You’ve probably noticed in some of my posts that there are a LOT of flour alternatives. I think most of us are aware that white flour is not ideal for our health and inflammation, but that doesn’t mean we have to totally get rid of baking. I LOVE baking! And look, I am ALL about balance… if you want to cook with white flour every now and then, then DO IT! I do have some “better” alternatives to conventional white flour I will share, but it’s all about balance ya’ll. So take a look at these healthier white flour alternatives.
WHITE FLOUR
Let’s first look at the demon: WHITE FLOUR. The big, bad processed devil that is super refined and processed and void of pretty much any and all nutrients, I would limit this as much as possible. But hey, every now and then we want to bake a real cake with real flour right?
So what’a s girl to do? Here’s what you do: READ THE LABELS. Yes, there are brands out there that do a better job of not using bleach and other chemicals to strip their flour, and some use other means (similar to those used in Europe, where most of the methods in the US are BANNED… yes banned. Their flour products are more nutritious than ours…), so that there is still some fiber and other nutrients left in white flour. Make sure you look for unbleached and preferably organic, so at least you know there is less residue from pesticides and other harmful materials. I like to go with a white wheat or unbleached flour.
OTHER FLOURS
What about those that don’t want to use white flour, but aren’t looking to go as far as using oats for flour? Plenty of options! First you have spelt. Spelt flour has a nutty, slightly sweet flavor and can substitute for wheat flour, (or white flour if you don’t mind a little change in flavor). It’s one of those less processed floors (more easily digestible) and is actually super high in protein and lower in calories than regular flour. Try it in my Coconut Bread!
Oat flour is in this category as well as the gluten free category because not all oats are gluten free. So if you don’t care about gluten, just get some oats, blend it into a flour and BOOM… oat flour! It provides lots of fiber and other vitamins but will make your baked goods more dense.
GLUTEN FREE FLOURS
Brown rice flour has a light nutty flour that is great for breading as well as thickening gluten free sauces and gravies and can also be used in baking.
Teff flour is another great gluten free variety, made from an ancient African grain. It is is high in protein, fiber and B vitamins, and is considered a low glycemic flour. The taste of teff is unique , it is dark and a little earthy but is a great substitute for other gluten free flours because of all the vitamins and minerals available.
A gluten free blended flour (like Bob’s Red Mill) is a great alternative when baking, since the blend is just right for optimal texture.
Oat flour is a great gluten free option as long as you have found certified gluten free oats. Oat flour is pretty dense, so keep this in mind when using it as a replacement in baking.
Sorghum flour is a naturally gluten free flour that is light, mild and sweet and is a great gluten free substitute for whole wheat flour.
Some other gluten free flours are chickpea flour (provides an interesting nutty flavor and creamy texture), almond flour (which is great for those that are grain free), coconut flour (also grain free and lighter than almond flour). and buckwheat flour (I love me some buckwheat pancakes) which has a great flavor and is typically best when combined with other flours.
Try out some new flours and see how you can change up your recipes!