12 Types Of Gluten-free Flour That Will Make Baking Healthier

Karen Lennox Author: Karen Lennox Time for reading: ~8 minutes Last Updated: September 12, 2022
12 Types Of Gluten-free Flour That Will Make Baking Healthier

Wheat flour makes delicious and mouth-watering pastries, but what about the benefits? Fortunately, there is an alternative - gluten-free flour. Consider the main types of such flour and their features.

 

Wheat flour makes delicious and mouth-watering pastries, but what about the benefits? Fortunately, there is an alternative - gluten-free flour. Consider the main types of such flour and their features.

Amaranth flour

Amaranth is a relative of quinoa that was used by the ancient Incas and Aztecs. The unique plant is rich in the strongest natural antioxidants - squalene and vitamin E. A balanced protein composition with a high content of essential amino acids makes amaranth an ideal product for vegetarians. In addition, it contains iron, potassium and vitamins A and D.

Pancakes, muffins and amaranth flour bread come out fluffy and with a delicate nutty flavor. But keep in mind that this flour has a peculiar taste, so it is better to mix it with other types of gluten-free flour. It can also be added to regular flour if you are not yet ready to completely switch to gluten-free baking. We advise you to replace with amaranth flour from 20% to 50% wheat.

Nutritional value: 344 kcal per 100 g.

coconut flour

An exotic fruit gives energy and normalizes digestion. No wonder, because coconut is the champion in fiber content, mostly insoluble. It is more than 30% in the fruits of the palm tree, and this is twice as much as in wheat bran. Coconut also boasts a high content of valuable fats. They are responsible for the feeling of satiety and help control weight.

Coconut pulp is dried, defatted and ground to make flour. The finished product has a powdery texture and a light vanilla aroma. Such flour is very economical: 1 cup of wheat flour will replace ½ cup of coconut flour. Keep in mind that during cooking, it expands in volume, as it absorbs moisture well. Coconut flour dough is fluffy, crumbly and sweet.

Nutritional value: 388 kcal per 100 g.

 

It's worth knowing: how to cook gluten-free pastries

There are nuances to gluten-free baking. If you are just starting out with PP flour, be prepared to experiment. Here's what we advise you to pay attention to:

  • Gluten substitute. Gluten binds dough during baking. Without it, the products are brittle, and the dough does not hold its shape or breaks. Use additional ingredients that will "fasten" the dough. Gluten substitutes in PP baked goods: xanthan or guar gum, protein isolate, psyllium, whipped protein, and cornstarch or tapioca.

  • Properties of PP flour. It is not at all like wheat flour and is not replaced in a 1:1 ratio. For example, instead of 1 cup of regular flour, use ¼ to ⅓ coconut flour. Also, flour may differ in absorption (absorbency), so you will have to adjust the amount of liquid and eggs. We advise you to look for ready-made recipes for PP-baking, where specific proportions are given.

Life hack: when you need something quick and tasty, ready-made baking mixes come to the rescue (for example, from POLEZZNO). They already contain the basic components in strictly adjusted proportions. So in any case, you will get a delicious result without spending a lot of time and effort.

Corn flour

Cornmeal is of particular importance in Mexican cuisine. All the most popular dishes are made from it: tortilla, nachos and tacos. Corn flour is rich in starch and fiber, so products made from it are satisfying and nutritious. Due to its composition, the product restores the intestinal microflora, improves complexion and has a positive effect on the functioning of the gastrointestinal tract.

The properties of corn flour help cooks to get unusual dietary dishes. It changes the texture of pastries and gives them a beautiful yellow color. Cornmeal dough is dense and thick, and products made from it are sweetish and with a slight taste of corn.

Nutritional value: 326 kcal per 100 g.

sesame flour

Nutritious sesame, or sesame, is a storehouse of minerals and amino acids. At the same time, it has a pleasant and bright taste. No wonder sesame flour is so often used in oriental cuisine. From this product, the famous tahini paste is obtained - the basis for delicious sesame halva. The classic delicacy has a chocolate taste and a rich composition that improves the condition of the skin, hair and nails.

The texture of sesame flour is similar to coconut flour. It has a nutty flavor and aroma. The product sets off the taste of other types of flour, so it is good to combine with coconut or almond flour. Valuable flour is used not only in baking, but also as a thickener for soups, gravies and sauces.

Nutritional value: 410 kcal per 100 g.

bird cherry flour

An unusual product with an intriguing taste and aroma. It is obtained from dried and ground bird cherry fruits. Bird cherry flour contains a whole range of useful substances: vitamins and microelements. Due to its high content of coumarin, it helps maintain the health of the vascular system and the heart. This rare and valuable substance lowers cholesterol levels and prevents the formation of blood clots.

 

From bird cherry flour, mouth-watering and unusual desserts are obtained. They have a chocolate-almond flavor and aroma with hints of blueberries, almonds and rum. Just keep in mind that bird cherry flour makes the dough more dense and dry. This flour is also quite tart, so we recommend mixing it with other flours, such as rice and almond flour.

Nutritional value: 120 kcal per 100 g.

Flax flour

Fiber and virtually the entire subgroup of B vitamins are key features of flaxseed meal. This type of flour is also especially useful for women. It contains special phenolic compounds lignans, similar in structure to the female hormones estrogen. Therefore, the use of flaxseed flour not only helps to regulate the digestive system, but also has a positive effect on hormonal balance.

Flaxseed flour helps to get pastries with a pleasant brown hue and with an interesting aroma. Finished products are stored longer and do not get stale. Flour can be added to the first and second courses: from soups to casseroles. It has an excellent degree of viscosity, so it can replace eggs, for example, in recipes for muffins or bread.

Nutritional value: 270 kcal per 100 g.

Almond flour

Almond flour is ground almonds that have retained all of their health benefits. They are rich in unsaturated fatty acids, minerals and B vitamins. Almonds also stand out due to the large amount of vitamin E: a handful of nuts contains 37% of the daily value.

 

Almond flour improves the texture and taste of crumbly dough. With it, you can prepare delicious desserts, such as the famous French macaroons, marzipans and meringues. And if you add almond flour to pâtés or pancake fillings, it will give familiar dishes a more refined taste.

Nutritional value: 602 kcal per 100 g.

Green buckwheat flour

Dietary product with the most valuable properties of buckwheat grains. Green buckwheat flour is an excellent source of vegetable protein, fiber and almost all B vitamins. The product also contains powerful antioxidant flavonoids that maintain the health of capillaries and vessel walls.

If we compare green buckwheat flour with ordinary buckwheat, then the first wins significantly. With prolonged contact with water, unroasted cereals secrete mucus, so the flour from it has a good binding property. From such flour, ideal shortbread dough and the most complex products, such as noodles or dumplings, are easily obtained. They are easily absorbed by the body and do not have the characteristic taste of fried buckwheat. So if this cereal is not one of your favorites, this does not mean that you cannot bake delicate pancakes or a chocolate muffin from it.

Nutritional value: 328 kcal per 100 g.

Green banana flour

Green banana flour is made from a special variety of planano bananas. These fruits are not like the usual dessert ones: they are not at all sweet and more starchy. To taste, such bananas are similar to potatoes that have not undergone heat treatment. They are dried and then crushed. Ready-made flour is rich in natural resistant starch, which is a nutrient medium for the development of beneficial microflora, as well as potassium and vitamin B6.

Cooks find green banana flour one of the best substitutes for wheat flour. Banana flour is similar in texture to regular flour, but baked with it is lighter and more airy. Moreover, exotic flour has excellent binding properties, so it can be used without eggs.

Nutritional value: 350 kcal per 100 g.

Psyllium flour

Psyllium is the natural husk of the psyllium seed, native to India. This is a “noble” relative of the well-known herb, which was applied to wounds in childhood. When combined with water, the husk becomes a soft gel rich in soluble fiber. It creates favorable conditions for the growth of beneficial microflora, removes unnecessary substances from the body and inhibits the absorption of fats.

 

An Indian superfood perfect for gluten-free baking. Psyllium is able to absorb large amounts of water, forming a gel-like mass. It makes the dough softer and fluffier. What is important, the exotic plantain has neither taste nor smell, so you can bake both lean products and sweets from it.

Nutritional value: 42 kcal per 100 g.

chickpea flour

Chickpea flour is ideal for those who play sports. It is rich in vegetable protein: 100 g of the product contains 20 g of protein. It contains the essential amino acids methionine, which improve reaction speed, memory and increase efficiency. In addition, the nutritious product is a source of B vitamins, healthy fats and insoluble fiber, which causes a quick feeling of satiety.

Chickpea flour has one feature that you need to get used to. It gives the products a specific pea taste and aroma. Therefore, it is better to cook not desserts from this flour, but unsweetened pastries, for example, buns or flat cakes. You can also add some spices to it, for example, cloves and cinnamon.

Nutritional value: 323 kcal per 100 g.

Rice flour

A nutritious product that will be useful for both children and adults. It is popular in Asia and is a basic component of Japanese, Thai and Chinese cuisines. Contains vitamins of group B and helps fight swelling, helping to remove excess salts from the body. It has a high energy value, which reduces the need for sugar and fats.

Rice flour has a neutral taste. It makes the dough fluffy and crispy. Rice flour makes delicious cookies, pancakes, and oriental-style dishes such as rice noodles or Nyan Gao pudding. But keep in mind that rice flour takes longer to cook than wheat flour and requires more liquid.

Nutritional value: 321 kcal per 100 g.

 

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