How to replace wheat flour in baking. Flours of choice: why eating flour is harmful and how to replace wheat flour
What to do if we do not sell flour coarse grinding, only whole grain breads and expensive whole grain cereals are on sale, can you replace wholemeal flour in recipes with something?
Unfortunately, now the demand for wholemeal flour is quite high, but it is far from being available everywhere.
The network advises to cook yourself whole grain flour: buy bran and wheat germ and enrich them wheat flour premium in proportion: flour - 83%, bran - 15-17% and germs - 2%.
You can grind grain in a coffee grinder. For health it will the best option. To get the desired gluten dough, I think you will have to add premium wheat flour, or buckwheat flour, it has a very high ability to glue the dough.
In the interests healthy eating instead of wholemeal flour, you can mix ground whole grain bread into the dough for pancakes and casseroles. I do that myself sometimes. This is, of course, a hybrid method, but we get more healthy meals than with refined foods.
I came up with this method by accident. I bought whole grain bread, they were dry and hard. In order not to throw away an expensive product, I passed them through a meat grinder.
It is better to twist hard loaves in a mechanical meat grinder in small portions, otherwise it is difficult, they are too hard.
My husband once joked that I lost weight not from a healthy diet, but because almost every day I grind bread with a meat grinder. It's not that big exercise stress to make it so.
I draw your attention to the fact that I use round loaves, like washers, you can see from them that there is flattened whole grain. Although tasty, I didn’t like the bread sticks, despite the fact that they are very easy to grind, they just crumble. It seems that they contain bran and flour of the highest grade.
I read in one article by an experienced baker that the taste of flour can vary greatly depending on what it is ground on. It should be the same for bread rolls. I ground them in a meat grinder and crushed them with a rolling pin on a kitchen board.
In the photo: on the left through a mechanical meat grinder (medium-sized grate, diameter 4-5 mm), on the right is what happens when you press on the board with a rolling pin.
I think that you can grind them in a coffee grinder and blender.
Let's calculate the calorie content of ground whole grain bread, we will grind a pack of round loaves weighing 100 g.
I count tablespoons with a slide, how much it fits, and not on the edge of the spoon, it’s more convenient.
1. Through a meat grinder, I got 500 ml of water on a scale.
Tablespoons with a good slide -18-19.
Calorie content 100 g (read on the pack) - 290 kcal
In 1 tablespoon 5-6 g, 25 ml, 15-16 kcal
25 g of ground bread - 125 ml on a water scale - 72 kcal
2. With a rolling pin on the board it turned out 800 ml on a water scale (it is clear that the pieces are larger)
24 heaping tablespoons
Calorie content 100 g - 290 kcal
In 1 tablespoon 4 g, 33 ml, 11 kcal
25 g crushed bread - 200 ml water - 72 kcal
How to use
1. cabbage salad with dill and ground bread
- Cabbage - 250 g, 75 kcal
- Dill - a little
- Ground bread - 2-3 pieces, 72 kcal
Finely chop or grate the cabbage coarse grater. If cut, mash so that the juice is released. Add dill, ground bread, mix. For salad, I liked ground bread through a meat grinder more. Good hearty breakfast for the summer.
Calorie content: about 150 kcal.
2. Omelet with ground bread and cabbage or any greens
- Egg - 2 pcs., 140 kcal
- Cabbage on a coarse grater - 2 tablespoons, 40 g, 12 kcal
- Dill - a pinch
- Ground bread - 5 g, 15 kcal
Mix everything and fry in a pan.
Calorie content: about 170 kcal.
You can put more bread, but it doesn’t cost much, it can turn out dry.
Similarly, you can cook an omelet with the addition of other vegetables according to the season. Delicious with wild garlic, as in the photo.
3. Add ground bread to cutlets
Instead of a bun soaked in milk, you can use ground whole grain bread. Soak 2-3 tablespoons of ground bread for 5 minutes in milk. Very tasty and satisfying.
You can put a lot more of them, the taste will only improve.
By the way, the cutlets in the photo are breaded in cornmeal coarse grinding, it turns out very tasty, but you should not make too thick a layer of breading, it will be dry.
4. Sprinkle over cooked pasta
Love to sprinkle pasta with ground breadcrumbs, try ground bread for sprinkling, tasty and healthy.
And yet, you can cook whole grain porridge from bread, about this in.
It is clear that in holiday baking don't add breadcrumbs.
© Taisiya Fevronina, 2010.
Wheat flour of the highest grade has long fallen out of favor with nutritionists - the product is deprived useful substances, but contains gluten, which can provoke hidden allergies, inflammation and worsen intestinal health. We tell you how you can replace premium wheat flour in different dishes. And we were advised by specialists from the Orgtium healthy food store.
hemp flour
It is prepared by grinding hemp seeds into powder. This flour rich in vegetable protein, fiber, B vitamins (B1, B2, B5, B6, B9), E, H and PP and a complex of minerals. It contains and chlorophyll that stimulates the recovery processes in the body.
Of course, you won’t be able to bake buns from it. But from hemp flour is obtained delicious porridge, it is also used as a thickener for gravies and soups. It is also good as an integral element of breading (for example, for vegetable cutlets or cheese croquettes) - to do this, mix hemp flour with bran in a ratio of 2: 1.
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Almond flour
It is based on powdered almonds. In cooking, almond flour has been used for a long time and very successfully: it is, for example, the base for creating marzipan; one of important components nut creams, fillings for desserts and cakes, natural thickener for soups and sauces. She is able to give a pleasant nutty flavor any test.
Such flour differs not only interesting taste, but also good composition: contains enough protein, fiber, potassium and magnesium.
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Amaranth flour
Another great example gluten free flour. Amaranth seeds in terms of protein, oil, fiber, and especially the amino acid lysine, are significantly superior to most cereals. Also amaranth rich in iron, phosphorus, potassium, vitamins B1, B2, E, vitamins of group D, phospholipids, phytosterols. This has a positive effect on intestinal health, condition circulatory system and immunity. And her glycemic index 4 times lower than that of wheat flour.
With its help, they make more thick consistency soups, sauces, dressings, smoothies. Add it to pastries, pancakes, pancakes.
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spelled flour
This cereal contains minimal amount gluten, but rich in vitamins of group B, PP, E; trace elements, vegetable protein, phosphorus, iron.
You can also prepare such flour yourself: grind cereals or flakes from it in a coffee grinder.
Spelled flour is used in baking: it turns out delicious bread, pancakes, pancakes, muffins, pies, etc. But for custard baking it, alas, does not fit - the dough turns out to be non-plastic due to the low gluten content.
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Recipes with "alternative" flour
Fritters with amaranth flour
Ingredients: 1 egg, 1 tbsp. olive oil, 2 tbsp. amaranth flour, ½ st. water, salt and pepper to taste, a pinch of soda.
Instruction. Add egg, oil, salt, pepper and soda to the water, mix well. Then add in the flour and mix thoroughly. Fry pancakes for olive oil.
Add the egg, oil, soda, salt and pepper to the water. Mix well. Then add the flour mixture, mix and at the end add the chopped green onion. Mix everything well. Oven pancakes on a small amount olive oil.
Almond cakes (recipe of Orgtium experts)
Ingredients: 1.25 st. sugar, 2 pcs. egg white, 1 tbsp. almond flour, 3 tbsp. rice flour, ¼ tsp almond extract.
Instruction. Preheat oven to 180 gr. Beat egg whites with a mixer until stiff peaks. Add sugar a tablespoon at a time and beat until the mixture is fairly thick and smooth. Mix in the ingredients almond powder, rice flour and almond extract. Line a baking sheet with baking paper. Bake for 12-15 minutes, then remove from oven and cool on a baking sheet.
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The human body is as unique as tree leaves or snowflakes - no two are alike, even if they are twins. That's why amazing fact, What different people react differently to certain foods, does not count. But the individual reactions of the body are far from the only reason why it is sometimes necessary to abandon familiar ingredients some dishes. For example, wheat, rye or How could such a seemingly harmless product cause intolerance? Is it possible to replace flour with something, and if so, with what?
Reasons for giving up flour
The main argument for eliminating flour in your diet for some people is an allergy. Most often, such a reaction occurs on wheat varieties. IN this case there are two types of allergies. The first is intolerance to flour dust. Such an allergy is similar to hay fever (a reaction to different kinds pollen), and therefore occurs most often in people suffering from this disease. The second is gluten intolerance. This substance is one of the elements of wheat grain. There are two ways out of the situation: either take antihistamines that relieve allergy symptoms, or stop eating flour.
Another disease that forces you to give up flour products, is celiac disease - high sensitivity of the small intestine to gluten. Such a disease makes digestion difficult, a person suffers from frequent stools, bloating, skin problems and other symptoms that, if not properly treated, can provoke oncology. gastrointestinal tract. Unfortunately there is no cure for celiac disease. medicines, and the only way to avoid negative consequences is a search for something that can replace flour and other products containing gluten.
But there is also a third reason. This is the so-called gluten-free diet. Refusal of dishes containing flour, according to many, improves the condition of the body. People who follow such a diet claim that it not only helps to lose excess weight, but also has a beneficial effect on digestion and cleanses of toxins and toxins. However, nutritionists doubt this, in their opinion, this effect is not achieved by avoiding gluten.
Possible substitutes
It is difficult for many housewives to immediately name what can replace flour in baking. The easiest answer is rice, buckwheat, corn or oatmeal, although there are other, more exotic ingredients. Semolina and starch are other popular products that can replace wheat flour (however, if we are talking about an allergy to wheat, it makes no sense to replace flour with semolina). Many housewives believe that muffins, cakes and buns with such ingredients are much tastier.
Rice flour
Such a product is made from unpolished rice and comes in two varieties: white from white varieties and brown from, respectively, brown varieties. It is surprising that this flour has not become a popular ingredient, as it is extremely versatile. With its help, you can both thicken the soup and bake a pie. However, there are a couple of tips. Though rice flour and similar to wheat in texture, it is better to mix it with other types in baking.
Beneficial features include rich content fiber and protein, which greatly facilitates digestion.
Buckwheat flour
Another product that can replace wheat flour. It is made from unroasted buckwheat. It has a very bright nutty flavor that will brighten up any baked goods. However, the smell and taste of the flour can overpower the rest of the ingredients. Therefore, before cooking, you should make sure that the use of this product can not harm in the end. To avoid bad taste in ready dish, it is recommended to mix buckwheat flour with other types, such as rice flour.
The beneficial properties of this product are its richness in protein, fiber and calcium, which also has a beneficial effect on the entire gastrointestinal tract.
Almond flour
This product is in Lately became popular thanks to the new fashion on french cookies called macaroni. They are made from egg white, sugar and almond flour, of course, which gives pleasant taste and the effect of a melted snowflake on the tongue. This ingredient is ideal for baking and, of course, cookies, but it is important to remember that it absorbs liquid in a slightly different way, so problems can arise. You will either have to reduce the amount of water / milk in the recipe, or use those in which almond flour located initially.
This product is much easier for the body to digest, contains many vitamins, minerals and fats, so it is as good for health as a handful of whole almonds.
What else can replace flour?
There are other analogues this product. Firstly, in some cases, flour can be replaced with starch. different types. Potato absorbs more moisture, making the dish airy. Corn has the same properties, only it has a more pleasant taste than potato starch, so baking is not as fresh.
Secondly, you can replace flour with semolina. However, this cannot be done completely, because it is not sticky enough. But you can mix it with other types of flour in certain proportions.
In addition to the usual ingredients, you can also find some exotic substitutes. For example, from hazelnuts, from chia grains, from quinoa and other varieties. It is also often recommended to use oat flour, but here it is worth paying attention to the fact that the product may contain a small amount of gluten due to cross-pollination with cereals.
Anyone who wants to stick proper nutrition, sooner or later faces the problem of refusing to bake. And the question inevitably arises: beautiful and healthy body Or an extra piece of cake? But are all pastries so harmful and high in calories? Eat perfect solution- give up wheat flour! By following the principles of proper nutrition, you can easily afford delicious pastries, it is enough just to replace the premium wheat flour with a more useful one. Why is wheat flour so bad?
Let's figure out what flour is. It is produced by grinding different cultures, both cereals (wheat, rye, rice, buckwheat, oats, corn, etc.), and legumes (such as peas). For the manufacture of premium flour, only wheat grain without a shell is used (which is rich in vitamins and oils).
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The advantages of premium flour are that baking on it is lush, light, tender and, of course, delicious. Since each of us has been accustomed to its taste since childhood, it is quite difficult to completely refuse it, and the taste of a different, coarser flour at first seems unusual.
— The disadvantages of premium wheat flour are obvious. white flour Nowadays it is considered not only a useless, “empty” product, but also quite harmful. Its excess in the diet often leads to obesity, which in turn can lead to diabetes. In addition, premium flour is a “fast carbohydrate”, it retains water in the body and gives an extremely short-term saturation.
If you find it difficult to completely give up wheat flour, replace it with lower grades (grade 1, 2) or whole grain durum wheat flour. Such flour is great for proper nutrition and can be used for making pasta, baking, confectionery, pancakes, muffins, dumplings, etc.
Let's take a look at the most common options for replacing wheat flour.
?Buckwheat flour
Buckwheat flour is great protein product containing a large number of amino acids. In addition, it contains a large amount of fiber, but the amount of fat and carbohydrate is minimal. Buckwheat flour boasts the amount of vitamins and minerals, including B vitamins, magnesium, zinc, potassium, etc.
By the way, you can cook buckwheat flour at home by grinding buckwheat in a blender or coffee grinder.
What to cook: pancakes, dumplings, pastries, use for breading, any unsweetened dough.
?Peeled rye flour
This flour is most commonly used for baking bakery products. In this flour, useful particles of grain shells are preserved, which are visible even to the naked eye. Because of this, it is rich in iron, vitamins and fiber. IN rye flour there is little protein, so for making bread it is mixed with wheat flour.
What to cook: Rye bread.
?Oat flour
ABOUT useful properties everyone knows oatmeal! Oatmeal also contains vitamins B, E, phosphorus, zinc and manganese. Oatmeal baking is considered dietary, despite the rather high calorie content (350 kcal per 100 g), as it contains a large amount of fiber and proteins that perfectly saturate the body. Oat flour - great replacement wheat flour in confectionery.
By the way, you can cook oatmeal at home by grinding in a blender or coffee grinder. oatmeal(choose the least refined flakes).
What to cook: oat cookies, pancakes, sweet pastries, casseroles, cereals, pancakes.
?Linen flour
Flaxseed flour is great for proper nutrition, because it is the champion in protein content! As much as 30 grams per 100 grams of flour. It also contains a lot of fiber and fatty acids such as Omega-3 and Omega-6. The composition of such flour is rich folic acid, antioxidants and vitamins, which are incredibly useful for our body. It also helps improve bowel function.
What to cook: use as a breading, replacing eggs in dough, casseroles, buns, cheesecakes
?Corn flour
Cornmeal is rich in elements such as calcium, potassium, magnesium and iron, vitamins B and PP. It is easily digested, normalizes metabolism, helps digestion. The most useful is flour from hard varieties corn. Wholemeal flour is used for baking bread and tortillas.
What to cook: cake, tortillas, pancakes, polenta, biscuits
The most common flour on the shelves of supermarkets is Garnets flour ( huge selection: oatmeal, rye, flaxseed, whole grain, corn, rice, buckwheat, pea and others). 
What's wrong with regular flour?
Premium wheat flour is the most common type of flour that can be found in any grocery store. Most products are also baked from it - of course, white bread, loaves, rolls, pastries, cakes, cookies.
Premium flour can lead to severe diseases of the gastrointestinal tract and overweight. We can definitely say that in the long run, everyone gets fat from premium wheat flour! Sooner or later, the weight will start to increase. And for many, it happens almost immediately.
The reason for that is high calorie content, high glycemic index, starch. White flour is fast carbohydrate which retains water in our body. That's why you literally "swell up" after bread feasts, cakes and cookies. This is empty flour that contains nothing useful in itself!
One more problem" white bread- yeast. So if it's hard for you to give up flour products, choose yeast-free. For example, pita bread, although some manufacturers manage to put yeast there, which should not be there.
Cookies and muffins can also be found yeast-free, you just have to pay more attention to the composition. And it is best to cook all the pastries at home, since industrial formulations almost always contain vegetable fat. Any homemade cookies it will be tastier and healthier than homemade, even if you bake it with the addition of butter or vegetable oil and flour.
The lower the grade of wheat flour, the better for the body. Therefore, choose grade 1 or 2, and preferably whole grain flour, but not the highest. On early stages transition, it can be at least a mixture of premium flour and some other useful one.
But the rejection of white flour does not mean a complete rejection of the usual dishes. Bread, cookies, pies, casseroles, cheesecakes, rolls, pancakes, pancakes - all this can be cooked and eaten! It is enough just to enlist recipes, and get various types of flour in health food stores or on the market. Consider the most popular of them, which can be either added to wheat or used independently.
Buckwheat flour
There is no gluten in this flour;
Gray color and specific taste;
Good in combination with ½ part of wheat flour;
Makes the dough "cool" and dense.
What is suitable for: pancakes, bread, pies.
Flax flour
A lot of protein in the composition;
A lot of fiber in the composition;
Polyunsaturated fatty acids;
Contains a lot of potassium (more than in bananas!), magnesium and zinc;
Medicinal properties for the stomach and cardiovascular system.
What it is suitable for: it will not work to use it on its own for baking, but it mixes well with other types of flour, including wheat. While improving nutritional value product and lowering the overall GI level of baked goods.
Oat flour
Promotes the production of serotonin (hormone of joy);
A small percentage of starch;
Enough a large number fat;
Low gluten content.
What it's good for: Great for quick baking- cakes, pancakes, pancakes, cookies.
It makes no sense to buy such flour if you have a coffee grinder or a powerful blender. I grind oatmeal into the finest powder right at home! Cheap and cheerful.
soy flour
Can replace eggs or milk in some recipes;
Does not contain gluten;
Improves bread baking, and allows her not to stale longer.
What it is suitable for: good as an additive to wheat, you can also use it instead for making sauces, for example, bechamel.
Rice flour
Rich in vitamins B1 and B2;
Contains 2 times less fat than in premium wheat;
Does not contain gluten;
Of the minuses - a lot of starch and little fiber.
What it's good for: Improves quality wheat bread. In Asian cuisine, you can find many recipes for desserts and pastries with rice flour.
Corn flour
Contains many vitamins - magnesium, calcium, phosphate, group B, potassium, iron;
Does not contain gluten.
What it is suitable for: cakes, cheesecakes, casseroles. But for baking to be successful, you need to add butter or vegetable oil.
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