42 Gluten Free Flours


Grain and seed flours

1. Amaranth

2. Buckwheat

3. 4. 5. Corn

also known as (aka) masa harina. Corn flour can be white, yellow or blue

6. Montina

aka Indian rice grass.

7. Mesquite

8. Millet

9. Oatmust be certified gluten free to prevent cross contamination with glutinous grains.

10. Quinoa

11. 12. 13. Rice-white, brown, and sweet-aka glutinous (but there is no gluten in it).

14. Sorghum

15. 16. Teff-brown or ivory


Bean flours

17. Black bean

18. Chickpea- aka garbanzo and chana dal

19. Fava

20. Great northern

21. Lentil

22. Navy bean

23. Red kidney bean

24. Pea- green and yellow

25. Pinto bean

26. Soybean

27. White bean

28. Yellow split pea


Nut flours

29. Almond

30. Cashew

31. Coconut

32. Hazelnut

33. Pecan

34. Chestnut

35. Macadamia

36. Walnut


Veggie or fruit flours

37. Plantain

38. Potato

39. Sweet potato



40. Potato

41. Corn

42. Tapioca- aka cassava, manioc, and yucca.




There is no reason to get bored, baking or eating gluten free. You could spend a lifetime experimenting with the flavors and behaviors of each, and the infinite combinations. Many gluten free baked goods are best with a blend of flours to highlight the best features of each. There are many convenient commercial blends available now. They can be substituted for glutinous flour cup for cup.


Or be adventurous and make pancakes or waffles with any new single flour you want to try. Use 100% of that flour to learn what it alone brings to the table. You will see if it makes a thin, puffy or sticky batter. What color it is raw and cooked. Taste the batter and the finished product. They cook up light, dense, thin, thick, crispy, soft, dry, moist, gummy, sweet, bitter, nutty, toasty, and a rainbow of colors. Each of these characteristics is desirable at times.  


You could learn about world cuisines too. While unknown to many Americans, sorghum and teff are staple grains in Africa. Latin America is home to quinoa. Both are nutritional powerhouses.


My preference is for whole grain, bean, nut and veggie flours instead of refined starches. They offer full flavor, vitamins and minerals. And are higher in protein.


Tell us which is your favorite. What wonderful things have you made with usual flours?







Rebirth. Every year.  

It is so miraculous! 


In the north, spring brings welcome warm winds and sun on your cheeks. And shoots of early perennials leap from the earth. In March, I inspect our garden for the earliest signs of life. In April and May, I am signing the praises of fresh tender asparagus and using it any way I can think of.


Sure, you can buy it fresh in many markets through out the year. It is often expensive and I ignore it most of the time. Too often, it looks like tired little soldiers with droopy heads. The quality of super fresh asparagus is so superior that I buy it only when I can get it from local growers. In the spring, it is olive green with a crisp snap of the spear. Thick or thin stalks, which is better? It is a personal choice, I prefer thick. And for me, frozen and canned asparagus just do not measure up.


Asparagus is a dieter’s delight. It has less than 30 calories per cup! But it is rich in iron, folate, thiamin, riboflavin, vitamins A, C, and K. And a 1-cup serving even has 3 grams of fiber. Serving roasted asparagus is such a treat you will not feel deprived in any way.


Simple Roasted Asparagus
So spring-y, so simple, so quick.

Serve warm, room temperature, or chilled.


Fresh asparagus spears, 5-7 per person
Olive or canola oil
Salt and pepper to taste


Preheat oven to 450-degrees. Using a vegetable peeler, trim the bottom end of the spears.

Arrange the spears in a single layer on a rimmed sheet pan. Drizzle with a bit of oil and rub it around the spears.


Roast for about 10 minutes. Season to taste.


Lemon punch– sprinkle fresh lemon juice and grate the zest over the top before serving.
Orange dream– drizzle thawed orange juice concentrate over the spears. Use calcium fortified OJ concentrate for a little boost of calcium.
Sweet tang– drizzle with good balsamic vinegar when the spears come out of the oven.
Crunchy and salty crust– top spears with grated parmesan before roasting.
Soft and creamy finish– about half way through roasting, top with crumbled goat cheese.
For even more texture and nutrition– top any of the above with chopped nuts.







Gluten Free Kitchen Therapy


Overwhelmed with the gluten free diet?
Sick of being sick?
Find it difficult to cook gluten free?
Need to learn how to shop and cook using safe ingredients?

Want to improve the nutrition of gluten free foods?
where to begin?


You may have been thrilled to get a diagnosis. Or you may be frustrated with no real answer. And then the reality of the challenges set in. Now you want to know if you should go gluten free. If so, how to make it joyous and second nature.


There is so much to know. If you thought you knew how to cook, the ingredients have suddenly changed. Now you are searching for things you have never heard of before. And reading every label. Shopping takes hours. You would like get it down to half an hour again. Your previously never fail recipes are now a flop. You want to adapt them so they are “safe” and just as good as you remember.


Or you do not have a clue in the kitchen and would like to learn how to cook. You cannot find good tasting convenience foods in the gluten free aisle of the grocery store. That shrink wrapped gluten free pizza crust has an expiration date 6 months from now. It is also as hard as a brick. How good can that be? And yes, more restaurants are offering gluten free meals, but you would really like greater variety. You would also like to feel confidant that there are no mistakes.


We will walk you safely through the gluten filled world. We help you overcome your kitchen issues. Simply subscribe and share comments.