What are grain-free flours?
Those are the flours that are gluten free and grain free, that you can incorporate into your recipes without the "inflammatory effects of gluten and grain". Yes, you can have your bread and desserts again by just learning how to incorporate and recreate your recipes with these flours.
1. ALMOND FLOUR
Almond flour, one of the most familiar is made from blanched almonds. A 1:1 substitution for all -purpose flour is appropriate for most recipes. Almond flour is a heavier flour, so leave your baked goodies in the pan a little longer after removing it from the oven.
. Almond flour is high in protein and low in carbohydrates.
. Almond flour is a good source of vitamin E, magnesium, potassium and calcium.
HOW TO USE:
. For cakes, cookies, muffins and so on, use a truly fine ground blanched almond flour.
. Almond flour does not contain gluten or any other "binding" to give volume or stability, so use plenty of eggs.
. Due to its lack of gluten or starch is best suited for baking cookies and crusts. Even though I've had good success with muffins. I recommend you try my blueberry muffins. Still, yeast-based recipes generally do not perform well with almond flour, unless you mix it with other flours.
. Be aware that almond flour burns easily. Watch your baking time.
MY FAVORITE BRANDS:
The brand absolutely matters, and my go-to almond flour is from Honeyville. I also find Bob's Red Mill very good.
RECIPES:
My Portuguese apple pie that I've recreated from my mom's recipe
2. COCONUT FLOUR
Coconut flour is made from the meet of fresh coconuts which has been ground into a fine powder. This flour requires some techniques to yield good results. Due to its high fiber content, coconut flour will soak up moisture in the recipes. For baked goods it's best to add an extra egg or water to keep your recipe moist.
. Great source of fiber and low in carbohydrates, which makes it very friendly for diabetics. Very rich in dietary fiber.
. High in protein ( one cup =25 grams of protein).
. High in lauric acid, supports the immune system, the thyroid, and promotes healthy skin.
. The manganese content supports bone health, nervous system, thyroid and helps to maintain optimal blood sugar levels.
HOW TO USE:
. Coconut flour, due to its high fiber content is extremely absorbent. You may want to substitute 1/4 cups of coconut flour for every cup of your regular flour in your recipes.
. The high fiber content in coconut requires more eggs than in a regular recipe and liquid to prevent a dry product. As a good rule of thumb, I use 6 eggs and one cup of liquid, per cup of coconut flour.
. You can use coconut flour as a thickener for gravies, soups or stews.
MY FAVORITE BRANDS:
BOB'S RED MILL or TROPICAL TRADITIONS
RECIPES:
.Blueberry muffins. I've tried the blueberry muffins with both flours, either almond flour or coconut flour and find it delicious with either one. Again, experimentation is the key to having success in your recipes.
3. ARROWROOT FLOUR
Arrowroot flour is another great substitute for wheat flour. It is extracted from the pulp of the arrowroot plant, Maranta arundinacea, which is considered an herb.
. High in protein and it's loaded with nutrients.
. Easy to digest and good for those who have a sensitive gut.
. Arrowroot is known for also help regulate blood sugar and cholesterol levels.
HOW TO USE:
. Arrowroot flour can be used to substitute cornstarch as a thickening agent in soups gravies, sauces, stews, puddings and custards.
. In baking goods mixed with almond flour and coconut flour.
. As a rule of thumb I use to substitute 1/4 of the recipe for arrowroot. Experimenting is the key to use this flour.
4. GREEN BANANA FLOUR
. Green banana flour is a sort of brand new flour. It is made from unique green banana and processed before the natural fruit sugars are formed.
. Green banana flour is loaded with nutrients, specifically potassium and is a highly resistant starch.
. It is a healthy choice for the gut.
HOW TO USE:
. It has an earthy flavor and can be used in smoothies, muffins, cupcakes, cookies, breads, cakes and waffles. Also as a thickener for sauces.
. You may want to substitute 1/3 cup of green banana flour for every cup of your regular flour in your recipes.
RECIPES
Banana bread
MORE GRAIN FREE FLOURS YOU CAN USE:
SUNFLOWER SEED FLOUR, PUMPKIN AND FLAX SEEDS
You can use these flours for a nut-free option. I've only made goodies from flax seeds that I've grounded in a food processor. I have successfully made flax seed bread.
TAPIOCA FLOUR
Tapioca flour is made from the starchy root vegetable of yucca. Tapioca flour is a hypoallergenic food that allows people with food allergies or restricted diets to still enjoy fluffy baked goods.