Do you love cooking and baking but need to avoid gluten? This guide to alternative flours can help! Whether you are looking to make homemade bread or a perfect pie crust, there are delicious, healthy alternatives to traditional wheat flour. And we’ve also partnered with Nuts.com to give our readers a special offer so you can try them out! Here are 3 alternative flours that you should get to know:
Almond flour is particularly popular with people on gluten-free diets, as it serves almost all of the same uses as wheat flour. It can even be used as a one-to-one replacement for all-purpose flour in baking. Many gluten-free cookbooks feature the flour prominently in their recipes.
Compared to other flours, almond flour is especially flavorful, with a nutty taste that works well with many other foods. It produces baked goods that are especially light and moist. It’s also very easy to use, and doesn’t require any sifting or kneading.
Even if you’re not on a gluten free or low carb diet, give this unique flour a try and you won’t be disappointed by the nutty flavor, delicate undertones, and the moist yet light baking products that result from its use. It’ll be a refreshing difference from your everyday flours.
Almond Flour Nutrition
1. Protein Powerhouse: Almond flour is high in protein (1 serving has 6 grams of protein compared to 5.5 grams in one egg) and low in carbohydrates and sugar. This makes it an attractive option for customers on paleo or low-carb diets. Furthermore, the protein is great for maintaining and building healthy muscles.
2. Heart-Healthy: 64% of the fats found in almonds are monounsaturated fats and according to the American Heart Association, these fats may help lower harmful cholesterol as effectively as expensive pharmaceutical drugs in addition to lowering the risk of heart disease.
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Coconut flour is a low-carb, gluten-free baking alternative to wheat flour. It provides a good source of protein and fiber, which makes this healthy flour particularly satisfying. Suitable for many diets, coconut flour creates baked goods with the perfect textures. It can even be added to smoothies and soups for a boost of nutrition.
Coconut flour is made from ground-up, dried coconut meat.
Tips for Baking with Coconut Flour
1) Coconut flour behaves differently than wheat flours. It cannot be used as a one-to-one replacement for wheat flours, and generally works best in combination with other gluten-free flours.
2) Substitute 1/4 to 1/3 cup of coconut flour for every 1 cup of wheat flour as a general rule of thumb in baking.
3) Coconut flour is HIGHLY absorbent. Typically, recipes using coconut flour require more moisture, which can be provided by eggs, oils, and other liquids.
4) Scoop, don’t pack. To measure coconut flour, scoop it up with a measuring cup and level it off with a knife. It’s best to avoid packing it into the cup.
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Chickpea flour is finely milled and 100% stone ground from dried chickpeas. Also known as garbanzo flour, this gluten-free baking product can be used as a substitute for wheat flour. Chickpea flour is ideal for making falafel, pancakes, fritters and more. It’s also packed with fiber, protein and iron. Chickpea flour has a creamy and mild nutty taste. It lends a slightly sweet, rich flavor to baked goods and works particularly well with dominant flavors such as chocolate and pumpkin.
How to Use Chickpea Flour
Baking: Substitute chickpea flour for up to 1/4 of the flour in your baking. It can be substituted for wheat flour or gluten-free flours to increase the protein and fiber content of your baked goods.
Egg substitute: For vegans and those with egg allergies, garbanzo bean flour can be used as an egg substitute in baking. Simply whisk 1/4 cup of chickpea flour with a 1/4 cup of water to use as a substitute for 1 egg.
Thickener: A lesser known way of using garbanzo bean flour is as a thickener for soups, sauces, and gravies. It has a mild flavor so it won’t overwhelm your dishes. Use it once your recipe is almost finished cooking.
A one-ounce serving of chickpea flour contains:
5 grams of dietary fiber
5 grams of protein
10 percent of the daily value (DV) for iron
B-complex vitamins and other minerals
Click here for more information and recipes using chickpea flour.
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