Wheat free | Gluten freeYou’ve lived a perfectly ‘normal’ life when, suddenly, out jumps an annoying little alien called Allergy or Sensitivity. This section will help you to use your original recipes that you know and love and just replace the ‘offenders’.
Below you will find a list of allergens and their substitutes:
| Allergen | Substitute |
| cow’s milk | almond/coconut/goat’s/rice/soy milk |
| cow’s milk cheese | goat’s milk/soy cheese |
| cow’s milk yoghurt | goat’s milk/soy yoghurt |
| eggs (whole or albumen) | Orgran No Egg powder OR, in baking, 1 tsp vinegar = 1 egg |
| gluten flour, e.g. wheat, rye, barley, oat | chickpea/cornflour/millet/rice/soy flour |
| mayonnaise | egg-free mayonnaise (e.g. From Mommy with Love, All Joy) |
| wheat bread | 100% rye bread/rice cakes/corn thins/Finn Crisp crackers |
| wheat flour | barley/rye flour |
People often ask me: Does × (i.e. rye) contain wheat? (The answer is no.) Wheat flour contains gluten, which is the protein that strengthens and binds dough in baking. Because of this, when baking with non-wheat flours, you may need to source alternative binding agents. Wheat-free recipes using flour substitutes usually have been carefully formulated to get the best possible result by taking into account the problems associated with a lack of wheat gluten. Substitution can, therefore, be a risky experiment. If you try substitution, then be aware that you may end up with a taste that differs from the usual ‘wheat taste’ you expected – so don’t do it for the first time if cooking for an important occasion!
The flours that follow are alternatives to wheat flour. However, it is important to be aware that there is no exact substitute for wheat flour and recipes made with wheat-free alternative flours will be different from those containing wheat.
Amaranth flour is made from the seed of the Amaranth plant, which is a leafy vegetable. Amaranth seeds are very high in protein, which makes this a nutritious flour for baking. Alternative names: African spinach, Chinese spinach, Indian spinach, elephant’s ear
Wheat free | Gluten free
Arrowroot flour is ground from the root of the plant and is very useful for thickening recipes. It tastes a little like liquorice and the fine powder becomes clear when it is cooked, which makes it ideal for thickening clear sauces.
Wheat free | Gluten free
Barley flour only contains a small amount of gluten, so it is rarely used alone to make bread. It has a slightly nutty flavour and can be used to thicken or flavour soups or stews. Blended with other alternative flours it is also fairly versatile for cakes, biscuits, pastry, dumplings, etc.
Wheat free | 
Gluten free
Buckwheat flour is not, despite its name, a form of wheat. Buckwheat is actually related to rhubarb. The small seeds of the plant are ground to make flour. It has a strong nutty taste so is not generally used on its own in a recipe, as the taste of the finished product can be very overpowering and a little bitter. Buckwheat grains cook up as a delicious alternative to rice.
Alternative names: beech wheat, kasha, saracen corn
Wheat free | Gluten free
Chickpea flour is ground from chickpeas and has a strong, slightly nutty taste. It is not generally used on its own. Combine it with rice and maize flour for bread or biscuit baking. Alternative names: gram flour, garbanzo flour
Wheat free | Gluten free
Cornflour is milled from corn (maize) into a fine, white powder and is used for thickening recipes and sauces. It has a bland taste and is therefore used in conjunction with other ingredients that will impart flavour to the recipe. It also works very well when mixed with other flours, for example when making fine batters. Some types of cornflour are milled from wheat, but are labelled wheaten cornflour and are not suitable for people with a gluten allergy. Alternative name: cornstarch
Wheat free | Gluten free
Cornmeal or polenta is ground from corn. Heavier than cornflour, it has a grainy, gritty texture and is blended with other flours. It is good in breads.
Wheat free | Gluten free
Maize flour is ground from corn. It is heavier than cornflour.
Wheat free | Gluten free
Millet flour comes from the grass family and is used as a cereal in many African and Asian countries. It can be used to thicken soups and make flat breads and griddle cakes. Because it lacks any form of gluten it’s not suitable for many types of baking.
Wheat free | Gluten free
Potato flour should not be confused with potato starch flour. Potato flour has a strong potato flavour and is a heavy flour, so a little goes a long way. Bulk buying is not recommended unless you are using it on a regular basis for a variety of recipes, as it does not have a very long shelf life.
Wheat free | Gluten free
Potato starch flour is a fine white flour made from potatoes. It has a light potato flavour that is undetectable when used in recipes. It’s one of the few alternative flours that keeps very well, provided it is stored in an airtight jar, somewhere cool and dark.
Wheat free | Gluten free
Quinoa grain or flour, pronounced ‘keen wa’, is related to the plant family of spinach and beets. It has been used for over 5 000 years as a cereal. The Incas called it the ‘mother seed’. Quinoa provides a good source of vegetable protein and it is the seeds of the quinoa plant that are ground to make flour. The flour has a stronger flavour and taste than the grain and is best used in combination with other flours. It’s a rarity to find quinoa flour, although quinoa itself is widely available.
Wheat free | Gluten free
Rice flour, brown is heavier than its relative, white rice flour. It is milled from unpolished brown rice so it has a higher nutritional value than white and, as it contains the bran of the brown rice, it has a higher fibre content. This also means that it is a bit grainy. It does have a slight nutty taste, which will sometimes come out in recipes depending on the other ingredients, and the texture will also contribute to a heavier product than recipes made with white rice flour. It is not often used completely on its own, because of its heavier nature. Bulk buying is not recommended as it is better used when fresh.
Wheat free | Gluten free
Rice flour, white is milled from polished white rice, so it is very bland in taste and not particularly nutritious. White rice flour is ideal for recipes that require a light texture. It can be used on its own for a variety of recipes and has a reasonable shelf life, as long as it is stored in an airtight container to avoid it absorbing moisture from the air.
Wheat free | Gluten free
Rye flour is a strongly flavoured flour, dark in colour. Breads made with rye flour are denser than those made with wheat, for example pumpernickel, which is virtually black. Rye flour has a low gluten content, but it can be used for baking things like pancakes and muffins, as well as breads.
Wheat free | Gluten free
Sorghum meal is relatively difficult to find, but ‘Maltabella’ porridge, in its raw form, can be used. It is ground from sorghum grain, which is similar to millet. This dark coloured flour/meal is used to make porridge or flat unleavened breads. It can also be used in combination in breads. Sorghum flour has a pleasant smell as well as taste. It is an important staple in Africa and India.
Wheat free | Gluten free
Soya flour is a high-protein flour with a nutty taste. It is not generally used on its own in recipes, but when combined with other flours is very successful as an alternative flour. It can be used to thicken recipes or added as a flavour enhancer. It needs to be carefully stored as it is has a high fat content and can go rancid if not stored properly. A cool, dark environment is recommended. It can even be stored in the refrigerator.
Wheat free | Gluten free
Tapioca flour is made from the root of the cassava plant. Once ground, it takes the form of a light, soft, fine white flour. Tapioca flour adds chewiness to baking and is a good thickener. Although difficult to source, it is an excellent addition to any wheat-free kitchen. It can be made by milling the tapioca grain. It’s a fairly resilient flour, so storing at room temperature is no problem.
Wheat free | Gluten free
Teff flour is made from Teff, which comes from the grass family and is a tiny cereal grain native to northern Africa. It is ground into flour and used to prepare injera, a spongy, slightly sour flatbread. It is now finding a niche in the health-food market, because it is very nutritious, although currently it’s a rarity in South Africa.
Wheat free | Gluten free
| alt | alternatively |
| DF | dairy free |
| EF | egg free |
| GF | gluten free |
| NF | nut free |
| SF | sugar free |
| WF | wheat free |
| YF | yeast free |
| ½ tsp | 2.5 ml |
| 1 tsp | 5 ml |
| 1 Tbsp | 15 ml |
| ¼ cup | 60 ml |
| 1/3 cup | 80 ml |
| ½ cup | 125 ml |
| 1 cup | 250 ml |
The key explained: WF; GF; NF; alt DF
As an example, the Wheat-free crustless quiche (page 56) is wheat free, gluten free and nut free. If, however, you substitute the cow’s milk for soy milk (indicated as an alternative in the ingredients list), the recipe will be dairy free as well.