Thickeners and Breading

I have been recommending people avoid gluten for a number of years now. But with the recent trend of gluten free popularity my recommendations have changed because of the availability of many gluten free products that are nothing more than a white flour type product without gluten. There is very little fiber if any and they are very refined, processed and have a high glycemic index. I have been directing people to move more toward a grain free diet or a minimal grain. Most gluten free alternatives are aimed at gluten free breads, crackers, and other flour based products. In general, it is best to move away from bread. None the less there are times where using a gluten grain can make our transition much easier, help us feed our non-compliant family members and help you get variety for your taste buds.

Below are some guidelines on usage of alternative flour usage.

THICKENING AGENTS:

Garbanzo bean flour - you can use this flour in the same ratio you would wheat flour to thicken gravy or other sauces you would use wheat flour in. This my preferred flour for thickening.

Oat flour - for making gravy or other sauce that you would normally use wheat or white flour in use gluten free oat flour. An inexpensive way of getting gluten free oat flour is buying the GF rolled oats from Trader Joes and putting them in a blender. They easily grind into a fine powder. Use 2 tbls /1 cup liquid.

Tapioca flour or Arrowroot - both of these act similar to corn starch and can replace corn starch 1:1. Both of these should be added during the last 5 minutes of cooking or it can get rubbery.

BREADING:

Buckwheat flour - this is an excellent flour to dip meat into like a shake and bake type recipe. It leaves a crisp, dark brown coating. Most of the buckwheat flour that you purchase is dark buckwheat and it can leave a taste. White buckwheat if much milder. I buy raw buckwheat groats and blend them into a flour. I am lucky enough to have a vita mix to grind my flours, but if you don't you may be able to blend it in small quantities in a blender or in a small hand held coffee grinder.

Tapioca or Arrowroot - Think of arrowroot as similar to corn starch. It browns quickly and well producing a golden, crispy coating.

Shake and Bake Substitute for Breading Meat
1/2 cup almond flour
2 1/2 teaspoon kosher salt
1/2 teaspoon ground pepper optional
2 teaspoons paprika
1 teaspoon cumin
1 teaspoon sage
1/2 teaspoon garlic powder
1/2 teaspoon onion powder