As wheat allergies become increasingly common, more and more individuals are seeking healthful wheat-flour replacements. However, with the available range of specialty flours available online and at grocery store aisles, how do you decide which specialty floor to use for baking and cooking?
First of all, it’s important that you understand that gluten is what gives traditional baked foods texture and rise. Considering the fact that many specialty flours are gluten-free, results may not be identical. Still, it is possible to come close, and with some practice you’ll get to cook delicious goods to enjoy yourself or use as a gluten-free gift idea for your foodie friends.
Below I’ve listed some of the best flour alternatives for every taste and dietary need and how to utilise them as substitutes. You can easily find these specialty flours online or at specialised stores.
Coconut Flour
If you live a low-waste lifestyle, coconut flour could be your new favourite baking ingredient. It’s manufactured from coconut meat, a byproduct of coconut milk and coconut oil production.
Coconut flour is a fine, white, naturally gluten-free flour. High in fibre, this flour aids digestion and can help maintain balanced blood sugar levels. It also contains more protein than all-purpose flour and minerals such as iron and potassium.
Substitute 1/4 cup (28 grams) coconut flour for 1 cup (120 grams) of all-purpose flour. Because coconut flour absorbs more water, you’ll need to increase the amount of liquid in your recipe.
Amaranth Flour
Amaranth flour is a type of ancient grain flour, but because it is essentially a seed, it is gluten-free. Due to its earthy flavour and thick texture, it shouldn’t be used alone when substituting all-purpose flour.
It is tough, a good source of fibre and includes a significant amount of non-heme (plant-based) iron. Substitute amaranth flour for all-purpose flour in a 1:1 ratio by combining it with other types of flour.
Almond Flour
Almond flour is one of the popular specialty flours online among those who follow gluten-free and grain-free diets. It’s extremely healthy and may be used in a variety of recipes, including as an all-purpose flour alternative. Almond flour has more healthful fats and fewer carbohydrates than all-purpose flour.
It’s also high in various vitamins and minerals, including vitamin E and magnesium. Substitute 3/4 cup (84 grams) almond flour for 1 cup (120 grams) of all-purpose flour. In order to improve the texture of your baked goods, it’s also advised to include a binding agent like the xanthan gum in your almond flour recipes.
Chickpea Flour
Aside from being a popular legume, chickpeas can also be made into super-nutritious flour. Also known as gram flour or garbanzo bean flour, chickpea flour has a nutty flavour and is a common ingredient in Indian and Caribbean cooking. This bean flour is strong in plant protein and minerals such as iron and folate. It’s also naturally gluten-free.
Substitute 3/4 cup chickpea flour (84 grams) for 1 cup all-purpose flour (120 grams). Use it as a gluten-free binding agent in dishes such as cakes. You may also substitute it for other gluten-free flour in a 1:1 ratio.
Whole Wheat Flour
Whole-wheat flour is an excellent option for an all-purpose sub that is higher in key nutrients, like fibre. Whole-wheat flour has more protein.
Because these nutrients work together to keep you full, whole-wheat flour baked goods may be more filling than all-purpose flour baked goods. For every 1 cup (120g) of all-purpose flour, substitute 113 g of whole-wheat flour.
Buckwheat Flour
Buckwheat flour is derived from grain-like seeds, making it a gluten-free choice as well. It’s highly healthy, with plenty of fibre and minerals like iron and potassium.
It has a somewhat bitter flavour that may alter the flavour of your baked goods. Furthermore, because it lacks gluten, it will not provide the bouncy results that the all-purpose alternative will.
When substituting buckwheat for all-purpose flour, combine it with more neutral-tasting flour and other components to lighten the texture.
Quinoa Flour
You’ve certainly heard of quinoa, but chances are you’ve never cooked with it. Quinoa, another seed-turned-flour, is gluten-free and has a nutty, earthy taste.
Quinoa flour is high in vitamins and minerals such as folate, magnesium, iron, and zinc. It also contains a lot of protein and fibre.
In most recipes, use quinoa flour for half the amount of all-purpose flour. To get the required texture of baked items, you may need to blend quinoa flour with other flour and binding agents.
Cassava Flour
Cassava is a gluten-free flour made from cassava, a South American tuberous vegetable. It has a neutral flavour and is mostly composed of carbohydrates, with no fat or protein. If you want a high-protein alternative, this is not an acceptable substitute.
Recipe experts recommend using cassava flour as a 1:1 equivalent (by weight) for all-purpose flour, albeit the results may not be ideal every time.
Rye Flour
Rye flour is a great substitute for all-purpose flour since it has equivalent quantities of fibre and protein. However, there are some significant variances.
It has a more earthy flavour and less gluten than all-purpose flour. Because of these properties, it is perfect for producing bread and other savoury baked items.
Substitute 1 cup + 2 tablespoons (136 grams) of medium rye flour for 1 cup (120 grams) of all-purpose flour. Please keep in mind that this amount may need to be adjusted based on the recipe and other ingredients you use.
