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Video: Replace White Flour With 18 Healthier Alternatives
All-purpose flour is the most common product used in savory meal and baking recipes. However, if you are gluten intolerant and have just fallen for the superfood trend, there are plenty of alternatives to choose from. Aside from green banana flour, cassava flour and coffee flour which we have already dedicated separate articles to, now we have put together the other alternative flours for you and the exact methods of incorporating them into your preparations to replace the White flour.
18 healthy and low-carb products to replace white flour with
In recent years, white flour is not the only thing that can be used to prepare different dishes. Given that this is cited as one of the main reasons for gaining weight, along with white sugar, it makes sense that followers of a balanced diet are always looking for healthier types of flour that yield new ones. textures and flavors on their plates.
1. How do you replace all-purpose flour with whole wheat flour?
Whole wheat flour is made from the whole grain of wheat, which explains its richer and more fibrous composition. Most professional bakers recommend using a 50/50 mixture of whole wheat flour and white flour (all purpose, bread or cake depending on the recipe). However, to make quick breads and cookies, you can use 7/8 cup of whole wheat flour instead of 1 cup of all purpose flour. Also, let your pasta rest before cooking for better hydration.
In fact, this coarse-textured flour contains more protein and calcium than white flour. Whole wheat flour makes heavier breads and baked goods. Mixing it with all-purpose flour will lighten the texture while retaining the nutritional benefits.
2. Coconut flour as a substitute for white flour
Coconut makes a flour that is low in carbohydrates and high in fiber but contains more saturated fat than white flour. It has high moisture content and incredible absorption capacity, which can create a drier and denser finished product. Its use in recipes may require the addition of additional liquid or fat. In general, ¼ of a quantity of coconut flour is sufficient to replace 1 quantity of conventional flour in any type of preparation.
3. Almond flour
Made from ground raw almonds, almond flour provides protein, fiber, moisture, and a nutty flavor to gluten-free baked goods. However, it is richer in fat than white flour.
In combination with buckwheat flour, this flour can be used to prepare a breading for chicken cutlets. Moreover, you can easily get it at home using a high speed blender.
4. Rice flour
Available in white and brown varieties, rice flour is high in fiber and protein and has a nutty flavor. Rice flours tend to produce a sandy or grainy texture, so look for finely ground products or mix them with another gluten-free flour to make up for the difference in consistency.
The most common use of rice flour is to make a porridge to thicken sauces by stirring a little in a liquid. Brown and white rice flours are interchangeable in recipes but add different flavors. Use about 2 tablespoons per cup of liquid that needs to be thickened. Or, add to anything fried for a light, airy and crunchy texture.
5. Replace white flour with chickpea flour
Made from ground chickpeas, this gluten-free flour is richer in fiber, protein and iron than white flour. Its dense texture makes it an excellent thickener or binder in preparations such as pasta sauces, donuts or meatballs. And why not give it a try as a pancake batter base? Also make creamy completely vegan pasta by using a mixture of water and chickpea flour instead of cream or milk and mixing in cashews to replace cheese.
6. Buckwheat flour
Nutty in flavor, rich in fiber and vitamins, this ancient cereal flour is another excellent gluten-free product. Since it can be chalky in large amounts, try a one-to-one ratio of buckwheat and another flour when a recipe calls for this type of powder as an important part of the dry mix.
An excellent ingredient for pancakes, muffins or savory pasta, buckwheat flour is packed with protein and has a strong flavor and nutty aftertaste.
7. Rye flour
Rye flour is made from rye grains, a type of cereal kernel and varies in color from light to dark depending mainly on the amount of whole grains it contains. Dark rye flour generally contains more whole grains, making it richer in fiber and heavier in texture than the more refined light variation.
This flour has a malty, earthy, and somewhat sour flavor that adds complexity to baked goods like crackers and classic rye bread. Although not as commonly used in sweet pastries, this one improves rustic dishes like tomato crumble for example.
8. Oatmeal - the lower calorie substitute for all-purpose flour
This gluten-free flour is made from ground oatmeal - the germ, bran and endosperm of oats. High in fiber and slightly sweet, oatmeal is most often considered a substitute for some white flour in breads, pancakes, homemade protein bars, cookies and other baked goods.
9. Amaranth flour
Ground amaranth, which contains many amino acids absent in most flours, does not contain gluten and a lot of protein. It gives a light earthy character to baked goods and is usually included in recipes at a 50/50 ratio with another lighter product. For example, a cup of amaranth flour gives the perfect flavor to caramel cookies and crumbles.
10. Quinoa flour
Quinoa flour is a good alternative for people who cannot consume wheat. While you can buy it at the store, you can also make this high protein powder at home using raw quinoa seeds. Include in muffins, pancakes and breads. However, this floury product does not always retain its shape like other flours, so it is advisable to combine it with other flours for better results.
11. Spelled flour
Spelled is a kind of whole wheat that mimics regular white flour quite well, thanks to its gluten content and low density. Moderately high in protein and fiber, this product provides a pleasant, chewy texture and works quite well in cake recipes.
12. Teff flour
Teff is a staple grain that grows mainly in Ethiopia and Eritrea where it is most often ground into flour and used to make injera, a spongy sourdough flatbread. It's also great for imparting a nutty, earthy flavor to baked goods like muffins and works well in combination with other gluten-free flours. Finally, however you use it, it's a highly nutritious option that's high in protein and fiber.
13. Millet flour
Millet is another tiny seed containing a modest amount of protein and fiber. It produces a flour with a soft, starchy consistency, making it an excellent choice for gluten-free baked goods like cookies, muffins, and chocolate cakes. However, most cooks recommend mixing millet with at least one other flour when baking to enhance the flavor.
14. Replace white flour with potato flour
If you want to use potato flour in your recipe as a substitute for white flour, the first thing to know is that it absorbs more liquid. If your preparation requires more water, start at the lower end instead. If the dough is still too sticky to handle easily, sprinkle on a little all-purpose flour.
Starch helps keep bread soft, moist and cool by absorbing and retaining liquid. When bread becomes stale, it is because its liquid evaporates; starch slows down this process.
Substitute potato flour in a 1: 1 volume for all-purpose flour in recipes containing yeast. The dough may be a bit stickier and more difficult to handle at first, but careful kneading should create a ball of smooth dough.
15. Chestnut flour
Chestnut flour is made from finely ground roasted chestnuts and often used in Italian baking. It can act as a partial or complete substitute for white flour in baked goods to provide them with softness and density. Low in fat and high in carbohydrates, chestnut flour is a tasty and satisfying addition to the gluten-free diet.
Chestnut flour tastes the same as chestnuts. You can add it to pretty much anything that requires regular flour - pancake recipes, pear or apple pies, pasta, muffins, cookies and cakes. However, it is best (the safest) to combine it with regular or gluten-free flours. In this case, you can substitute 1 cup of white flour for 1/4 cup of chestnut flour in a recipe.
Substituting white flour in recipes gives new and exciting flavors. Cornmeal thickens sauces well and can be used in the same proportions as white flour. It can also be combined with other flours to make muffins and breads.
Important: Always use a double portion of baking powder with the cornmeal. The average recommended amount is 2.5 teaspoons of yeast for each cup of this powder.
17. Legumes to replace white flour
Chickpeas, lentils, and black and kidney beans are among the most popular white flour alternatives. Obviously, you should only use black beans when the recipe includes cocoa powder, as the beans give preparations a dark color. Substitution tip: replace 1 cup of white flour with 1 cup of mashed beans.
18. Savory shortbread and crumbled sweet cookies
If you're not on a low carb diet, you can easily substitute white flour for leftovers in your afternoon snack. The ratio is 1: 1 of regular flour and cookie crumbs.
* Sources: bhg.com, ice.edu/blog, self.com, doctorbonnebouffe.com