Enjoying Flourless Baking

Enjoying Flourless Baking

At the end of our featured article there is a recipe: Simple Almond Cookies (baked without flour)

Many people have gone flourless for specific health reasons. Some do so because they the gluten in flour aggravates other medical conditions such as irritable bowel syndrome, rheumatoid arthritis or asthma. Others believe avoiding flour can help them feel better.

Celiac disease is one of the main reasons for going flourless. It is one of the most common autoimmune diseases. In fact, in the last 50 years, one in 133 people have been diagnosed with the disease. Another reason for eliminating flour in your baking is to reduce carbohydrates. White flour is high in carbs, though 100% whole wheat flour has less.

Removing flour from your diet can improve your health. Going with an all-natural diet like the Paleo Diet, can help free the body from chronic diseases such as:

  • Obesity
  • Cardiovascular disease
  • Type II diabetes
  • Cancer
  • Autoimmune diseases (multiple sclerosis, rheumatoid arthritis, Crohn’s, ulcerative colitis, etc.)
  • Osteoporosis
  • Acne
  • Myopia (nearsightedness), macular degeneration, glaucoma
  • Varicose veins
  • Hemorrhoids
  • Diverticulosis, gastric reflux
  • Gout

Other reasons to go flourless could be due to an allergy to wheat or gluten. You may want a more natural diet that reduces many diseases and health problems. Maybe you just want to reduce the amount of carbs you take in every day. Going flourless may be very beneficial and just what the doctor ordered.

Tips for Flourless Baking

Flourless baking can be a real trial-and-error process. Flour, when used in baking, adds body, structure, texture and flavor to baked goods. It often acts as a binder, attaching ingredients together. When you remove the flour, you have to add something else in its place that will perform the same function.

Here are some tips to help achieve better baking results when going flourless.

  1. To increase the nutrition value, substitute up to 1/4 cup ground flaxseeds plus 1/4 cup water for 1/4 cup flour in a recipe (flax will absorb more moisture).
  1.  To add more moisture to your recipe, add gelatin, extra egg or oil. Honey or rice malt syrup helps retain moisture.
  1. Substitute brown sugar for white for more moisture.
  1. To enhance the flavor of flourless foods, add chocolate chips, dried fruits or nuts and double the amount of spices called for.
  1. For better structure, add dry milk solids or cottage cheese to the recipe. Replace evaporated milk for regular milk.
  1. Add extra egg or egg whites if your recipe is too crumbly.
  1. Don’t overbeat since the kneading time is shorter with no gluten to develop.
  1. You can use ground oats in place of flour, but you need ingredients like banana or eggs to bind the ingredients together.
  1. Eggs can replace many functions of gluten such as binding enhancing texture setting the structure of the recipe. Two other starch-based products you can use to bind and thicken are guar gum and xanthan gum. They are interchangeable and used in small amounts.

The key to flourless baking is to experiment. You may have to try different ingredients or amounts to get the flavor and texture you want.

 

simple almond cookies

Image Credit: Recipe.com

Simple Almond Cookies

Makes 32 cookies

 

Nonstick cooking spray, optional

2 1/4 cups whole almonds

3/4 cup sugar

2 egg whites (video included, showing a simple way to separate whites from yolks)

1 teaspoon almond extract or vanilla

32 almond slices (2 tablespoons)

2 ounces bittersweet chocolate, melted

 

Preheat oven to 350 degrees Fahrenheit.

Spray two large cookie sheets with cooking spray or line with parchment paper (best choice). Set aside.

Finely grind whole almonds and sugar in food processor.

Add egg whites and almond extract and process until mixed well.

Shape a large measuring teaspoonful of mixture into crescent shapes or balls. Arrange 1 inch apart on cookie sheet. Top with an almond slice.

Bake for 10 to 12 minutes or until just brown on the top

Cool on wire racks.

When cool, drizzle tops of cookies with melted chocolate.

 

See our article: Healthy White Flour Substitutes 

 

What Others are Saying About Baking without Flour:

Healthy White Flour Substitutes

Healthy White Flour Substitutes

These days everyone, will almost everyone is concerned about their diet. One way to improve your diet is by pinpointing appropriate healthy substitutions to use in foods you love.

One of the biggest misconceptions in our society’s diet is based upon the nutrition values of white flour. It is used in all types of recipes, breads, baking and gravies.

White flour is high in carbs, has less nutrition than whole grain products, very fattening and harder for the body to digest. By using healthier flour choices you can avoid this unnecessary mess you are inadvertently creating for your body to handle.

The following are a few substitutions to white flour you can consider next time you are baking or cooking!

Whole Wheat Flour

Whole wheat flour is a healthier choice than white and can be used as a substitute in baking and cooking.

Check out our recipe using whole wheat flour and oat bran: Pumpkin Muffins with Pecan Streusel Topping 

Almond Flour

blanched almond flour This is a great option for people following a gluten-free diet. Its density and ability to rise can make it a perfect substitute for most baked goods. It also has a fraction of carbohydrates as compared to white flour.

Ideal for pancakes, muffins or cookies, this substitute could be what you have always been looking for in regards to a healthy alternative to white flour.

The natural almond flavor helps to add sweetness to your recipe. This is something unique to almond flour and a great food to keep in your pantry. Furthermore, if used in large quantity the flour can act like a cake batter and create a light cake like consistency for you to work with.

Check out our recipe that uses almond flour: Orange Almond Cake

Barley Flour           

This type of flour is an exceptional food for use in baking breads. Barley is rich in fiber and zinc and can be mixed together with other flours. Barley is also ideal for thickening gravies and sweetening sauces.

A little added trick is to lightly toast the flour before use to accentuate the hidden flavors that barley flour secretly has. Also, if used in the right way, it can add a little sweetness to your recipe as well.

Keep in mind that barley flour is not gluten free, but still makes a great wheat flour substitute for baking.

The following white flour substitutes are gluten free flours.

Buckwheat Flour

Despite the name, buckwheat flour is gluten free and wheat free. This makes it a good option for whole wheat substitutes. The thing that you need to watch out for in this product is its dense qualities and strong flavor.

This means it is great for use in products, such as, pancakes or pastas but you cannot use it as a thickener for a sauce because it will be too rich. Its earthy flavor can be good at times, but, can also overpower any good recipe, so try combining buckwheat with white flour in recipes.

Chickpea (Garbanzo) Flour

Chickpea (Garbanzo) Flour

Image Credit: Nuts.com

When it comes to gluten free substitutes, this is a common go to for vegans and those with Celiac disease.

This flour is high in protein and calcium which allows you to balance out your diet. Its uses are abundant, including, for crepes, flat bread or hummus.

Check out our recipe that uses Garbanzo flour: Gluten Free Zucchini Cranberry Bread

Oat Flour

This is probably your classic and most dependable option when it comes to healthy flour substitutes. Oat flour is all natural and helps to create a whole what product.

Depending on which company processes it, this product can be gluten-free or low-gluten. It is optimal for use in cookie and other baked goods recipes.

In summary, these are all great options for you to use as a substitute to white flour but it is important to remember that gluten-free doesn’t necessarily mean healthy.

Unless you have Celiac disease, your body can naturally handle a bit of gluten on a regular basis, but, you should focus on the whole wheat and nutritional aspects of your diet if you are going to begin substituting for white flour. Remember, the key to being healthy is balance.

 

What Others are Saying About White Flour Substitutes:

Green Hamburgers

Green HamburgersHere’s a great way to get your finicky eaters to eat their greens, with Green Hamburgers. One hamburger has one serving of leafy greens. As a side note, this is a great nutritional meal for those who suffer with Schizophrenia.

Now for our featured recipe: Green Hamburgers, and here is what you will need.

ingredients for Green Hamburgers

23 fresh spinach leaves

1 pkg. (about 12 oz.) basil, fresh or live basil with roots

¼ cup cilantro

1 lb. ground hamburger (15% Fat)

4 tbsp. prepared bread crumbs

 

wahs and trim greens

Cut the root ball from fresh basil and trim stems along with the spinach and cilantro. Wash the greens.

processing greens for Green HamburgersPlace all greens into a food processor with 1/8 to 1/4 cup of water, if necessary. Process greens until finely chopped and looks like a wet paste. Set aside.

cutting equal parts of hamburger meat

Divide hamburger into 4 equal parts, about 1/4 pound per each burger.

prepared Green HamurgersIndividually prepare each 1/4 pound of meat in a small bowl. Add meat with 2 tablespoons of processed greens, and one tablespoon of bread crumbs. Mix with hands and form a patty.cooking Green HamburgersBBQ, broil  of pan fry your Green Hamburgers. We used our Nu-wave oven to cook the hamburgers, about 6 minutes each side flipping 2 to 3 times. Meat must be 160 degrees internal temperature to be done.Green Hamburger sliced in halfIt is not necessary to slice burger in half. We did so to show you how the hamburger looks once cooked.preparing the hamburger with tomato and spring lettuce mixPrepare your Green Hamburger the way you like it. I personally like to use whole wheat bread slices with mayonnaise ,tomato, and a spring lettuce mix.close up of prepared Green Hamburgers

Enjoy!!

 

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