There are many reasons why you may want to explore wheat flour alternatives. Here are some easy and healthy options for you to try.
Wheat flour has long been the main ingredient in baking cakes, cookies, tarts, and other pastries. Whether you have gluten intolerance, celiac disease, or have chosen to follow a healthy eating plan, you’ll be glad to learn about wheat flour substitutes while enjoying the deliciousness of the food we love.
The following list provides wheat flour alternatives, which are gluten and wheat free.
Millet is an ancient, drought-resistant grain widely cultivated in China, India, and Africa. Millet has a similar protein structure to wheat, making it a fantastic substitute for wheat flour. It has a sweet, cornmeal-like flavor. In addition to giving gluten-free meals, millet is also rich in iron, dietary fiber, B vitamins, copper, manganese, magnesium, potassium, phosphorus, and zinc. Wheat lacks many of these nutrients. Unlike wheat, millet can be stored at room temperature for more than a year.
Millet flour is full of nutrients
Although millet can be a direct substitute for wheat, it’s best combined with other gluten-free flours to create a versatile all-purpose mix.
Sorghum flour is similar to millet and is ground from sorghum grain. Sorghum is commonly used in Africa and India to make porridge, flatbread, and flatbread. It has a slightly sweet taste, which makes it ideal for people looking for alternative flours with a sweet taste.
Sorghum flour is rich in antioxidants, iron, dietary fiber, B vitamins, copper, manganese, magnesium, potassium, phosphorus, and zinc. Sorghum is common in making gluten-free beers.
Arrowroot flour is ground from the roots of an arrowroot plant. Arrowroot flour is a flavorless, odorless, and gluten-free powder used to thicken sauces, soups, and other foods such as jellies and fruit fillings. Arrowroot flour has twice the thickening power of wheat flour.
It’s a great choice for thickening sauces like cranberry sauce and sweet and sour sauce, since arrowroot flour can hold up against acidic mixtures. Arrowroot flour is used to make homemade ice cream, as it is not affected by freezing temperatures.
“Arrowroot flour is a great option to thicken sauces like cranberry sauce”
It is added at the end of cooking time as prolonged heating will cause the arrowroot powder to lose its thickening ability. Arrowroot is rich in B vitamins, iron, and potassium, but lacks protein, giving it great thickening power.
Coconut flour is ground from dried coconut meat. It is rich in protein, fiber and fat with a light coconut flavor. These three nutrients make coconut flour so filling. It contains fewer carbohydrates, making it a great substitute for wheat flour, especially for those on a keto diet.
It is gluten and wheat free and can be used to make baked cakes, cookies, bread and muffins. Coconut flour is very absorbent. This means that using only this flour will result in a dry, densely baked product.
To avoid this effect, you need to add more eggs and additional fat or liquid to get a perfect texture for your baked goods.
Almond flour is a gluten-free and wheat-free flour that is made by grinding dried almond nuts. It is a great source of healthy fats and protein.
Almond flour is made from ground almonds.
It contains high calories that make you feel fuller for a long time.
Almond flour can be used in baking, raw desserts, and breads. Use 3/4 cup almond flour with 1/4 cup arrowroot flour to substitute one cup of all-purpose flour for added flavor.
Amaranth flour is a gluten-free and wheat-free flour made from the seeds of the amaranth plant, which is a leafy vegetable. Amaranth flour is very rich in protein. It is also a good source of calcium, iron, magnesium, and phosphorus.
While not a grain, amaranth flour has a dense grain with a slightly earthy flavor, so don’t use a 1:1 ratio when using it to replace all-purpose flour.
“Amaranth flour is very rich in protein. It is also a good source of calcium, iron, magnesium and phosphorus”
Since amaranth flour is dense, it is preferred to combine amaranth flour with almond flour for a nutty, earthy flavor in your baked goods.
Cassava flour is another great wheat-free and gluten-free wheat substitute. It is made from the roots of the cassava plant. Adds sweetness and chewiness to baking. It can also be used as a thickener.
However, it is absorbent, which means you’ll need to use less to avoid a dry baked good. Cassava flour stores well at room temperature.
brown rice flour
Brown Rice Flour is a natural, gluten-free substitute for wheat made from unpolished brown rice. It has a higher nutritional value than white rice. It contains brown rice bran which makes it rich in fiber. This also means that it has a noticeable texture, a bit grainy. It is ideal for making cakes, cookies and bread.
Brown rice flour is ideal for making bread.
Brown rice absorbs more moisture than regular flour. Therefore, it is important to add liquid or use more eggs to make great products.
Brown rice flour rises very quickly, so it’s a good idea to avoid any leavening agents while baking.
Potato flour is gluten and wheat free, and is a great alternative to wheat flour. Potato flour has a very strong potato flavor, as well as the heaviness of potatoes. For these reasons, a little goes a long way in a recipe. It also has a short shelf life, so only buy it when you plan to use it.
“Potato flour does not work well when used alone in recipes”
It is also used as a thickening agent for sauces, sauces, and soups. Potato flour does not perform well when used alone in recipes, so it is recommended to combine it with other gluten-free flours.
Banana flour is made from unripe green bananas that are dried and ground to create a flour that has a bran flavor rather than a banana flavor. Banana flour is used in cooking and baking. It is useful for thickening soups and sauces.
Read more: Everything you need to know about celiac disease
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