10 ingredients that can replace flour in baked goods
Replace flour in baked goods with 10 ingredients
Do you have a gluten intolerance or are you looking for more nutritious (and tastier) alternatives to white flour for your desserts and hot dishes? Then check out this list of 10 ingredients that can partially or completely replace classic wheat flour. Starch, , oat bran, mashed chickpeas and more.
1. Starch
The first substitute that all housewives know is starch (corn or potato). Although 100g of starch contains about the same number of calories as 100g of white flour, its main advantage is that you can consume less. So two tablespoons of white flour equals one tablespoon of starch. For example, you want to bake a cake. Then replace 1/4 or even 1/3 of the required amount of flour in the recipe with starch. Use this tip for all your dishes: baked goods, cookies, and even side dishes. If you’re watching your weight, know that starches (as opposed to white flour) help reduce hunger and improve bowel function.
2. Legumes
Cooked chickpeas, beans or lentils can replace flour in unsweetened and even sweet recipes. With tarts or cakes, for example, the end result is fluffier and heartier. The flesh of the avocado is also a good substitute for flour. There are many recipes for flourless chocolate chip cookies with avocado.
3. Mashed Potatoes
Mashed or grated potatoes can also be a good substitute for flour in your recipes. They also contain starch, which swells when exposed to moisture and heat. If you decide to make this unusual twist, be careful and wait for the mashed potatoes to cool before adding the other ingredients.
4. Nut Flour
To replace flour and add more flavor to your sweet recipes, you can use nut flour. It is made from shelled nuts (almonds, hazelnuts, walnuts) ground into a fine powder. Although it is high in calories (e.g. has 602 calories per 100g), it is healthier and more nutritious as it is rich in antioxidants, trace elements, vitamins and polyunsaturated fatty acids. When cooking, simply replace half the amount of flour with the same amount of nut flour.
5. Quinoa, buckwheat or millet
Quinoa, buckwheat and millet are rich in nutrients: fiber, mineral salts and essential amino acids, making them a must for a healthy diet. You can also substitute white flour in muffins, cookies, pancakes, and cakes. Replace the required amount of flour with the same amount of ground or boiled , buckwheat or millet, and in addition to the benefits, you get a dish with a delicate taste.
6. Oat or wheat bran
Oat and wheat bran, which are very popular as a weight loss product, can also be used as a flour substitute in cooking. Bran is the outer shell of oat and wheat grains, so it’s firmer but less caloric. Oat or wheat bran are also high in soluble fiber and pectin, which make it easier for your bowel to move. If you’re trying to lose weight or just take care of your figure, replace the flour with an equal amount of oat or wheat bran.
7. Semolina
Semolina is another popular alternative that can replace flour in many recipes. Before cooking, simply let the semolina swell (pour milk or water), substituting the same amount of white flour in the recipe.
8. Biscuits
You can finely chop the biscuits and incorporate them into unsweetened or sweet recipes, which gives them more flavor. Fancy a delicious or a sweet muffin? To do this, use the finely ground biscuits, completely substituting the required amount of flour. And since the cookies already have butter and sugar added, you can save on those ingredients, too.
9. Oatmeal
Ground oatmeal can also successfully replace flour. They have more calories than bran, but are much more interesting from a nutritional and health perspective. There are no culinary restrictions on them, so use them to completely replace flour in unsweetened or sweet culinary dishes.
10. Grain flour
Grain flour is the last (but not the cheapest) alternative to replace white flour. Chestnut, coconut, rice, buckwheat, chickpea flour, and many others are high in fiber and some are even gluten-free. If you incorporate them into your recipes, you will have a tasty, nutritious and more energetic meal. When baking, note that cornmeal is denser. So halve the recommended amount of white flour to avoid over-baking the cake or, conversely, under-baking.
