Alternate Flours
WHAT ARE ALTERNATE FLOURS?
A flour alternative is any ingredient, other than traditional wheat-based flour, used primarily for baking. Examples include:
Nut and seed flours: these flours are made from ground nuts and seeds and lack gluten [almond flour and coconut flour]
Grain-based flours: these can be gluten-free [rice flour or quinoa flour] or whole-grain alternatives to refined white flour (spelt flour]
Vegetable and root flours: [potato flour and chickpea flour]
WHY IS IT IMPORTANT?
Baking with alternative flours is beneficial for dietary needs like gluten intolerance, improving the nutritional value of baked goods by adding vitamins, minerals, fiber, and protein, and creating unique flavors and textures. They can also have a lower glycemic impact than refined flours.
HOW CAN WE DO IT?
You can get started with these four flour swaps. For the best results, try combining two flours in a recipe. A go-to is almond and oat together.
Almond flour is made from finely ground blanched almonds, offering a slightly sweet, nutty flavor. It's gluten-free, low in carbohydrates, and rich in healthy fats,
Substitution Ratio. Typically, you’ll use about 1 cup of almond flour for every 1 cup of wheat flour, but you may need to adjust the amount of eggs or leavening agents.
Texture: Almond flour produces a denser, moister texture. It's excellent in cookies, cakes.
Oat flour is made from finely ground oats, providing a mild, slightly sweet flavor. It’s a whole grain flour that’s rich in fiber and nutrients.
Substitution Ratio: Oat flour can be substituted for wheat flour at a 1:1 ratio in some recipes, but it’s often best to mix it with other flours for better texture and rise.
Texture: Oat flour gives baked goods a soft, tender crumb. Because oat flour doesn’t contain gluten, it doesn’t rise as much. Pair it with a binding agent or another flour to achieve the desired texture and structure.
Spelt Flour is made from the ancient grain spelt, a type of wheat, and is available as either a whole grain or white flour. It has a slightly nutty and sweet flavor. While spelt flour does contains gluten, some people who are not severely intolerant find that spelt is gentler on their stomachs than modern wheat.
Substitution Ratio: You can often use it as a one-to-one substitute for regular wheat flour in recipes, though you may need to adjust liquid or fat depending on the recipe.
Texture: Unlike modern wheat, spelt's gluten is more delicate, so over-kneading can lead to a crumbly texture.
Coconut flour is made from dried, ground coconut meat. It’s gluten-free, low in carbs, and high in fiber, with a mild coconut flavor that enhances sweet baked goods.
Substitution Ratio: Coconut flour is highly absorbent, so you can't substitute it for wheat flour at a 1:1 ratio. Use about 1/4 to 1/3 cup of coconut flour for every 1 cup of wheat flour, and increase the liquid or eggs in your recipe to maintain moisture.
Texture: Baked goods made with coconut flour are often denser and more crumbly. To counteract this, use plenty of eggs or other moisture-rich ingredients like applesauce or mashed bananas.
