Most people today use white flour. But as it becomes increasingly clear, this is not good for our health at all, because white flour is bleached and contains gluten, to which more and more people are developing an allergy. It is bleached through a chemical process that also removes most of the nutrients. What we then consume are empty calories that cause blood sugar levels to rise rapidly, along with bleach residues, most likely from GMO seeds that have been sprayed with toxins. That sounds less healthy! Baking without flour then seems to be the most sensible option. More precisely, without white flour. We have put together some substitutes for you to try. Have fun trying it out and enjoy your meal.
You can substitute some of the flours 1 to 1 for your recipes, while others should be mixed with other flours in proportion to achieve a good consistency. We have included instructions for you on what to use for each flour.
Baking without flour: buckwheat flour
Contrary to what the name suggests, buckwheat flour is not wheat and is therefore gluten-free. It has an earthy aroma. You can use it for bread, waffles or even pizza dough. Valuable nutrients such as fiber and proteins andMicronutrients such as magnesium, manganese, iron, copper and phosphorus are inherent in it. Research shows that it supports heart health, balances blood sugar levels, has an anti-inflammatory effect in the body and can inhibit the development of cancer. You can mix it with another whole wheat flour in a proportion of 25 to 50 percent.
Oat flour as a flour alternative for cakes, waffles and cookies
When it comes to oat flour, you should make sure that the product is labeled “gluten-free”. Even if the oat flakes from which the flour is made are gluten-free, some types may be contaminated. You can replace flour with oat flour in a 1:1 ratio. You don't need to mix it with any more flour. In addition to baking bread, you can also use it to make cakes, waffles and pancakes.Oat flour shouldSupport heart health, lower cholesterol levels and help regulate blood sugar levels. If you want to prepare a pastry that needs to rise, it is recommended that you mix in more flour. For example, buckwheat flour.
Bake bread, pizza dough or cakes from quinoa flour
Quinoa flour consists of the ground quinoa grains and creates an unexpectedly fluffy and moist texture in bread, pizza dough and even cakes. Some people find the taste a bit bitter, which you can reduce by roasting it in a small pan over low heat for about 5-10 minutes before using and then processing it further. You can use it to substitute up to 50 percent of the wheat flour. Quinoa flour is a very good source of plant proteins, fiber, iron and unsaturated fatty acids. It has antioxidant and anti-inflammatory properties.
Hemp flour for gluten-free muffins and sponge cakes
Hemp flour consists of the finely ground, deoiled seeds of hemp. It is gluten-free and has a mild, slightly nutty flavor, making it suitable for use in cakes andsweet pastriessuitable. You can also use it to make bread and pizza bases. A total of 33 percent proteins, a high proportion of fiber, zinc, iron and magnesium are included in the cake. You can use it to replace up to 25 percent of the flour content, giving the pastry a pleasant texture. Store hemp flour in the refrigerator, otherwise it could quickly go rancid.
Baking without flour: coconut flour
Coconut flour is made from the dried, finely ground pulp of the coconut. It has a sweet taste and is therefore very suitable as cake flour or for cookies. It should be borne in mind that it does not have very good binding properties and therefore requires the addition of additional ice and a little more liquid.
As a rule of thumb, remember that you should use 1 egg per 30 grams of flour to achieve a good texture. In total, you can substitute up to about a quarter of the amount of flour specified in the recipe with coconut flour, and three quarters with another flour, such as buckwheat flour or almond flour. It is higher in calories than other flours and contains proteins, fiber and minerals such as potassium and iron.
Almond flour for cheesecakes and pastries
Almond flour is made from deoiled almonds that are finely ground into a fine flour. It is gluten-free and contains a number of valuable nutrients such as magnesium, omega-3 unsaturated fatty acids, plant protein and vitamin E. You can use it directly in a mixing ratio of 1:1, which is the entire amount of wheat flour that you would use for the recipe . The active ingredients in flour can have positive effects on your health because they are said to help keep blood sugar levels stable and lower LDL cholesterol and blood pressure.
