Monday, December 2, 2013

Gluten-Free Multi-Grain Flour Blend

I thought I'd sneak in a quick post about the new flour blend I've been using. Since I've stopped eating eggs, I noticed that I can eat some grains that I was having issues with before. I don't want to always have to rely on my white rice flour blend, since it is high on the glycemic index, so I've been incorporating more whole grains in my diet. Mainly sorghum flour and amaranth flour. I've had such bad reactions to brown rice flour in the past, I'm afraid to try it yet. Maybe some day. For now I have this blend made up of three different kind of grains that I am able to tolerate.

This recipe isn't anything special. I simply took my White Rice Flour Blend and replaced most of the rice flour with sorghum and amaranth. Once you get used to the basics of gluten-free baking, it's easier to play around with different flours and mixtures. Basically, I follow the rule of 2:1 protein flour to starch flour. Since rice flour is a protein flour, and so are sorghum and amaranth, I just substituted. If you don't like amaranth flour or can't find it, just use more rice flour. As long as the protein flours add up to 2 cups total, which is twice as much as the potato starch/tapioca starch, you should have a good basic gluten-free flour.

Once again, I leave any xanthan gum or guar gum out of the mix, choosing to add it to each recipe I make, because it can vary. Generally, it is 1/2 teaspoon gum to every 1 cup flour. Remember when measuring out gluten-free flours to lightly spoon the flour into the measuring cup, then level off with a knife. So I hope you enjoy this recipe and stayed tuned for some upcoming recipes using this mix!

Multi-Grain Flour Blend
Low-FODMAP, Gluten-Free, Gum-Free


2/3 cup sorghum flour*
2/3 cup oat flour (gluten-free if needed)
2/3 cup amaranth flour  quinoa flour*
2/3 cup potato starch
1/3 cup tapioca starch

  1. Measure each ingredient by lightly spooning flour into the the measuring cup so it is overflowing. Level off the flour with the back of a knife. Use this same method when measuring this blend for recipes.
  2. Blend ingredients really well and store in an airtight container in the pantry.
  3. Recipe may be multiplied to make a larger batch.
*Recipe updated 1/22/2014 and 2/25/2015:  Amaranth is high in FODMAPs. I suggest using quinoa flour instead, which has been shown to be low in FODMAPs.


  1. I don't have the amaranth and sorghum flours, but I do have quinoa and rice flour. Could I substitute the flours?