After baking a batch of brownies that crumbled because I made too many substitutions, including hoping I could grind some old tapioca and rice into flour using my food processor (do not ever waste your time attempting this), I decided I should bite the bullet and buy a bunch more specialty flours.  With all my new items decanted, I started reading articles about blending your own all purpose FODMAP friendly mix.  These 3 were the best:  1 — FODMAP Friendly and Gluten Free Plain Flour by Nataliya of not from a packet mix, 2 — How to make a low FODMAP flour mix (that’s healthier than you can buy from the store) by Glenda Bishop of A Less Irritable Life, and 3 — Guide to Gluten-Free Flours by Cara of Fork & Beans.  Being an American who thinks more clearly in cups than grams I used Cara’s measurements, even if she is not especially low FODMAP,  to craft the following:

10 Blend GF Flour Mix

Makes 9 cups, Nutrition by the cup

  • 1 cup, Sweet White Rice
  • 1 cup, Masa Harina Corn Flour
  • 1 cup, Rice flour, white
  • 1 cup, Whole Grain Brown Rice Flour
  • 1/2 cup Hi-maize Corn Fiber Powder, King Arthur Flour
  • 1 & 1/2 cup Ancient Grains Flour Blend, King Arthur Flour *
  • 1 cup Tapioca Flour
  • 1 cup Potato Starch
  • 1/2 cup Arrowroot flour
  • 1/2 cup Cornstarch

*  The Ancient Grains Flour Blend from King Arthur Flour does contain 30% Amaranth flour, which  Ash Jones,  an Accredited Practicing Dietitian, of Off-Duty Dietitian, has on her list of high FODMAP flours to avoid.  I am going to finish off the bag I purchased and will probably not buy it in the future.


Nutrition Facts
Servings 9.0
Amount Per Serving
calories 480
% Daily Value *
Total Fat 2 g 4 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 3 mg 0 %
Potassium 14 mg 0 %
Total Carbohydrate 108 g 36 %
Dietary Fiber 4 g 17 %
Sugars 0 g
Protein 7 g 15 %
Vitamin A 1 %
Vitamin C 1 %
Calcium 1 %
Iron 12 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

I was surprised when I got home from shopping to note how many gluten free flours and starches advise refrigeration, or freezing.flours in fridge

Incidentally, when you bake brownies that crumble you can mix them with yogurt and fruit.  (It tastes better than it looks, really.)IMG_8589.JPG


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