Gluten-Free Nut Flours -
You may want to mix the almond with hazelnut flour in this case. TIP: If you find a recipe that you really like, you can make the dry mix in advance; that will help with the preparation process. I did this for friends and family who were unfamiliar with lectin-free, gluten-free baking. And it was easy for them just to take the mix out and combine it with the wet ingredients.
Substitutions are available most of the time, but substitutes are not recommended when the recipe only uses one type of flour as the main ingredient — like my chestnut crepe recipe or my cassava tortilla recipe.
Substitutions work best for flour mixes, where more types of flour are used in small quantities. However, as mentioned above in the text, be careful with coconut flour and even banana flour, as they absorb more liquid than the other flours. When it comes to using flour as breading for chicken and vegetables or as a binder in fish cakes, you can easily do swaps.
For example, I go with what I have available when making breading for my chicken schnitzel. Sometimes I use almond and cassava, sometimes tigernut and cassava, sometimes I add almond flour.
I used sweet potato flour in the past for breading, and it was great. Same with fish cakes or meatballs. You can use cassava, almond, tigernut, or even sweet potato flour, maybe a little bit of tapioca or arrowroot.
Since we talk about flours and their use for baking, I would like to address the baking soda — baking powder topic. Some recipes use only baking soda, but that requires an acid somewhere in the recipe, like lemon juice, apple cider vinegar, buttermilk, or yogurt to activate the baking soda.
Store-bought baking powder is usually made with three ingredients: baking soda, cream of tartar, and corn starch. To make baking powder at home, mix:.
If you make it just before baking, there is no need to add the starch. Use the starch only if you make a larger quantity in advance to prevent clumping. Fortunately, yes, you can. Check out the below option in the US:.
GUNDRY MD MULTI-PURPOSE LECTIN-FREE FLOUR MIX. Outside the US, your best bet is to look for keto-paleo options, as these are most probable to contain the right ingredients. I wanted to share a little story with you at the end of this article.
I think it would be useful, especially if you feel intimidated by all these new ingredients. When I made the pictures for this article, I used about 2, 3 tablespoons of each of the flours I had in my pantry.
So I gathered as much as I could from the board of course, it was clean , mixed it with some extra ground millet I had, and used this as a lectin-free flour mix to bake the Walnut Millet Bread. I used all these flours, and the result was amazing, even though it was not what I had used in the original recipe.
This is an invitation to explore and work with these flours like an alchemist. In my experience, you can repurpose any failed cake or bread. I hope this guide to lectin-free, gluten-free flours was useful.
If you have any questions or need more information, please comment below. One last note for those of you who have celiac disease or have severe allergic reactions to gluten. Please always check for cross-contamination with gluten. This is a useful guide: How to Eliminate Gluten from Your Diet: A Step-By-Step Guide.
Integrative Nutrition Health Coach and Cookbook Author, Claudia Curici is the founder of Creative in My Kitchen, a food and lifestyle blog where she write about her health journey and post original recipes that are always low-lectin, gluten-free, and sugar-free.
The plants that are high in harmful lectins are grains and pseudo grains wheat, barley, rye, oats, quinoa, corn, rice , nightshades and some seeds.
Thanks for bringing it up. Hello dear Mrs. Claudia, A week ago my private doctor warned me against consuming foods containing lectins. I bought Dr. You have no idea how happy I am to know your site!!! Thank you very much from the bottom of my heart!!! God bless you and give you health and success and much joy.
With love from Israel Adele. Thank you so much Adele! Gundry and that you have a great doctor! I hope my recipes will help you in your journey.
Wishing you vibrant health! Thank you for compiling this fabulous info. I must offer one correction, however. Tapioca and Arrowroot are not related.
Tapioca is from the Cassava root, also known as Yuca. Arrowroot is a different plant, called Maranta. Hi Sue, thank you for your feedback. I actually mentioned that arrowroot name come from the arrowroot plant maranta in the article. However, when I wrote this, I asked a commercial brand some questions about the difference between arrowroot and tapioca, and they told me that arrowroot starch has become a generic name for starches coming from similar plants, including maranta, and different types of yuca.
Thank you for getting in touch xx -Claudia. Hi Sue, me again regarding arrowroot. Polynesian arrowroot or pia Tacca leontopetaloides , and Japanese arrowroot Pueraria lobata , also called kudzu, are used in similar ways.
In India, it is called palua. Thanks again! Hello Claudia! I recently discovered your website while trying to navigate a gluten-free diet for Hashimotos.
Since it is sealed, do you think it would be safe to bake with it? I know that some grain flours like brown rice go rancid quickly, but am not familiar with the properties of cassava.
Thank you for your help! Hi Katie! But it also depends on where did you keep it, what the temperature, humidity was? Was it dark? And maybe try to make something simple with it, like tortillas, and see how it goes. While the expiration dates are not usually the dates a product goes bad, flours do get old, like they lose some of their properties and can get moldy.
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Use Tapioca Flour for:. GET TAPIOCA FLOUR HERE. Almond flour is one of the more well-known grain-free and gluten-free flours and can be used interchangeably with wheat flour, whole wheat flour, or white flour in a ratio.
Almond flour is made from ground almonds, blanched in boiling water to remove the skins, and then ground and sifted into fine flour. This grain-free flour is incredibly nutritious, low in carbohydrates, high in protein, and an excellent source of prebiotics.
Use almond flour for:. GET ALMOND FLOUR HERE. Like Cassava, Arrowroot flour is made from a starchy root vegetable, the Maranta arundinacea plant. It is a less-common grain-free flour and typically used with other grain-free flours like almond or coconut flour to make grain-free baked goods light and fluffy.
Arrowroot flour also works great as a replacer for cornstarch to thicken recipes. Note: Arrowroot flour or powder must be made into a slurry and added at the end of cooking. Extended heat can cause the arrowroot flour to break down, resulting in a thin sauce.
To make the slurry - Mix a teaspoon or two of arrowroot in a ratio of two to one with a mild-tempered liquid and whisk until smooth. Arrowroot is ideal to use in recipes where you want the food's color and shine to stay the same in the finished product. Use arrowroot flour for:.
GET ARROWROOT POWDER HERE. Green Banana Flour Made from milled green bananas and can be used instead of whole wheat or white flour. Baked banana flour gives a mild, earthy flavor and is high in fiber, zinc, magnesium, phosphorous, and manganese.
Use in baked goods such as waffles, pancakes, and muffins or for thickening soups and sauces. Made from yellow sweet potatoes.
Sweet potato flour is high in fiber and carbs but low in protein. It is stiff in texture and has a somewhat sweet flavor. Sweet potato flour offers excellent dietary fiber and is high in vitamins and minerals.
It is best to mix sweet potato flour with other flour, such as cassava flour, but in some recipes, it can be used on its own. Use it for baking goods, pie crusts, cookies, muffins, and bread. It also works in savory dishes like coatings, batter, and to thicken gravy or sauces.
Tiger nut flour is not actually made from nuts but from tuberous roots related to potatoes. Tiger nut flour is sweeter and nuttier in flavor and best when mixed with another flour like coconut, arrowroot, or almond flour.
Use it as a binding ingredient in veggie burgers, meatloaf, and other savory dishes. Or to thicken soup, stews, jams, and ice cream. Another alternative to wheat flour made from ground-up chickpeas, with a coarser and fluffier texture.
Chickpea flour's neutral flavor makes it ideal to use in many sweet and savory recipes. Chickpea flour is high in protein and fiber, and lower in calories and carbs than other alternative flours.
Use as a binding ingredient in fritters and veggie burgers or thickener for sauces, soups and stews. It also works great for making flatbreads, pizza crusts, pancakes and waffles and to make batters for deep-frying foods.
GET CHICKPEA FLOUR HERE. This is an excellent article. It would be even better if someone could offer links to compiled flower pictures that are good for specific uses. This store requires javascript to be enabled for some features to work correctly.
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COCONUT FLOUR Coconut flour is made from coconut flesh that has been dried and ground. Pros: High in dietary fiber.
High in protein. Low in carbohydrates. A good source of lauric acid supports the immune system and thyroid and promotes healthy skin. Good source of manganese shown to support bone health, nervous system function, and thyroid health and helps to maintain optimal blood sugar levels.
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If you Fluors new to gluten-free, grain-free, Glutej-Free nut-free baking, Foours have probably encountered a lot Improve glucose metabolism alternative Nutritional benefits of fats types and Gluten-Free Nut Flours feeling Glute-Free about where to Gluten-Free Nut Flours begin. When I first eliminated gluten, almond flour was my go-to for baking. However, after having to eliminate nuts, I had to turn to other flour alternatives, such as cassava flour and arrowroot powder. After making the switch, I can honestly say that I am really enjoying the variety of options available and having fun experimenting. It is important to note that with alternative flours, replacements are not with original wheat flour recipes. Flourss are so Improve glucose metabolism gluten-free flours to Mental training for proper nutrition from, and Gluten-Free Nut Flours bring Nug own Improve glucose metabolism and Glute-nFree profile. Thus, a G,uten-Free flour guide! Folurs of course you can also experiment based on your personal tastes and Floure. My favorite types of gluten-free flours are whole grain flours side note: when I bake with regular flour I always like to incorporate whole wheat or whole grain flours, like spelt, too. I love the extra nutritional hit and flavor profile we receive from whole grain flours. It is rare that I will call for white rice flour in my recipes, although it does happen on occasion. Read on for more about these unique gluten-free whole grain flours.
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