Have you ever noticed how many different varieties of flour are available in your grocery store's baking aisle? There are several alternatives to all-purpose flour, including whole-wheat, buckwheat, chickpea, and wheat flour alternative.
It turns out that substituting whole-grain and nut-based flours for some of the all-purpose flour in your favourite recipe provides numerous health benefits. According to Alyssa Katz, RD, a registered dietitian at Henry Ford Health, "these flours contribute protein, fibre, and other minerals." "At the same time, you're experimenting with different flavours and textures." It's a no-lose situation."
What Are the Health Advantages of Whole-Grain and Nut-Based Flours?
Flour is an essential ingredient in baked goods such as bread, muffins, and cakes. The type of flour used in a recipe impacts the consistency, flavour, and nutrients of the completed product.
Many recipes call for all-purpose flour, which is manufactured only from the endosperm of the wheat grain. Carbohydrates, protein, and several nutrients are found in the grain's interior.
Whole-grain flours, on the other hand, have more nutrients because they are prepared from the entire grain. Whole-grain flours contain the following nutrients in addition to those found in all-purpose flour:
Protein, vitamins, and antioxidants have been added. Whole-grain flours are high in protein, which aids in the rebuilding and repair of muscle throughout the body. These Baking gluten free also include important vitamins and antioxidants that help the body stay healthy, reduce inflammation, and fight disease.
Fiber: Both the bran (the outer layer of the grain) and the germ (the interior component of the grain) are high in fibre, which is an important part of a balanced diet. Fiber improves digestion, decreases cholesterol, regulates blood sugar levels, and lowers the risk of heart disease and certain malignancies. It also keeps you fuller for longer, which aids with weight management. However, many Americans do not consume the recommended 20 to 30 grammes of fibre each day. Using whole-grain flour in your baked products can help you get there.
Many flours are strong in protein and fibre, including:
Almond and peanut flours are examples of nut-based flours.
flour made from chickpeas
Gluten is a protein found in grains such as wheat, barley, and rye that adds to the structure of baked foods. Individuals with celiac disease, a condition that limits the body's ability to digest gluten, may benefit from nut or legume flours.
How to Use and Store Whole-Grain and Nut-Based Flours
When baking with alternate flours, Katz recommends the following steps:
Experiment: To improve the flavour and nutrition of your baked goods, experiment with different flours. Make blueberry pancake muffins with whole-wheat flour to start your day with a substantial and nutritious breakfast. Increase the nutritional value of your favourite pie recipe by using almond flour in the crust.
Use the correct amount of flour: Replace 25% to 50% of the all-purpose flour with whole-grain flour to keep the structure of the baked item and enjoy the added benefits. Nut, bean, and seed flours lack gluten, which gives baked foods structure. If you use one of these, you'll need to add a binder like xanthan gum or eggs. You can also combine these options with gluten-free or whole-wheat flour to achieve the desired structure.
Moisture should be added: Whole-grain and nut flours may result in a drier bread or cake batter. To moisten the batter, add 1 to 2 teaspoons water or another liquid to the recipe.
Store flour correctly: Keep all-purpose flour at room temperature in an airtight container. However, whole-grain and nut flours contain more fat, which might degrade if stored at room temperature. Freeze these flours in an airtight jar for up to a year.
"Be creative as you discover new ways to boost nutrition and reduce guilt when enjoying baked goods," Katz advises. Begin with these recipes:
Muffins with carrot cake
Soft-baked granola bars with cranberries and walnuts
Crepes Viola with lemon cream and blueberry sauce