my doubts, but we will see.  I have not found it in our area yet, but I do have it ordered. If any of you find it in the stores, please let me know!

Cocoa Caramel Cupcakes


TIP: Before you get started with the batter, first you must mix the flours. ( Since Pillsbury GF has xanthan gum already in it you do not need to add it.) In a large bowl add 2 boxes of Betty Crocker Gluten Free Rice Flour Blend ( it comes in 1 lb. boxes) and a 2 lb. package of Pillsbury Gluten Free Flour. Slowly whisk together until thoroughly blended. Store in an air tight container and label.

Cocoa Caramel Cupcakes

(This is a version of the Hershey’s chocolate cake recipe)

1 ¾ Cup Pillsbury GF Flour and Betty Crocker GF Rice Flour blend ( ½ & ½)

1 Cup Hot Water ( microwave about 1 minute)

1 Cup Milk ( for DF you may use Almond or Coconut milk)

1 Stick Melted Butter ( for DF Earth Balance works great)

2 Teaspoons Vanilla

2 Large Beaten Eggs

Mix flour and all liquids, and refrigerate overnight. ( Using this flour you must let it set for about 5 hours so that it isn’t gritty)

When you are ready to bake.

Preheat oven to 325*

In the food processor mix the rest of the ingredients.

2 Cups White Sugar

¾ Cup Hershey’s Cocoa

2 Teaspoons Gluten Free Baking Powder

1 ½ Teaspoon Baking Soda

1 Teaspoon Salt

Making sure all dry ingredients are mixed well, add the wet ingredients from the refrigerator. Blend well until there are no lumps left. Using a triggered ice cream scoop fill cups for cupcakes. Bake for 25 -30 minutes. Makes about 18 cupcakes. When cool, ice with caramel icing.

Caramel Icing

1 – 11oz. Package Kraft Caramels ( To make DF use DF caramels)

1 – 14 oz. Can Sweetened Condensed Milk ( make sure there are no additives, ingredients should read, Milk and Sugar) For Dairy Free you can substitute Coconut Cream.

Open can and pour into a large glass bowl. Unwrap all caramels and add to canned milk. Heat in microwave for about 1 minute 30 seconds. Stir will and reheat until all caramels are melted, about another 1 – 2 minutes. You can ice cupcakes while icing is still warm or you can wait and let it cool and thicken, so that you can swirl it around the cupcakes.

Pillsbuy Gluten Free Flour: Continued


I think I may have it figured out! I mixed the Pillsbury GF Flour and the Betty Crocker GF half and half. Then used an old recipe that called for the same amount of liquid as flour, in fact 1/4 cup more. (I will post the recipe this week) Then mixed the liquids and flour and let it set for 5 hours so the flour could absorb all the liquids. That way it’s not so gritty. It also has to bake longer than the original recipe, but it did rise well. This flour is just going to have to be used in recipes with a lot of liquids.

Pillsbury GF Flour


Ok, I tried the Pillsbury Flour. Umm… not a fan yet. As you can see by the photo above, it just did not hold the rise, and it is not a smooth texture. I used my favorite recipe, but just as I’ve said before it is a different formulation, so it will take some work to get the right balance of oils, fats, and liquids to get a good loaf of bread. Pillsbury also uses Pea fiber, which might react more like Bob’s Red Mill flour. I’ll just have to work on it!