While all grains can be ground to make flour, they are not all interchangeable with wheat. Each grain has its own personality, and flours have textures that range from silky to grainy. When experimenting with substituting them for white flour, do so a little at a time. For instance, if a recipe calls for 1 cup of wheat flour, substitute 1/4 cup of another variety. See how that works, and then add more or less alternative flour depending on the success of your results.
Store flours in a cool, dark place, preferably the refrigerator or even the freezer. Allow flour to come to room temperature for accurate measuring.
It’s important to keep in mind that all wheat flour contains a high amount of a protein known as gluten. Gluten is responsible for the stretchiness of dough, which allows it to hold air bubbles during rising, producing light and shapely baked goods. If using a large amount of non-wheat flour for baking, you may need to add wheat gluten (basically wheat flour without the starch) in order to produce uniform, well-risen baked goods. In recipes where rising is less of an issue (for coatings or pancakes, for example), there is no need to add gluten.
| Characteristics | Gluten | |
|---|---|---|
| Almond | Almond meal, almond flour or ground almond is made from ground sweet almonds. Almond flour is usually made with blanched almonds (no skin), whereas almond meal can be made both with whole or blanched almonds. The consistency is more like corn meal than wheat flour. | None |
| Amaranth | A strong, spicy, nutty-flavored flour. Best used as an accent flour in waffles, pancakes, cookies or muffins. | None |
| Barley | Barley flour is a good source of dietary fiber. Studies have shown that dietary fiber, specifically soluble fiber, can aid in the reduction of cholesterol. Barley contains a special type of fiber that is especially good for the reduction of cholesterol called beta-glucan. Beta-glucans also aid in the support of the immune system and can help regulate blood sugar. | Low |
| Bran (unprocessed) | The outer layer of the wheat berry. Add small amounts to cereals and baked goods to increase fiber. Keep refrigerated. | High |
| Buckwheat | The edible fruit seed of a plant related to rhubarb. It is not related to wheat or other grains. High proportion of essential amino acids; close to being a complete protein. Commonly combined with wheat flour in pancakes, waffles, blintzes and pastas. | None |
| Coconut Flour | Coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. | None |
| Cornmeal (blue) | Higher in protein than yellow cornmeal. Turns lavender in color when cooked. Use in muffins and corn tortillas. Kids love purple pancakes! | None |
| Cornmeal(yellow) | Rich and buttery in flavor. Use for polenta, cornbread and muffins. | None |
| Fava | Fava beans offer a great protein source for vegetarians. It is also a good source of iron and an excellent source of dietary fiber. Fava bean flour has a distinctive flavor and is most often used in combination with garbanzo bean flour for gluten free baking. | None |
| Garbanzo | Garbanzo beans are loaded with protein and dietary fiber and are a good source of iron. Garbanzo bean flour—also known as besan, gram flour, chickpea flour and cici bean flour—is popular in Middle Eastern and Indian cooking and baking. Use it in dishes like falafel, hummus, socca, farinata, papadums and pakoras. It is also a wonderful ingredient for gluten free baking. | None |
