What is cassava flour? Healthy flour alternatives like spelt, chickpea and more


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Long gone are the days of having just white and entire wheat flour choices on supermarket racks. Not just do the numerous flour choices enable a range of textures, tastes and nutrients, however they likewise make delighting in a number of life’s easy food enjoyments a feasible alternative for those with food allergic reactions and intolerances.

From almond to chickpea, the flour world has actually got you covered. The huge concern is, which to toss into your cart? I break down a few of my favorites here:

1. Almond flour

Almond flour is naturally gluten-free as it’s made from just carefully ground blanched almonds (or from your remaining homemade almond milk pulp!). It’s a great source of protein as well as grain-free, making it useful for those who stay with a paleo diet plan. Almonds are high in vitamin E (understood for being an effective anti-oxidant) and calcium (infamous for its contribution to excellent bone health).

Almond flour has a range of usages consisting of being taken into baked items and making “breadcrumbs,” and it has a 1-to-1 replacement for routine white flour makings it easy to use too. My preferred method to utilize almond flour? I make a healthy and scrumptious variation of everybody’s favorite: fried pickles.

Coconut Almond Chicken

Ray Kachatorian

2. Coconut flour

Coconut flour is made from coconut pulp that has actually been dried and ground and is another gluten-free, low-carb alternative. It’s a great source of fiber which assists you remain complete as well as assists keep your gut healthy. It’s greater in saturated fat than other flour choices and is understood for its capability to take in liquids, so it’s best utilized when looking for a denser texture in a dish and in mix with other flours like almond.

My suggestion? Utilize it in a breading for fish, chicken, tofu or shrimp. And, its incredibly subtle coconut taste is ideal for paleo chocolate chip cookies.

3. Chickpea flour

This is made from, you thought it, carefully ground dried chickpeas. It’s gluten- and nut-free and has plenty of folate (crucial for cardiovascular health), fiber (for gut health) and B vitamins (needed for a healthy metabolic process).

It’s likewise a wise alternative for your wallet. Chickpea flour does have a more powerful, earthier and nutty taste compared with other flours, however can be utilized in sweet and mouthwatering meals alike. It’s terrific in falafel or corn muffins, and can even be integrated with simply water and spices to make socca, likewise called chickpea flatbread.

4. Cassava flour

Cassava is likewise frequently called yucca, a popular root veggie in South America. The flour is made from grating and drying the entire root. Much like chickpea flour, it’s a gluten- and nut-free alternative that’s budget-friendly and flexible.

If you’re enjoying your weight, cassava is a great alternative since it’s usually lower in calories than other flour choices. It’s likewise high in vitamin C, which serves as an antioxidant to assist alleviate tension, support your body immune system and can add to skin health. It’s moderate in taste, and can be utilized to thicken sauces, in bread dishes, or in tortillas. However my preferred method to utilize it? Prepare desserts with it. You actually cannot fail with these sweet potato pie cookies.

5. Spelt flour

Spelt is an ancient grain, a “cousin” if you will to modern-day wheat. It does include gluten, however is believed to be more quickly absorbed than its modern-day equivalent. It’s greater than wheat flour in vitamin K and selenium and can be quickly switched out for the exact same quantities of wheat flour in any dish, while at the exact same time making the density a bit lighter. The choices for working spelt flour into your cooking are limitless, however I like these apricot cinnamon scones.

For more suggestions on living a healthy life, follow Keri Glassman on Instagram. For more diet plan and physical fitness suggestions, register for our One Little Thing newsletter!





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