Almond meal– Also called simply “ground almonds,” the meal ground from whole almonds is flexible and yields a great texture, though heavier than wheat-based flour. Almond flour– Almond flour refers to flour ground from blanched almonds that might or might not have had the excess oil pushed from it. Coconut flour– The flour ground from coconut meat has a fantastic taste and fragrance (remarkably not coconutty, for those of you who do not like coconut). I for that reason prefer to use it as a secondary flour to customize the taste and texture of a primary flour, such as almond meal. Like coconut flour, I find garbanzo bean flour beneficial as a “lightening” flour to make nut flours a bit lighter and less dense.
So youve kissed all things wheat goodbye. And youve concerned learn that gluten-free foods made with replacement flours like cornstarch, tapioca starch, potato starch, and rice starch are also very damaging, considering that they make visceral fat grow, send out blood glucose through the roofing system, and trigger high blood pressure and cardiovascular disease.
But possibly you d sure like a few muffins or cookies occasionally– without paying a health cost.
What “flours”– non-wheat and without gluten-free scrap carbohydrates– are truly safe and provide affordable baking attributes? Heres my updated list, the flours I utilize in my recipes:
Almond meal– Also called simply “ground almonds,” the meal ground from entire almonds is flexible and yields a great texture, though much heavier than wheat-based flour. Search, as prices differ commonly. I am in Milwaukee, Wisconsin and I can pay anywhere from $4 to $18.99 per pound from local supermarket.
Almond flour– Almond flour refers to flour ground from blanched almonds that may or may not have had the excess oil pressed from it. This yields a great flour but minus much of the fiber and maybe the oil. It is likewise somewhat more costly. I, for that reason, reserve using almond flour for when a lighter texture is required, e.g., layer cake. As with almond meal, search for best costs, as costs vary commonly. (Costco has actually proven a inexpensive and outstanding source.).
Ground pecans– Yielding a coarser meal than that from almonds, ground pecans can be used in location of almond meal or flour. I find pecan meal best for pie crusts. Anybody allergic to almonds might find ground pecans useful.
Ground walnuts– Similar to ground pecans, ground walnuts are coarser and best utilized as pie crust or in recipes in which a coarse texture is wanted. Similar to ground pecans, ground walnuts may work for almond-allergic people.
Coconut flour– The flour ground from coconut meat has a terrific taste and scent (remarkably not coconutty, for those of you who do not like coconut). It yields a hygroscopic and exceptionally dense (water-absorbing) item. I therefore prefer to use it as a secondary flour to customize the taste and texture of a primary flour, such as almond meal. A common mixture would be 3 1/2 cups almond meal/flour + 1/4 cup coconut flour.
Ground golden flaxseed– Its the golden flaxseed you want, not the more typical brown, when you desire a flour replacement. The golden yields a finer texture and does not share the “off” taste and scent of brown flaxseed. Used by itself, the ground golden flaxseed tends to be too crumbly, so it is best used as a secondary flour together with almond meal or other nut meal.
Sesame seed meal– Sesame seeds yield a remarkably light flour. Ive been making sesame seed crackers with ground sesame meal, whole sesame seeds, mustard powder, onion powder, garlic powder, and cayenne pepper to dip in hummus– fantastic! Buy sesame seeds from the bulk area, not from the spice aisle– much cheaper.
Sunflower seed meal– Sunflower seed meal yields a dense and oil-rich end-result, helpful when density is preferred such as in cookies. Likewise, avoid usage of baking soda or baking powder when utilizing sunflower seed meal, else you will get a green chlorophyll color.
Garbanzo bean flour– This practically didnt make the list due to greater carbohydrate material. Like coconut flour, I discover garbanzo bean flour helpful as a “lightening” flour to make nut flours a bit lighter and less thick.
Lupin flour– Flour ground from legume is really low-carb with one gram net carbohydrate per 1/4-cup flour. Like garbanzo bean flour, lupin flour likewise offers prebiotic fibers.
There are indeed lots of other flours and meals you can acquire or grind yourself, however Ive crossed those off the list for a range of reasons, such as the unacceptably high carbohydrate material of chestnut flour, amaranth flour, and buckwheat flour. For example, 1/4-cup of buckwheat flour yields 20 grams net carbohydrates– too numerous.
And do not sweat the linoleic acid/omega -6 material of these flours. Our diet plans need to be abundant in veggies, fish, poultry, beef, pork, avocados, olives and olive oil, while the foods we prepare from these flours are just additions to a diet of real foods abundant in omega-3 fatty acids, monounsaturates, and saturated fats.