Food Substitutions and Gluten Free Flour Blend

Today I thought I would share some of the substitutions we use for the foods that we should be avoiding.  I will also share the flour blend that I currently make up.

Food to Avoid Substitute
Potato Sweet potato
Dairy/Soy Almond milk, Coconut milk/cream, Rice milk

Whole egg mayonnaise (use this as a basis for a creamy sauce)

Butter Nuttelex Lite (any of the Nuttelex range is fine)
Oats Quinoa flakes
Gluten flours Usually a combination in most recipes:White/brown rice flour, Corn flour (starch) & Tapioca Flour or sometimes coconut flour (always use about 1/3 amount of coconut flour to whatever flour subbing for)

Yellow maize flour (good for coating rissoles or chicken)

Almond meal

Sorghum flour


Linseed meal

Bread containing gluten (husband) Thin corn cakes or thin rice cakes
Bread containing soy flour (son) Some Coles brand baked in store breads and rolls, Wattle Valley soft wraps
Sausages  (contain wheat & preservative & often soy) Failsafe Sausages (a number of Australian butchers now make these)

My flour blend:

2 ¾ cups (459g) brown rice flour

1 ¼ cups (187g) corn flour

¾ cup (97g) tapioca flour (buy a brand that is supposed to be preservative free)

I put all the ingredients into the storage container, put the lid on it and shake it up to mix up the flour blend.

I have just discovered that corn flour, tapioca flour has hidden preservatives, so am currently investigating grinding my own flours.  Stay tuned to hear more about this.

Author: Jillian

I'm a wife and mother to 2 teenagers. We have a number of food intolerances in our family so I spend some of my time cooking foods that we can all eat.

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