How best to substitute wheat flour in recipes if trying to avoid wheat & fructans
In this post, I am revamping an old recipe called Pumpkin Chews, which contained wheat and subsituted other starches to replace the wheat. While gluten-free is all the rage now, most people with IBS or SIBO likely are not gluten sensitive but are sensitive to the fructans in wheat. I have a diagnosis of fructose malabsorption and find that wheat causes lots of issues for me. However, eating gluten-free foods has not been the answer. Typically, there are so many other additives and ingredients in the gluten free bread items (corn syrup solids, apple pectin, etc) that cause problems because they are High Fodmap that I prefer to buy my own grain ingredients and make the substitution. In this cake, which turned out fabulous, by the way, I substituted for the flour (1 1/4 cup) a combination of other grains. You could use only the King Arthur Flour on its own, but the oatmeal adds some texture and I really like to use a variety when I have it available.
To make 1 1/4 cup flour:
2/3 cup Gluten Free Flour (I like King Arthur Flour Measure for Measure)
1/3 cup oatmeal, ground (blended in the Ninja first)
1/4 cup tapioca starch
Remainder of ingredients as follows:
1 1/2 tsp salt
1 tsp baking powder
1/4 tsp baking soda
3/4 cup rolled oats (non blended)
3/4 c brown sugar
3/4 c granulated sugar
1/4 cup coconut oil
1/4 cup butter, softened
1 egg
1 tsp cinnamon
1/2 tsp nutmeg
1 cup pumpkin
Sift together dry ingredietns. Mix in rolled oats and set mixture aside. Cream sugars, butter, coconut oil and egg. Add dry ingredients, cinnamon and nutmeg.
Pour into greased 9×9″ cake pan for thicker cake or 9×13″ for thinner bars.
Top with walnut halves if desired.
Bake at 350 for 40min.
Guiding Grains 