Recently received a diagnosis of coeliac disease? You’re not alone. An estimated 1 in 70 Australians are unable to digest the proteins found in gluten. The good news is that there are a number of different gluten free products out there, meaning you won’t have to give up any of the meals or recipes that you love.

Take gluten free flour, for example. This ingredient can be used to make bread, pizza dough, cakes, pancakes — anything you would normally call upon standard flour for. Cooking with gluten free flour is not a particularly difficult task but there are a few key points you need to get your head around so ensure you’re happy with your end product.

Read on to discover top tips and tricks for cooking with gluten free flour.

What is gluten?

First up, what exactly is gluten?

Gluten is an umbrella term for a number of proteins found in wheat, rye, barley, and triticale. These proteins act like glue, holding food together. The gluten found in dough, for example, is what gives it that elasticity, stretchy quality.

Wheat is a very common ingredient in a number of different food products, all of which are off limits to coeliac sufferers. These include bread, pasta, cereals, and some sauces, salad dressings, and soups.

Barley is less common but the gluten found in this grain means that most beers are unfortunately off limits if you have a gluten intolerance. Rye and triticale are commonly used to make certain breads and cereal products.

The symptoms of coeliac disease include diarrhea, abdominal pain, bloating, and weight loss. This is because when an individual with a gluten intolerance consumes the protein, their body attacks itself, damaging the villi found in the small intestine. They are unable to properly digest food and miss out on important nutrients.

What is gluten free flour?

As the name suggests, gluten free flour is a product that does not contact wheat, rye, barley, or triticale. There are actually several different types of gluten free flour available in supermarkets today. These all use a different base ingredient and may be recommended for different purposes.

Some of the most popular include:

  • Flour blends: These products typically contain a number of flours and are designed to closely replicate wheat based plain and self-raising flour. Some may have a distinct flavour whilst others are suitable for more general use.
  • Quinoa flour: Quinoa flour has a nutty flavour and light appearance. It’s an excellent choice for baking as it’s relatively high in protein, meaning it holds together well.
  • Brown rice flour: Brown rice flour is made from rice kernels that are ground to a fine powder. It’s generally seen as more nutritious than white rice flour, contains a relatively high amount of fibre and a healthy dose of vitamins and minerals.

Cooking with gluten free flour

Cooking with gluten free flour is a little trickier than regular flour as the dough doesn’t behave in quite the same fashion. For keen bakers, it may take some practice before you are happy with your muffins and cakes.

To start with, consider the type of container that you’re baking your recipes in. If, for example, you’re making bread, use a tin with high walls to support the rising process. You can also add gums to the batter (such as guar gum or xanthan gum) to create a sticky dough-like consistency.

Consider, too, whether the flour you’re using has a particularly strong taste and whether it complements the flavours of your recipe.Finally, ask friends and family who are gluten free for recommendations of gluten free flour and other products. They might have their own tips and tricks and favourite gluten free recipes to share.