RecipesMake Your Own 6 Different Gluten Free Vegetable Flours For Cooking and...

Make Your Own 6 Different Gluten Free Vegetable Flours For Cooking and Baking

Starchy vegetables may be used as a thickener for gravies, soups,or stews by first cooking and then mashing or pureeing. Vegetable flour can be made out of squash, pumpkin, yams, potatoes, or carrots. Peel and cut into chunks, then dry in a very slow oven or dehydrator. Grind to a fine powder. When using alternative flours to thicken, dissolve first in cold water to prevent lumps, just as you would cornstarch.
They can also be used to replace other flour in breads.

the Homestead Survival
the Homestead Survival

Pumpkin Flour

In addition to being a featured player on the autumn decorating scene, pumpkins are chock full of nutrition. However, pumpkin is most commonly used in pies and other baked goods that are loaded down with sugar and unhealthy levels of fats. Pumpkin flour allows you to slip the nutrition of pumpkin into more healthy recipes and reduce the amount of grain flour consumed. While it doesn’t have many of the properties of grains that allow them to form the foundations of breads,pumpkin flour can substitute for part of the flour in most recipes.

Pumpkins sold for Halloween have been bred for appearance, at the expense of flavor. That also makes them ideal for pumpkin flour, especially if you catch the day-after-Halloween jack-o-lantern pumpkin clearance at the supermarket.

Step 1: Peel the Pumpkin

This is the most labor-intensive part, since pumpkin rinds are quite hard. Sharp implements are essential. The easiest way I’ve found to peel a raw pumpkin is to slice the rind off the entire bottom of the pumpkin, then start with a sharp vegetable peeler at the cut end and work in long strokes toward the stem. When you’ve worked all the way around the pumpkin, slice off the stem end, halve the pumpkin and scoop out the guts and seeds, reserving the seeds for roasting.

I have tried halving and gutting the pumpkins first, and found that being able to freely rotate a round pumpkin makes the job easier. The peelings can be composted.

Step 2: Slice the Pumpkin

isn’t terribly important, but thinner slices dry faster. Anything
thicker than a quarter inch runs the risk of sealing moisture in the inside of the slice Running the pumpkin through a mandoline slicer ensures even, thin slices and makes the job run quickly.

Progressive International HGT-11 Folding Mandoline Slicer

Step 3: Dehydrate the Pumpkin Slices

slices on the racks of a food dehydrator and dehydrate until the
slices are brittle. You can also use a solar dehydrator if you have the climate for it at this time of year, or dry the slices in the oven
set at the coolest temperature, with a fan running to circulate air.

Step 4: Grind the Dried Pumpkin to Powder

This is the part where dried pumpkin turns into pumpkin flour. You can use a blender or food processor. A grinder gives good results but most are too small to accommodate the slices of dried pumpkin. The consistency you’re looking for is about the same as a whole-grain flour. Grinding is loud; you can deaden the noise a little by wrapping the bowl of the food processor or blender with a towel, but be sure to not block the air vents for the appliance’s motor.

Blendtec 52-601-BHM Kitchen Mill 60-Ounce Electric Grain Mill

Storage and Use

the pumpkin flour in an airtight container in the pantry. Pumpkin
flour can substitute for up to a quarter of the grain flour called for
in most baked goods recipes. Even made from the bland jack-o-lantern pumpkins, pumpkin flour has a slight squash-like flavor, so it’s less suitable for delicately flavored recipes. I’ve found it works especially well in whole-grain breads, pancakes and waffles. And, of course, pumpkin bread.

Pumpkin Powder – 16 Oz Jar Each

Carrot Flour

Dried Carrot powder can be used to replace some of the flour in breads and baked goods to produce some interesting foods.  Some dog treats can be made from carrot flour.

Carrot powder is obtained by drying and milling carrots without any added substances. It has a very high content of Beta-Carotene and fibers. Carrot powder is an innovative supplement for bakery, confectionery and pasta products.
It is a naturally gluten free product thus highly recommended in the gluten free diet in the preparation of tasty, home-made pasta as well as cakes.

(Homestead Survival addition to the article)

If you are juicing carrots -just save the  leftover carrot pulp to the side. Freeze it until you have a large amount then dehydrate the leftover pulp. Grind it up to make your carrot flour. Win Win  (Back to the article)

 Replace up to 1/4 c of flour with dried carrot powder in your favorite recipe.In your favorite pasta recipes, start with 1 T of carrot powder and adjust according to the intensity of flavor you prefer.

Dried carrot powder can also be used as a natural colorant to foods.


Carrot Powder, 2 oz.

Green Pea Flour
Pea Flour can be used to make creamy pea soup with that fresh
pea color in just three minutes and contains less than 2% fat.
Can be used in Guacamole and try substituting 1/4 of the regular flour in your sugar cookie or muffin recipe for an St. Paddy’s Day treat.
Dehydrate, grind, store in a mason jar.


Bob’s Red Mill Bean Flour Green Pea, 24-Ounce (Pack of 4)

Green Pea Soup

3 Tbsp Green Pea Flour

2 cups Hot Water

2 tsp Chicken or Vegetable Bouillon

Stove top: In a saucepan, heat 2 cups water to just about boiling.

Reduce heat to medium and whisk in 3 Tbsp Green Pea Flour and 2 tsp of chicken or vegetable bouillon or soup base.

Cook until mixture boils, then boil for 2 minutes.

Serves 2


Sweet Potato Flour

potato flour is produced from white sweet potatoes and is dull
white in color, stiff in texture, and has a somewhat sweet flavor.

It is high in fiber and contains a higher level of carbohydrates and lower level of protein than common wheat flour.
It can be used for baked goods, such as breads, cookies, muffins, pancakes, and doughnuts, and as a thickener for sauces and gravies.  Commonly used in gluten free cooking and baking.


Sweet Potato Flour, 1 lb.

Sweet Potato Crepes Recipe

cup sweet potato flour 1/2 teaspoon vanilla flavoring 2
eggs 1 cup of skim milk 1 tablespoon of nonfat dry milk
Pinch of sea salt

Mix all items in a blender or food processor until it has become a creamy batter. Spray a nonstick skillet heated over a medium heat with nonstick spray. Follow by adding 2 tablespoons of the crepe batter into the skillet.

Tilt the skillet and swirl it in a circular motion until the batter is evenly spread over the pan.

Cook the crepe until the outer edges begin to brown and loosen from the skillet.

Flip the crepe to the other side and cook for about 30 more seconds.

Using a thin spatula, lift the crepe from the pan and serve on a plate.

Potato Flour

flour is often confused with potato starch, but the flour is
produced from the entire dehydrated potato whereas potato starch is produced from the starch only.  It is also used as a thickener for soups, gravies, and sauces.

Potato Flour is heavy and has a definite potato flavor.

Made from the whole potato including the skin and will absorb large amounts of water.

It is not used as the main flour in baking as it will absorb too much liquid and make the product gummy.

Small amounts are used to increase water, hold product together and so on.

It is used as an ingredient in potato based recipes to enhance the potato flavor and is often mixed with other types of flour for
baking breads and rolls.

Potato flour Substitutions:

For general baking: Replace up to 1/4 of any wheat flour in a recipe or substitute 5/8 cup potato flour for 1 cup all-purpose flour.

For yeast breads: Replace up to 1/6 of the wheat flour in a bread
recipe or substitute 5/8 cup potato flour for each cup of
all-purpose flour.

Potato Flour Biscuits and they’re Gluten Free as well.

1/2 cup White rice flour

1 tbsp potato flour

2 tsp cane juice crystals

1/8 tsp sea salt

1/2 tsp baking soda

1/3 cup buttermilk

1 tbsp margarine, melted

Preheat oven to 400 degrees F.

Mix together the rice flour, potato flour, sugar, salt and baking soda.

Add buttermilk and margarine and mix until well blended.

Partially flatten pieces of dough with hand and place on cookie sheet.

Bake for 10 to 12 minutes.

Spinach Flour

I picked enough spinach to heap onto the dryer trays (I have five very large trays) and started my spinach to dry at about 10 AM. Right now it is 6:24 PM and I have processed it all and have gotten 12 ounces of my spinach flour.

When you dehydrate the spinach you start with
your fresh spinach leaves. Wash them and de-stem. Place the spinach leaves on your dehydrator trays and dry until crisp and brittle. At this point, since we have electricity, I use a food processor and process into flour (a blender works too). If you don’t have a food processor, use a ziploc bag, insert the dried spinach, take out the air, zip and use a rolling pin to make into a powder. Takes a little longer this way, but it does work. Your dried spinach may have little flecks of dried spinach in it and this is fine. It does not all have to be a fine grind like flour.

Then pour the spinach flour into a jar and screw on the lid tightly. I use old pasta jars (any jar with a screw on lid will work fine). I place the jars on a shelf in the dark basement where it is cool all year long. These jars last a very long time. My test was I put items in these jars in 1982 and checked and used them this year (2000)

Nesco American Harvest FD-61WHC Snackmaster Express Food Dehydrator All-In-One Kit with Jerky Gun

Here are some recipes for using dried spinach:

Pasta Recipe – makes approximately 1 pound2 3/4 cups semolina or unbleached all purpose flour

1/2 teaspoon salt

3 eggs, extra large

1 tablespoon olive oil

In a bowl mix together the flour and salt. Make a well in the center of the dry ingredients and add the eggs. Gently blend with a fork or your fingers, drawing the flour from the sides toward the center. Add the olive oil and mix until dough cleans the sides of the bowl. (IF YOU ARE GOING TO MAKE SPINACH PASTA FROM THE DRIED SPINACH FLOUR NOW IS THE TIME TO ADD 2 OR 3 TABLESPOONS).

Place the dough ball on a lightly floured surface. Knead the dough 5 minutes until it is smooth and does not stick to your hands. It should be one color. Cut the dough into 4 equal pieces with a pasta scraper and let it rest for 5 minutes covered with a piece of plastic wrap. Roll each piece of dough into a ball, kneading gently and flatten with the heel of your hand. Feed the flattened dough through the rollers of a pasta machine, gradually decreasing the space between the rollers by adjusting the notches. I start at 1 and finish at 5 or 6. Roll to desired thickness.

Insert cutting roller heads into the
machine and cut the pasta, being careful not to feed it through the cutters at an angle. It is easier to feed the dough through the cutter if the ends are squared off. Dry the pasta until it is dry but not brittle. For longer keeping twice the moist strands into loose loops to dry. They will keep this way a few days in the refrigerator or up to a few months in the freezer. Cook the pasta until it is al dente or tooth tender in 7 quarts of rapidly boiling water to which 2 Tablespoons of salt have been added. Stir with a wooden fork to separate the strands. Test every 2 to 3 minutes for doneness since fresh pasta cooks faster than boxed. Drain pasta in a colander or lift it from the pot with a fork, shaking off the excess water.

Creamy Spinach Soup

Make a thin white sauce (if you need a recipe let me know) add 3-4 tablespoons of spinach flour and stir Stir well, then let set 30
minutes. After the 30 minutes reheat and eat.

2 Tablespoons unsalted butter

1 teaspoon onion powder

1/4 teaspoon freshly grated nutmeg 

2 chicken bouillon cubes

1 1/2 cups milk

1/2 cups half and half

1/4 cup dried powdered spinach

Melt butter in saucepan. Add onion powder,
nutmeg and bouillon cubes. Crush and dissolve bouillon cubes adding a little milk if necessary. Add remaining milk and half and half. Heat to 185 degrees (just below boiling). Place spinach power in bowl or blender. Pour hot milk mixture over spinach. Blend well. Serve at once.
Yield: 3 small cups of soup as an appetizer or 1 large bowl (2 cups) as a main entree.

Spinach Squares

4 tbsp. butter

3 eggs

1 c. flour

1 1/2 cups milk

1 tsp. salt

1 tsp. baking powder

1 lb. grated cheddar

1/4 cup spinach flour

1 tbsp. chopped onion Seasoned salt (opt.)

oven to 350 degrees. Melt butter in 9 x 13 inch baking dish in oven.
Remove dish. Beat eggs then add flour, milk, salt and baking powder. Mix well. Add cheese, spinach flour, onion and mix well. Spoon into dish and level off. Sprinkle with seasoned salt if desired. Bake 35 minutes at 350 degrees. Cool and cut into squares.

Spinach Feta Bread

3/4 cup spinach flour —

2-1/4 teaspoons yeast —

3 cups bread flour —

1/3 cup wheat bran —

1-1/2 tablespoons sugar —

1/2 tablespoon salt —

1/2 tablespoon nutmeg —

1/2 teaspoon black pepper —

3 tablespoons oil —

2 eggs —

1/3 cup feta cheese —

1/2 cup water

Bring all ingredients to room temperature and add to machine. Select white bread cycle.

Spinach Casserole

1 pint cottage cheese

4 eggs, beaten

3 tablespoons flour

1/4 lb. cheddar cheese cubed

1/2 cup spinach flour

3 – 4 tablespoons of butter dash of salt

together cottage cheese, eggs and flour. Add cheese. Cut butter into pieces and combined with mixture. Add salt. Bake uncovered at 350 degrees for 1 hour.

Spinach and Mushroom Quiche

  2 medium onions, white or yellow, chopped

1/2-1″ size 8 ounces mushrooms washed and sliced

1/2 to 2/3 cup spinach flour

2 or more cloves garlic, minced

3 or 4 eggs beaten with about

1/2 cup milk

1 cup grated mozzarella cheese

1 cup grated sharp cheddar cheese

1 nine-inch deep dish pie crust

1-2 tbs butter Herb for garnish and flavor, such as Rosemary, Summer Savory, Marjoram

Salt and pepper to taste.

at 350 F for one hour or until no longer juicy inside. Melt the
butter over medium heat, saute onions and add garlic in a skillet. When onions are translucent add the mushrooms and cook out the juice. Then add the spinach flour and extra milk if needed and mix together. Add your salt and pepper. Place the pie crust on a cookie sheet or something similar. Transfer vegetable mixture to the pie crust and spread evenly. Sprinkle the mozzarella cheese on top, then sprinkle on
the cheddar cheese. Separately gently beat the eggs adding the milk. Salt and pepper can be added to the eggs, add the herb 1/2 tsp. Slowly pour the egg mixture over the cheese and veggies. Sometimes its too full so don’t use all the egg. Clean any spilled egg off the cookie sheet and put the quiche back on the pan, sprinkle with additional herbs. Place pan in the lower part of the oven for the first 30 minutes and then transfer to the upper half to finish baking.


serves about 6

3 medium chopped tomatoes

1 chopped red onion

1 chopped leek

1 chopped celery stalk

2 small chopped zucchini or other squash

1/3 cup spinach flour

2 1/2 to 3 cups flour basil to taste which is optional dill to taste which is optional, but good

vegetables in a bowl. Mix in water, basil and dill. Pour into your
dutch oven and leave in the sun 4 to 6 hours before serving.

Cheese Tomato Omelet

1 Tablespoon dried Parmesan cheese

1 Tablespoon chopped dried spinach

1 tablespoon dried broken tomato slices

1/8 teaspoon dried powdered onion

To make the omelet:
1/2 cup powdered eggs

1/4 cup water 

1/4 cup water

3 tablespoons nonfat dry milk

1/8 teaspoon pepper

1 tablespoon unsalted butter

Mix together first four
ingredients. Melt butter or oil in a 6 or 7 inch frying pan. Pour in
egg mixture. Now sprinkle the above dry ingredients over egg mixture as it is browning in the frying pan.


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Melissa Francis
Melissa Francis
Greetings! I'm Melissa Francis, the founder and primary contributor to The Homestead Survival. With over 20 years of experience in homesteading, sustainability, and emergency preparedness, I've dedicated my life to helping others achieve a simpler, more self-reliant lifestyle.

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