What and how to replace white flour if you are a healthy diet?
All use flour is the most commonly used product in savory meal and pastry recipes.However, if you are intolerant of gluten and precisely succumbed to the trend of superfoods, there are lots of substitutes among which choose.Apart from green banana flour, cassava flour and coffee flour to which we have already devoted separate items, now we have gathered for you other alternative flours and exact methods to integrate them into your preparations to replace theWhite flour.
18 Healthy and Low-Carb products with which replacing white flour
Liens commerciauxIn recent years, white flour is no longer the only thing you can use to prepare different dishes.Since it is cited as one of the main reasons to gain weight, with white sugar, it is logical that the followers of balanced food are always looking for healthier types of flour that give newTextures and flavors on their plates.
1.How to replace all use with whole wheat flour?
Full wheat flour is made from the full wheat grain, which explains its richer and fibrous composition.Most professional bakers recommend using a 50/50 mixture of whole wheat flour and white flour (all use, bread or cake depending on the recipe).However, to prepare fast breads and cookies, you can use 7/8 cup of whole wheat flour instead of 1 cup of all use flour.Also, let your pasta rest before cooking for better hydration.
Liens commerciauxIn fact, this coarse texture flour contains more protein and calcium than white flour.Whole wheat flour gives heavier breads and bakery products.Mixing it with all use flour will reduce the texture while retaining the nutritional advantages.
2.Coconut flour as a substitute for white flour
Coconut gives a flour low in carbohydrates and rich in fibers but which contains more saturated fats than white flour.It has a high humidity content and an incredible absorption capacity, which can create a drier and denser finished product.Its use in the recipes may require the addition of liquid or additional fat.In general, ¼ quantity of coconut flour is sufficient to replace 1 quantity of classic flour in any type of preparation.
3.Almond flour
Made from ground raw almonds, almond flour provides proteins, fibers, humidity and a hazelnut flavor with gluten -free bakery products.However, it is richer in fat than white flour.
In combination with buckwheat flour, this flour can be used to prepare a breading for chicken cutlets.In addition, you can easily get it at home using a high -speed mixer.
4.Rice flour
Available in white and brown varieties, rice flour is rich in fiber and protein and has a hazelnut flavor.Rice flours tend to produce a sandy or grainy texture, so look for finely ground products or mix them with another gluten-free flour to compensate for the difference in consistency.
The most common use of rice flour is to make a porridge to thicken the sauces by stirring a little in a liquid.Brown and white rice flours are interchangeable in recipes but add different flavors.Use about 2 tablespoons per cup of liquid which should be thickened.However, add to all that is fried for a light, airy and crunchy texture.
5.Replace white flour with chickpea flour
Made of ground chickpeas, this gluten -free flour is richer in fiber, protein and iron than white flour.Its dense texture makes it an excellent thickening or binding in preparations such as pasta sauces, donuts or meatballs.And why not try as a pancake dough?Also make completely vegan creamy pasta using a mixture of water and chickpea flour instead of cream or milk and mixing cashews to replace the cheese.
6.Buckwheat flour
Hazelnut in flavor, rich in fiber and vitamins, this old cereal flour is another excellent gluten -free product.Since it can be crayy in large quantities, try a ratio of one for buckwheat and another flour when a recipe requires this type of powder as an important part of the dry mixture.
Excellent ingredient for pancakes, muffins or savory pasta, buckwheat flour is full of proteins and has an assertive flavor and a hazelnut afterall.
7.Rye flour
The rye flour is made from rye grains, a type of cereal grains and its color varies from clear to dark depending on the amount of whole grains it contains.Dark rye flour generally contains more whole grains, which makes it richer in fiber and heavier in texture than the more refined variation.
This flour has a malted, earthy and slightly sour flavor that adds complexity to bakery products like crackers and classic rye bread.Although it is not so commonly used in sweet pastries, it improves rustic dishes such as tomatoes for example.
8.Oat flour - the less caloric substitute for all use flour
This gluten -free flour is made of ground oats - the germ, sound and endosperm of oats.Rich in fiber and slightly sweet, oatmeal is most often considered as a substitute for part of white flour in breads, pancakes, homemade protein bars, cookies and other bakery products.
9.Amaranth flour
The ground amaranth which contains many amino acids absent in most flours, does not contain gluten and a lot of protein.It gives a slight earthy character to bakery products and is generally included in recipes in a 50/50 ratio with another lighter product.For example, a cup of amaranth flour gives the perfect flavor to caramel cookies and crumbs.
10.Quinoa flour
Quinoa flour is a good alternative for people who cannot eat wheat.Although you can buy it at the store, you can also make this powder rich in protein at home using quinoa seeds.To include in muffins, pancakes and breads.However, this floury product does not always keep its form like other flours, so it is advisable to combine it with other flours for a better result.
11.Spelt flour
Spelled is a kind of whole wheat that imitates ordinary white flour fairly well, thanks to its gluten content and its low density.Moderately rich in protein and fiber, this product gives a pleasant and soft texture and works rather well in cake recipes.
12.Teff
Teff is a basic cereal that grows mainly in Ethiopia and Eritrea where it is most often ground in flour and used to make injera, a flat sourdough bread spongy.It is also ideal for giving a hazelnut and earth flavor to bakery products such as muffins and works well in combination with other gluten -free flours.Finally, whatever use you make of it, it is a highly nutritious option, rich in protein and fiber.
13.Millet flour
Millet is another tiny seed containing a modest amount of protein and fibers.It gives a flour with a soft and amylated consistency, which makes it an excellent choice for gluten -free pastries such as cookies, muffins and chocolate cakes.However, most cooks recommend mixing the millet with at least another flour when cooking to enhance the flavor.
14.Replace the white flour with potato flour
If you want to use potato flour in your recipe as a substitute for white flour, you should above all know that it absorbs more liquid.If your preparation requires a larger amount of water, start at the lower end.If the dough is still too sticky to be easily handled, sprinkle a little all use.
Starch helps keep the bread soft, humid and fresh by absorbing and holding the liquid.When bread becomes stingy, it is because its liquid evaporates;Starch slows down this process.
Replace the all -use flour with potato flour in a volume 1: 1 in the recipes containing yeast.The dough can be a little more sticky and more difficult to handle at first, but a meticulous kneading should create a smooth ball of dough.
15.Chestnut flour
Chestnut flour is made from finely ground grilled chestnuts and often used in Italian pastry.It can play the role of partial or complete substitute of white flour in bakery products to bring them sweetness and density.Low in fat and rich in carbohydrates, chestnut flour is a tasty and satisfactory addition to the gluten -free diet.
Chestnut flour has the same taste as chestnuts.You can add it to almost everything that requires ordinary flour - pancake recipes, pear or apple pies, pasta, muffins, cookies and cakes.However, it is preferable (the safest) to combine it with regular or gluten -free flours.In this case, you can replace 1 cup of white flour with 1/4 cup of chestnut flour in a recipe.
16.Cornmeal
The substitution of white flour in the recipes gives new and exciting flavors.Corn semolina thickens the sauces well and can be used in the same proportions as white flour.It also combines with other flours to make muffins and breads.
Important: Always use a double portion of baking powder with corn semolina.The recommended average quantity is 2.5 yeast teasments each cup of this powder.
17.Legumes to replace white flour
Chickpeas, lenses and black and red beans are among the most popular white flour alternatives.Obviously, you should only use black beans when the recipe includes cocoa powder, because the beans give a dark color to the preparations.Substitution council: replace 1 cup of white flour with 1 cup of beans.
18.Salted shortbread and crumbled sweet cookies
If you are not at low carb diet, you can easily replace the white flour with the leftovers of your afternoon snack.The report is 1: 1 ordinary flour and cookie crumbs.
*Sources: BHG.com, ice.Edu/Blog, self.com, doctorbonnebouffe.com
