Lower G. I. Flour Mix

There are several commercial lower net carbohydrate flour mixes that advertised on the internet, but none are carried by my supermarket, so I make my own. Ingredients here that are not found in your supermarket can usually be found in health food stores. The recipe below is healthy, delicious, high in fiber, and can be used to bake breads, muffins, pancakes, biscuits, crackers, and cookies. Because it is low in starch, it is not as cohesive as regular flour, so you may want to add more all purpose flour to your liking. You may also want to add oat bran or whole grain oat flour to your mixture, to or leave out some of the listed ingredients. It’s fun to experiment. The recipe below is a good starting base for such sport.

  • 1 cup all purpose flour
  • 1 cup vital wheat gluten
  • 1 cup wheat bran
  • 1 cup soy flour
  • 1 cup flax seed meal
  • 1 cup nutritional yeast
  • 1 cup rye flour
  • 1 cup almond flour
  • 1 cup coconut flour

Mix all ingredients together and place in an air tight kitchen food storage container for use as needed. Use almost anywhere that flour is called for.

Makes 9 cups, having only about 27 net grams of carbohydrate per cup (7 grams per ¼ cup).

gluten pizza crust

A substantial lower carbohydrate pizza crust can be made using vital wheat gluten and soy flours. The ratio of gluten to soy may be altered to yield the desired chewiness of the baked crust.
  • 1 cup vital wheat gluten
  • 1 cup soy flour
  • 2 tsp baking powder
  • ¼ cup nutritional yeast
  • 1 tsp guar gum
  • 7 oz fat free milk
  • 1 oz olive oil

Combine dry ingredients, add the wet ones, stir, and form into two slightly sticky balls of equal size. Let stand for 10 minutes. Roll each out on a soy-floured board, sprinkling soy flour as needed to keep the rolling pin from sticking.

Spread each crust on a greased non-stick aluminum foil lined pizza pan. Bake for about 10 to 14 minutes in a 375°F oven, or until light brown. Remove from oven and cover with pizza toppings. Replace in oven and finish baking (for faster finish, use the broiler).

gluten flat bread

The recipe above may also be used to make flat bread, if desired. Merely roll the dough into a thinner form and then bake. Cut into squares of the desired size before cooling.