Traditional cereals, whole grains, and even egg flours are replaced by nutrients that occupy shelf space next to all-purpose and whole wheat flours.
However, each type of flour alternatives works best in specific recipes. Instead, use these tips from Rachel Hartley, RD, LD, owner of Rachel Hartley Nutrition, for cooking and baking with flour.
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Coconut flour
Made with shredded coconut, this box is packed with fiber instead of wheat flour, with 5 grams per 2 tablespoons, more than 1 cup of all-purpose flour.
“Coconut flour absorbs a lot of water, so a good rule of thumb is to use the optimum amount of water for banana flour.” Try a slightly sweetened coconut-flavored flour for your muffin tin.
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Almond flour
Almond flour has more protein and fewer carbs than white flour, and Hartley loves the mild, nutty flavor of baking powder.
“I love having it in my cookies because it adds a crunchy texture and a light flavor,”
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Quinoa flour
Surprisingly, quinoa flour has less protein than white flour, with 8 grams of protein in a half cup compared to 6.5 grams in a regular cup, making it an excellent source of fiber and iron.
Some people find the flavor bitter, earthy or herbaceous, so Hartley recommends using it in savory recipes like crackers and flatbreads.
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Tapioca flour
Tapioca flour or tapioca starch has a fair amount of fiber (2 grams per 1/4 cup) but it is useful in recipes.
This is due to its mild flavor and ripening qualities. Ideal for sauces, soups, and pie fillings. It is often used in combination with other gluten-free flours in baking.
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Banana flour
Well this is the real deal! Mash the green banana well. Then get well-milled banana flour This gluten-free, paleo-friendly product is packed with resistant starch, a type of gut-healthy fiber.
The taste is really neutral. Add 1-2 scoops to the smoothie. Or you can bake them into delicious cakes, cookies and pies.
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Chickpea flour
Chickpeas are a must these days. This flour alternatives is high in protein and fiber with 5 grams per 1/4 cup and tastes delicious.
In addition to gluten-free bread wraps and vegan burgers, chickpea flour is also great for crepes, soca (a flatbread that Hartley says gives pizza a delicious crust) and egg-free frittatas and quiches.
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Oat flour
You don’t have to walk around the grocery store to get oatmeal. Just toss in the oatmeal. (Preferably oatmeal) in a food processor. You can even make your own substitute dough! With a light oatmeal flavor (no surprise), it’s the perfect addition to savory recipes like pancakes, muffins, waffles, pastries, and cookies.
Hartley recommends replacing a third of the flour in the recipe with oats.
