To excite your palate with new flavors and textures, while sneaking healthy nutrients into your next batch of baked goods, replace a quarter to a third of a recipe’s wheat flour with one of these five gluten-free flours.
This versatile flour is finely ground from dried coconut meat, with a lower glycemic index than most traditional flours. Its rich texture and natural sweetness make it great for baking. Due to its high fiber content, it absorbs lots of liquid, so increase the liquid in the recipe by an equal amount.
Try: Nutiva Organic Coconut Flour
Garbanzo Bean Flour
Commonly used in Indian and Middle Eastern cuisine, garbanzo bean (aka chickpea) flour is sky-high in protein and fiber—6 and 5 grams per quarter cup, respectively. Garbanzo flour has a complex, slightly “beany” flavor; work it into breads, savory pie crusts (check out how to make a gluten-free pie crust), falafel, hummus, and burger or meat-loaf mixtures. Also try as a thickener for soups, stews, gravies, and sauces.
Try: Bob’s Red Mill Garbanzo Flour
Related to rhubarb, not wheat, this flour gleaned from buckwheat groats has a robust, earthy flavor and is chockablock with B vitamins, fiber, and rutin–a powerful antioxidant that helps protect the body from oxidative damage. Buckwheat flour adds a distinct taste to pancakes, crepes, bars, scones, quick breads, and maple cookies.
Try: Bob's Red Mill Organic Buckwheat Flour
Indigenous to Ethiopia, teff is the world’s tiniest grain and yields a sweet, malty flavor when milled. The tan-colored flour is a good source of calcium and energy-boosting iron. Teff flour perks up flat breads, waffles, gingerbread cookies, and anything baked with chocolate.
Try: Shiloh Farms Teff Flour
Milled from all natural whole almonds, Almond Flour produces cakes, cookies, and other baked goods that are light, moist, and tender. With a more traditional flavor than many other nut-based flours, this versatile and easy-to-use option is a popular, low carb substitute for regular flour, especially in grain-free and gluten-free baking. It can also be added to regular baked goods for a healthy boost of protein, fiber, and other nutrients!
Try: Shiloh Farms Almond Flour