Incredible Ingredient: Arrowroot (Gluten Free, Paleo, Corn Free, Top 8 Free)

Gluten Free Arrowroot by The Allergy Chef

Arrowroot… Truly One Of The Most Amazing Gluten Free, Grain Free Ingredients Available. Let me start by saying this: if you’re not gluten free, arrowroot will be of little use to you. If you’re not corn free, the same applies. For those who can have gluten, wheat (of all variations) is the preferred ingredient to use, rather than a blend of pseduograins and starches.

So What Exactly Is Arrowroot?

Arrowroot is a starch. It’s usually obtained from tropical plants. Arrowroot is NOT the same as tapioca. It comes from the Maranta Arundinacea plant where tapioca comes from cassava.

Once extracted, arrowroot is sold as a white powder. Make sure you’re getting pure arrowroot, and not something mixed with other starches. Arrowroot has a distinct smell in my opinion, but it’s mild. Also, arrowroot has very little taste.

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We simply use the term “arrowroot” but the terms arrowroot powder, arrowroot starch, and arrowroot flour all refer to the same product. This is important because potato starch and potato flour are NOT the same thing.

If you’re curious about the nutritional profile of arrowroot, here’s the USDA info sheet. There are many article online about the health benefits of arrowroot, but make sure you’re reading credible articles and don’t be afraid to fact check.

When To Use Arrowroot

Arrowroot is great for soup, sauces, glazes, foods you’ll freeze, and non-dairy recipes. A tip to remember: arrowroot should be added at the end of a recipe if you’re using it as a thickening agent. If you heat it for too long, it can become too thick, and also start to breakdown.

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Arrowroot plays well with acid unlike some thickeners, however, does not play well with dairy. Interestingly, we’ve never experienced this first hand because everything we create is dairy free due to severe allergies in our home.

Arrowroot Is Important For Gluten Free Flour Blending

If you’re new to making gluten free flour blends, here’s the most important piece of advice I can share: flour blending is critical to your success. CRITICAL. For a gluten free flour blend to be effective, you need flours of different weights. We talk more about that in this article.

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Arrowroot is a lightweight starch that brings fluffy to the table. Without a starch in your mix, you can end up with a dense gluten free product, and that’s no fun. The only time you shouldn’t flour blend: if you absolutely can’t due to dietary restrictions.

Arrowroot In Gluten Free Baking

Once you have an idea of how you’d like to go about flour blending, arrowroot should be experimented with. You can also use potato starch in baking. Interestingly, we sometimes use both together 🙂

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It’s very common for each recipe developer to have a go-to combination of flours and amounts. We have our favorite combo of millet, sorghum, oat, and arrowroot. Our recipes will use these in different amounts based on what we’re going for, but arrowroot is always a small (but very important) component.

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To understand this better, bake a recipe with and without arrowroot. It will help you see and feel what it does to your recipes.

Arrowroot In Paleo and AIP Paleo Baking

Arrowroot is approved for both the Paleo and AIP Paleo diets. It is NOT for Keto, GAPs, or SCD.

Like with regular gluten free flour blending, you’re going to want a blend of flours for grain free baking. Our favorite combination is cassava, tiger nut (NOT a nut, tuber), and arrowroot. We use this combination because it’s very allergy friendly.

Like with standard gluten free baking, arrowroot is a small, yet important component of grain free baking.

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Tip: if you’re using cassava only, do not use cassava and arrowroot as the only two flours in your mix. You really need the trifecta of cassava, arrowroot, and tiger nut for best results.

However, the above only applies if you’re egg free. If you’re able to use eggs in your baking, cassava only works pretty well.

Arrowroot in Corn Free Baking

Arrowroot is naturally corn free, like many other raw materials. However, it’s the processing you’ll need to be concerned about. When purchasing arrowroot, be sure to ask the company about everything from start to finish including the cleaning products used and packaging materials.

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You may find it’s easier to make purchases in wholesale sizes (25 – 50 pounds) instead of retail packaging sizes. This is because there’s less handling of the ingredients. We have had much success with this method.

Arrowroot In Cooking: Slurry Power

As you cook more at home, you’ll see recipes that call for a slurry, and it’s usually cornstarch based. A slurry is a starch mixed with water, then added to what you’re cooking to act as a thickening agent.

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Arrowroot is awesome at being a slurry. We’ve used it in soup, “custard”, caramel sauce, and more. The mistake most people make when using this starch in cooking: they add the arrowroot straight to the recipe. For example, tapping arrowroot directly into your sauce and stirring (I’m guilty too).

Arrowroot is most effective when mixed with water and stirred until it dissolves. Then, pour this mix into your recipe. The magic will leave you in awe.

Arrowroot in Ice Cream

Yes, arrowroot can also be used in ice cream. You would use it as an alternative to xanthan gum. However, since most ice cream bases can be made in the blender, rather than the stove-top, you’ll be missing the heat element. Arrowroot’s real magic shines through when heat is in the equation.

With ice cream, we sometimes use kudzu, which is a Japanese version of arrowroot.

A Little Arrowroot Goes a Long Way

If you use too much arrowroot, you’ll end up with undesirable results. In many of our recipes, arrowroot may be as little as 10% of the flour weight.

When making a slurry, if too much of this startch is used, you’ll end up with a thick steaming mess.

Arrowroot In Frying

Some fried food recipes call for corn starch to be used as a coating. While arrowroot is also a starch, it is less effective in this situation. That doesn’t mean it can’t be done. It means that the crispiness you get with cornstarch fried foods is not the same with arrowroot fried foods. For this reason, we opt to create a flour blend when frying.

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Final Thoughts

Personally, we’ve had so much success with arrowroot that I’m forever grateful for it. We use it almost daily, and our recipes are fantastic because of it. If you’re new to gluten free and don’t have issues with products such as Cup-4-Cup, there’s no harm in using them.

We are unable to use any commercial blends due to my severe corn allergy, therefore, EVERYTHING must be made from scratch at home. One of the benefits to that is our reduced food costs (although I still pay with my time).

Going gluten free or grain free or corn free can be so incredibly difficult at first. However, armed with the right information and recipes, it can get much easier.


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