APPENDIX C

Your GLUTEN-FREE SUBSTITUTIONS LIST

On the following pages, you’ll find substitutions for flour and grains. If you’re allergic to milk, eggs, or other ingredients, you’ll find substitutions for them, too.

Flour

Replacement Flours and Starches

GRAIN FLOURS AND STARCHES	LEGUME FLOURS	SEED FLOURS
Rice	Soy	Flaxseed
Corn	Chickpea	Buckwheat
Sorghum	Fava bean	Amaranth
Millet		Quinoa

TUBER FLOURS AND STARCHES	NUT FLOURS
Potato	Chestnut
Tapioca	Almond
Arrowroot	Walnut
Sweet potato	Hazelnut

Per cup: When you substitute gluten-free flour for all-purpose flour, use 2 tablespoons less flour per cup. So, when a recipe calls for 1 cup of all-purpose flour, substitute 7⁄8 cup of a gluten-free flour.

Per tablespoon: For 1 tablespoon of wheat flour, substitute one of these:

• 1½ teaspoons cornstarch
• 1½ teaspoons potato starch
• 1½ teaspoons arrowroot starch
• 1½ teaspoons rice flour
• 2 teaspoons quick-cooking tapioca

For 1 cup of wheat flour, substitute one of these:

• ¾ cup plain cornmeal, coarse
• 1 cup plain cornmeal, fine
• 5⁄8 cup potato flour
• ¾ cup rice flour

All-Purpose Gluten-Free Flour Blend

You can use this blend for gluten-free breads, muffins, cookies, and more.

• ½ cup rice flour
• ¼ cup tapioca starch/flour
• ¼ cup cornstarch or potato starch

Combine all of the ingredients and store in a covered container in the refrigerator until used. You can double or triple this recipe to make as much as you need.

Milk

Replace 1 cup of cow’s milk with an equal amount of:

• Water
• Soy milk (plain)
• Rice milk
• Goat’s milk, if tolerated
• Hemp milk

Eggs

Replace 1 large egg with one of the following:

• 3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder
• 1 tablespoon flax meal, chia seed, or salba seed + 3 tablespoons hot water (Let stand, stirring occasionally, about 10 minutes or until thick. Use without straining.)
• Egg Replacer, according to package directions
• 4 tablespoons pureed silken tofu + 1 teaspoon baking powder

Replacing more than 2 eggs will change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu. Because egg substitutions add moisture, you may have to increase baking times slightly.

Yogurt

Replace 1 cup of yogurt with an equal amount of:

• Soy or coconut yogurt
• Soy sour cream
• Unsweetened applesauce
• Fruit puree

Butter

Replace 8 tablespoons (1 stick) of butter with an equal amount of:

• Vegetable or olive oil
• Fleischmann’s unsalted margarine
• Earth Balance Natural Buttery Spread (nondairy)
• Spectrum Organic Shortening