ALMOND FLOUR/MEAL
Typically, almond flour is made from finely ground blanched almonds,
while almond meal has a more coarse texture with the skins retained
during grinding. Naturally gluten free and high in protein and
monounsaturated fats, almond flour is the lowest carbohydrate option
in our flour roundup.
TRY IT: A great addition to short-breads, pastry crusts, pastas and
an alternate breading for chicken or fish. In quick breads, it adds
nutty flavor as well as a tender texture.
STORE IT Keep refrigerated in an airtight container for up to six
months or freeze for up to one year.
BROWN RICE FLOUR
Ground from rice with the germ and bran layers left intact, brown
rice flour is a naturally gluten-free source of fiber, manganese,
selenium and B vitamins.
TRY IT: Mildly flavored, finely ground brown rice flour adds a nice
crunch to cookies and crackers. Using it in quick breads lessens or
eliminates gluten without compromising taste or texture. Brown rice
flour is also a natural substitute for white rice flour.
STORE IT Keep refrigerated in an airtight container for up to five
months or freeze for up to one year.
BUCKWHEAT FLOUR
First domesticated in Southeast Asia, buckwheat is most closely
related to the rhubarb plant. With a high proportion of eight amino
acids, buckwheat combined with other whole-grain flours, such as
wheat or spelt, creates a complete protein. Buckwheat is a good
source of fiber, iron, calcium, magnesium, phosphorous and B vitamins.
TRY IT: The flavor of buckwheat is distinctly nutty and malt-like and
pairs well with ginger, pumpkin and chocolate quick breads. Buckwheat
not only gives a nutritional boost to cookies, pancakes, muffins and
handmade noodles, if pure, it can be used in a gluten-free diet.
STORE IT : Keep refrigerated in an airtight container for up to
three months or freeze for up to one year.
KAMUT FLOUR
An ancient relative of wheat, most similar to durum, Kamut is an
organic product that originated in Egypt. Kamut flour is a
high-gluten option that is easy to digest, so some people with wheat
intolerances may be able to eat it. It also has up to 30 percent more
protein than other wheat varieties and is high in potassium, B
vitamins, vitamin E, zinc, magnesium and iron. Kamut's flavor is
similar to that of white flour, but expect yeast breads to be a bit
denser when using the flour interchangeably with white or whole-wheat types.
STORE IT Store in an airtight container in a cool, dry place for up
to one year or freeze for up to 18 months.
MILLET FLOUR
Millet was first cultivated in China thousands of years ago. It is a
seed, most commonly used as a cereal in Asia and Africa. Rich in
iron, potassium, magnesium, calcium, phosphorous, manganese, zinc, B
vitamins and fiber, millet has a protein content close to that of
wheat. Millet is easy to digest, naturally gluten free and imparts a
sweet taste. If it cannot be found, grind whole millet as needed
using a high-speed blender or flour mill.
STORE IT: Keep refrigerated in an airtight container for up to two
months or freeze for up to six months.
OAT FLOUR
High in potassium, calcium, protein and B vitamins, oats are easy to
digest and exceptionally versatile. Due to their impressive amount of
soluble fiber, oats may help lower "bad" LDL cholesterol and provide
long-lasting energy. If oat flour cannot be found, grind whole oats
in a food processor (11/4 cups oats will yield one cup oat flour).
TRY IT: Oat flour adds moisture to bar cookies and brownies and helps
whole-grain baked goods stay fresh longer.
STORE IT: In an airtight container in a cool, dry place for up to
three months or freeze for up to 18 months.
QUINOA FLOUR
A seed originating in the Andes region of South America, quinoa is
made into a flour that is rich in a multitude of minerals, B vitamins
and vitamin E, as well as omega-3 fatty acids. Most importantly,
quinoa contains a balanced set of amino acids, making it a complete
protein source, with a protein content higher than that of any other
flour. If quinoa flour cannot be found, grind whole quinoa as needed
using a high-speed blender or flour mill.
TRY IT: With a slightly grassy yet not overpowering flavor, quinoa
flour pairs well with banana, zucchini and carrot breads and makes
wonderful gluten-free tortillas.
STORE IT: Keep refrigerated in an airtight container for up to four
months or freeze for up to six months.
SPELT FLOUR
An ancient grain dating back to medieval times in Europe, spelt has
made a comeback as a healthy alternative to whole wheat. Although it
is a species of wheat, it is easier for some with wheat intolerances
to digest. A good source of protein, B vitamins and fiber, spelt also
contains mucopolysaccharides, a type of carbohydrate that aids in
blood clotting and stimulates the immune system. The gluten in spelt
flour is fragile, so take special care not to over-mix.
TRY IT: When using spelt flour in a yeast bread recipe, increase
yeast by 25 percent (if two teaspoons yeast are called for, increase
to 21/2 teaspoons) or expect a denser loaf.
STORE IT Store in an airtight container in a cool, dry place for up
to three months or refrigerate or freeze for up to one year.
Source:
"Clean Eating J/F 2010"