Amazing Alternatives to Wheat Flour

ALMOND FLOUR is generally my preferred alternative to wheat flours. It is low in carbohydrates, packed with prebiotic dietary fiber that nourishes the beneficial bacteria in our gut, rich in vitamins like vitamin E, and contains healthy fats and protein (all beneficial for brain health). It also has a slightly sweeter taste than regular flour. These attributes make it a fantastic substitute for wheat flours for those without nut allergies. Additionally, almond flour is simple to use and requires fewer ingredients than recipes with wheat flours. Swapping wheat flour for almond flour is straightforward. You just use a 1:1 ratio.

In Europe, almond flour is a highly versatile ingredient used in age-old recipes such as crepes, cakes, cookies, tortes, macaroons, and marzipan. I have replaced almond flour in most of my recipes.

Wheat flours are not only highly processed but also hybridized. Many think that hybridized wheat will enhance crop strength and health, as well as the capacity to feed a rapidly expanding population. In my well-known Art of Healthy Living Workshop, I discuss how hybridized wheat has taken over our agricultural landscape. Many consumers are unaware that glyphosate, the same chemical found in RoundUp, is sprayed on many of these crops.

Having suffered from diet-related chronic illnesses such as pre-diabetes, insulin resistance, high blood pressure, high cholesterol, high triglycerides, non-alcoholic fatty liver disease, and ultimately dystonia, which left me with limited use of my hands, I began exploring the power of food.

An Important Lesson

Food is more than just calories; it serves as INFORMATION for every cell in your body. Wheat flours are highly processed and rank high on the glycemic index. I managed to overcome all of my chronic illnesses by eliminating processed foods like wheat flours.

COCONUT FLOUR

If I'm out of almond flour or need to cook for someone with a nut allergy, I choose coconut or oat flour instead. I like using coconut flour because it is high in fiber. While wheat flour is mostly starch with some protein and fiber, coconut flour mainly consists of protein and fiber with little starch, making it a healthier option.

When using coconut flour, keep in mind that it absorbs much more liquid than wheat flour, so you'll need significantly less flour and more liquid in your recipe. A useful rule of thumb is to use 1/4 to 1/3 the amount of coconut flour compared to wheat flour. It's best to begin with recipes specifically designed for coconut flour until you become familiar with its characteristics. Without the right amount of liquid, recipes using coconut flour can turn out very dry. You should add extra liquid, such as water or coconut milk. Since coconut flour is gluten-free, it won't add structure or elasticity to your recipe, resulting in a denser dish. If you're aiming for a light and airy result, consider another option. When I first experimented with coconut flour, it reminded me of sawdust, but after getting used to it, I enjoy using it!

OAT FLOUR

Consider using oat flour. Oat flour is a nutritional powerhouse, offering 7 grams of protein and 4 grams of fiber, and is rich in iron and calcium. Oats also contain a soluble fiber called beta-glucan, which helps keep you feeling full. It is also beneficial for heart health.

Oat flour functions similarly to wheat flour and gives baked goods a soft and fluffy texture. For this reason, I enjoy using it in my pancake recipes. My favorite way to use oat flour is in my oatmeal cookies, which my grandchildren love! Like coconut flour, the absence of gluten in oat flour affects its ability to provide elasticity and structure. Xanthan gum or glucomannan flour can help baked goods like cakes rise when using oat flour. Additionally, like coconut flour, it is more absorbent than wheat flour, so recipes require extra liquid.

With any new ingredient, I recommend searching online for popular recipes using it and experimenting until you become familiar with it. Oat flour is often combined with other flours, such as coconut flour.

Gluten-free oats are excellent for those with celiac disease or gluten allergies. Due to its high fiber content, oat flour is easily digestible. I also love using oat flour because it behaves more like wheat flour in certain recipes compared to coconut flour. It is suitable for those with gluten and nut allergies, or a history of kidney stones.

Substitute by using 1.3 cups of oat flour for every 1 cup of wheat flour when making cakes, muffins, cookies, and quick bread recipes.

Nutritional Value Comparison

Nutritional Value Comparison

Observe the contrast between almond flour and white wheat flours! Do your body a favor by making the switch. If you have a nut allergy, consider using coconut or oat flour as a substitute for white wheat flours.

My preferred cookie recipe that incorporates almond flour is my take on pecan sandies. This fruit and nut cookie, rich in plant protein, healthy fats, and fiber, is a fantastic addition to your baking collection.

This cookie dough can be effortlessly shaped into forms like hearts or just rolled and flattened into circles.

PRO TIP: To keep the dough from sticking to your hands while rolling or shaping, occasionally sprinkle your hands with a bit of water.

Whenever I attend a gathering, I am always requested to bring this spice cake! It's undeniably a favorite!

I hope you give these recipes a try! I'm sure you'll enjoy them just as much as we do!

Be well,

Elise