Dear fellow bloggers (particularly Annie) -
I'm trying to get a basic understanding of flour alternatives -what/why/how they do what they do in recipes. I don't dislike wheat or want to avoid it completely, but from what I'm reading it seems there are better options for adding nutritional benefits to a recipe, and to adjust my carb/protein/fat ratios to where they should ideally be. I LOVE breads. I don't like puffiness. I want to try out some new stuff and see how my body responds. Anyone who has experience with any of these flour alternatives - tips, warnings, rave reviews, etc - would you please add your 2 cents? I'd really appreciate it.
This is the list I've gotten online, which is rather overwhelming:
Flour Definition and Uses:
Almond Flour
Made from ground almonds; sometimes called almond meal. Almond Meal is high in protein and a small amount can be included in gluten free flour
mixes. They can also be used in place of dried milk powder in some recipes
if you are also on a dairy-free diet. Almond flour has been used since
medieval times as a thickener. Use Almond flour as 25-33 % of total flour
blend.
Buckwheat
Buckwheat flour is GF even though the name has wheat in it. The plant is
related to rhubarb. The ground seed produces gray brown flour which is
nutritious, being a source of easily digested protein. It is high in fiber and is
also said to reduce cholesterol and lower blood pressure. It is used in
pancakes, bread, normally mixes with other flours as it has a strong flavor.
Best when blended with other flours as no more than 20% of the blend.
(Replace 1 cup wheat flour with 7/8 cup Buckwheat Flour)
Corn Flour- (Cornstarch)
Excellent in corn bread, muffins, and waffles—especially when blended with
cornmeal. Corn flour is finely ground cornmeal. Corn Flour is a light, white
powder often used in GF mixes. It can be used by itself as an excellent
thickener for sauces. Best when blended with other flours as no more than
25% of the blend. (Replace 1 cup wheat flour with 1 cup Corn Flour or ¾
cup Corn Starch)
Cornmeal
Excellent in corn bread, muffins, and waffles—especially when blended with
corn flour. Stone ground cornmeal is used to make polenta. Cornmeal is
yellow flour, also known as Masa Harina (Masa) and is often used for
making tortillas. (Replace 1 cup wheat flour with 3/4 cup Cornmeal)
Millet
Lends a light yellow tint to baked goods and produces a light, dry crumb
with a smooth, thin crust. Millet performs best when blended with other
flours, comprising no more than 30% of the flour blend. Millet is very high
in protein and one of the easier grains to digest. (Replace 1 cup wheat flour
with 1 cup Millet Flour)
Quinoa
Excellent in all types of baking, including cakes, cookies, breads, and
biscuits. Quinoa is a cereal grain from Peru which used to be the staple diet
of the Incas. It is high in fat and is used in a GF flour mix to add moisture
to baked goods. It has a pleasant, nutty taste. Good source of vegetable
protein. Best if blended with other flours no more than 25% of total flours
and used in highly spiced or flavored foods. (Replace 1 cup wheat flour
with 1 cup Quinoa Flour)
Rice (Brown or White)
A bit gritty by itself, but works fine when combined with other flours. The
coarser the grind, the more liquid needed. White rice flour is white; brown
rice flour has a slight tan tint. Best when blended with other flours as no
more than 60% of the blend. (Replace 1 cup wheat flour with 7/8 cup Rice
Flour)
Sorghum Flour
Sorghum is another nutritious grain and works very well in all kinds of
baking, especially bread. It is mild and sweet and very finely ground. It is
used to add body and moisture to baked goods. Sorghum is best blended
with other flours and can comprise up to 50% of the flour blend. (Replace 1
cup wheat flour with 1 cup Sorghum Flour)
Sweet Potato Flour
Produces baked goods with a great taste and texture. Its faint sweetness
will affect gravies and other savory sauces. Ground from sweet potatoes
and is hard to find. Sweet Potato flour is one of the least allergenic foods
on earth and a good choice for people with multiple sensitivities.
Tapioca Starch Flour
Excellent in baked products when it makes up 25-50% of total flour blend.
Tapioca Starch Flour commonly found in commercial GF flour mixes. Made
from the root of the Cassava plant, tapioca flour serves to lighten baked
items and helps impart a good texture with a chewy texture. It has no
pronounced flavor and quickly and produces crispy coating to breading.
Best when blended with other flours as no more than 25% of the blend.
(Replace 1 cup wheat flour with 1 cup Tapioca Flour)