Gluten A Go Go Galley

Gluten-Free Flours

Amaranth Flour - A flour made from the seeds of the amaranth or pigweed herb plant. Arrowhead Mills and Bob's Red Mill carry gluten-free amaranth flour.

You can find out more on the nutrient profile of amaranth grain at Nutrition Data.

Arrowroot Starch/Flour - A flour/starch made from the roots of the arrowroot plant. Authentic Foods and Bob's Red Mill have arrowroot starch.

Find out more on arrowroot's nutritional profile at Nutrition Data.

Jerusalem Artichoke Flour - A flour made from the globe of the Jerusalem Artichoke, a relative of the sunflower. You can find out how to make Artichoke flour at BreadInfo.com.

Nutrition Data has information on the nutrients found in Jerusalem Artichokes.

Baby Lima Bean Flour - A flour made from the immature lima bean. You can find baby lima bean flour at Gifts of Nature.

Visit "the world's healthiest foods" for more information on the nutrients in lima beans.

Bean Flours (Legumes) - Flour made from pulverized dried beans. Arrowhead Mills carries a wide variety of gluten-free dried beans that you can grind into flour. Also, see other headings for baby lima beans, black bean, fava bean, garbanzo bean and pea flours.

Black Bean Flour - A flour made from ground black beans. You can find black bean flour at Bob's Red Mill.

You can find more information about the nutrient profile of black beans at "the world's healthiest foods."

Buckwheat Flour - A flour made from the seeds of the buckwheat plant. You can find gluten-free buckwheat flour at Arrowhead Mills, Bob's Red Mill, and Hodgson Mill.

For the nutrient profile of buckwheat, visit "the world's healthiest foods."

Coconut Flour - A flour made from the flesh of the coconut. Bob's Red Mill carries coconut flour.

Nutrition Data has information on the nutrient profile of coconut.

Corn Flour (also Maize, Maiz, & Masa) - A flour made from ground corn. Authentic Foods carries corn flour.

Cornmeal (Steel ground, Stone ground, Mealie meal) - Cornmeal is made from grinding dried corn. Shiloh Farms makes a gluten-free cornmeal that can be purchased from the Gluten Free Mall. Authentic Foods, Gifts of Nature, Hodgson Mill has a gluten-free cornmeal and Arrowhead Mills carries blue & yellow cornmeal.

Visit "the world's healthiest foods" (George Mateljian Foundation) for more on corn.

Cornstarch - Cornstarch is made from the endosperm of the corn kernel. Hodgson Mill carries a gluten-free cornstarch.

Dal Flour - A flour ground from Indian peas or beans. Different varieties of dal flour are available. Check with local Indian or global food type markets for availability and gluten-free processing.

Dasheen Flour (Eddo) - A flour made from the tuber of the dasheen plant. Check with Jamaican markets for availability and gluten-free processing.

Fava Bean Flour (Broad, Field, Horse, Tic, Faba) - A flour made from the ground broad bean. Native to North Africa and Asia, the broad bean is found extensively through out the world as it is easy to grow. Bob's Red Mill carries gluten-free fava bean flour.

Nutrition of the fava bean from the Foods Database.

Garbanzo Bean Flour (Besan, Chickpea, Channa, Gram) - A flour made from ground chickpeas. Chickpea varietals can be different colors, such as rust, olive, cream and a bright green. Gifts of Nature carries a gluten free chickpea flour. Bob's Red Mill carries gluten free garbanzo bean flour.

Chickpeas are an excellent source of protein, fiber, and minerals (calcium, phosphorus, magnesium, iron, and zinc. You can find some more information on chickpeas at "the world's healthiest foods."

Green Pea Flour (also yellow pea flour) - A flour made from the small round bean of the vine Pisum sativum. You can find gluten-free green pea flour at Bob's Red Mill.

Nutritional profile of raw green peas from the USDA Nutrient database.

Lentil Flour (masoor) - Lentils are grown from the annual legume plant, Lens culinaris. You can make lentil flour by grinding the dried lentils in a mill or coffee grinder. Lentils come in a variety of colors from yellow to a reddish color, green, brown and black.

A favorite of vegetarians, lentils are high in protein and fiber. You can read more about the nutritional profile of lentils at The World's Healthiest Foods (George Mateljian Foundation).

Mesquite Meal/Flour (mizquitl, kiawe) - A flour made from the ground pods of the mesquite tree. Native Seeds/SEARCH carries ground mesquite flour.

The link for Native Seeds/SEARCH has information on the minerals found in mesquite meal. You can also find more information on the nutrient profile of mesquite meal from Detox Your World.

According to Anastasia Rabin, author of "Cooking With Mesquite (or carob): Some Facts & Tips,"
mesquite flour contains more sugars than wheat flour. It can burn easily and "you may want to lower the cooking temperature of your recipe" a little to compensate. Watch your items while they bake to make sure they don't over cook.

Ms. Rabin's article is found on the website of Desert Harvesters: Appreciating the native foods of the Sonoran Desert. Desert Harvester's is a grassroots organization in Tuscon. They organize local mesquite milling events and educate the public on indigenous food bearing shade trees.

Millet Flour - The seeds of a grain that is used for both human and animal consumption. You can purchase gluten-free millet flour from: Arrowhead Mills, and Bob's Red Mill.

The nutritional profile of millet can be found at "the world's healthiest foods" (George Mateljian Foundation).

Montina Flour - You can find Montina flour at: Amazing Grains and Gifts of Nature.

To find the nutrient profile of Montina, visit Amazing Grains and search on nutrition facts.

Oat Flour - A flour made from the ground kernels of the oat plant (Avena sativa). You can purchase gluten free oats that you can grind into flour from: Cream Hill Estates (merchant listing in Canada, merchant listing in the US) which you can also buy from Gluten Solutions & Glutenfree.com. Plus you can purchase gluten-free oats from: Gifts of Nature, Gluten Free Oats. You can purchase gf oat flour from Cream Hill Estates or Glutenfree.com.

Check out the nutritional profile of oats at the USDA Nutritional Database.

Peanut Flour (groundnut, earthnuts, goobers, goober peas, pindas, jack nuts, manila nuts and monkey nuts) - A flour made from the ground and toasted peanut. Peanuts are a common allergen.

For more about the nutrients in peanuts see "the world's healthiest foods" at the George Mateljian Foundation.

Potato Flour/Starch - A flour made from the tubers of the potato plant. Potatoes are a member of the nightshade family of plants. Authentic Foods and Bob's Red Mill carry gf potato flour. You can find gluten free potato starch at: Gifts of Nature.

Nutrition Data has information about the nutrient profile of potatoes.

Quinoa Flour - You can purchase gluten-free quinoa flour from: Arrowhead Mills, Bob's Red Mill, and you can purchase Quinoa and Quinoa Flakes from Ancient Harvest.

You can find out more information on the nutritional profile of quinoa at "the world's healthiest foods" (George Mateljian Foundation).

Rice Flour (brown, red, black, sweet, white, & other varietals) - A flour made from the ground seeds from a plant in the grass family (Poaceae). You can find gluten-free brown rice flour from Bob's Red Mill, Gifts of Nature, Hodgson Mill. Arrowhead Mills and Gifts of Nature carry gluten-free white rice flour. You can find gf sweet rice flour at: Bob's Red Mill and Gifts of Nature. In the US, Koda Farms grows and makes a gluten free sweet rice flour called Mochiko, which you can find in Asian markets.

Nutrition Data has information on the nutrient profile of brown and white rice flour.

Sago Flour - A starch made from the pith of the Sago Palm. Look for pearl sago in Indian or Asian markets.

Wikipedia has the most information on the nutrient profile of sago starch.

Sorghum Flour (also Sweet White Sorghum or Milo) - A flour made from the ground seeds from numerous species of Sorghum grasses. Sorghum is raised for both human and animal consumption. Bob's Red Mill carries gluten free sweet sorghum flour.

Visit Nutrition Data for information on the nutrient profile of sorghum.

Soy Flour (Soybean, Soya) - A flour made from the ground beans of the soybean plant. Arrowhead Mills carries a gluten-free soy flour.

More on soybeans from "the world's healthiest foods" at the George Mateljian Foundation.

Sweet Potato Flour - A flour made from the dried sweet potato. You will need to bake thin slices of sweet potatoes over night in a warm oven or use a dehydrator to dry the slices. Then grind in a mill or coffee grinder to make flour. You can read an older article on three different ways to make sweet potato flour by George Washington Carver. The portion of the article covering flour making is two-thirds of the way down the page. This same process will work for other tubers, i.e. jicama, beets, turnips, etc.

Information on the nutritional profile of sweet potatoes from "the world's healthiest foods" at the George Mateljian Foundation.

Tapioca Flour (Cassava, Manioc, Yucca) -A starch made from the dried cassava root. Bob's Red Mill, Gifts of Nature carries a gluten-free tapioca flour.

Visit the USDA Nutrient Database for information on the nutrient profile of Tapioca.

Taro Flour (Kalo, Kolkas, Kolokassi) - A flour made from the dried tubers of the taro plant.

For information on the nutrient profile of taro visit the USDA Nutrient Database.

Teff - A seed of a species of lovegrass native to northern Ethiopia, You can purchase gluten-free teff flour from Bob's Red Mill.

You can view the nutritional information label for teff flour at Bob's Red Mill. Click on the link for nutritional information.

Urd Flour (Urad, Urid, Black Gram, Black Lentil or White Lentil) - A flour made from the ground urad beans. Look for whole urad beans or urad dal in Indian markets.

Water Chestnut Flour - A flour made from the dried and ground corms of the water chestnut plant. Wikipedia has a caution about eating uncooked water chestnuts. Look for water chestnuts in the Asian section of the grocery store or from Asian markets.

White Bean Flour - A flour made from ground white beans. Bob's Red Mill carries gluten free white bean flour.

Wild Rice Flour - A flour made from the seeds of a grass in the genus Zizania. Wild rice should be milled to a fine powder before using it as a flour.

Nutrition Data has information on the nutrient profile of wild rice.

For more information on flours you can visit the Celiac Sprue Association pages.