A World of Flours

FLOURS, SO MANY CHOICES

When walking down the baking isle, you may notice a variety of flours – far from years ago when traditional wheat flour was pretty much the only option. Increasing consumer demand for diversity and dietary restrictions has made the baking aisle what it is today.

Flour is the finely-ground, sifted meal of grains, nuts, seeds, legumes, or certain vegetables. Each kind of flour has a different nutritional profile and cooking or baking qualities.

Looking at labels on certain flours and mixes, you may come across Gluten-free options. Typically the mixes often are blends of flours from non-wheat grains or plant sources. Some examples are garbanzo bean flour, tapioca flour, and white sorghum flour.

It is important to consider the proper storage for flours. Flour is typically sold in pre-packaged quantities and the proper storage will increase their shelf lives. Whole-grain flours and nut flours may become rancid over time if not stored properly. Refrigerate or freeze flours in airtight containers so they retain their powdery quality.

TYPES OF FLOURS

Below is a listing along with a description on a few different types of flours. Whether you are broadening your cooking/baking skills or following a health trend or diet, the information to follow will help you discover the world of flours!

Almond

Almond meal/flour is made from blanched almonds and adds moisture and a nutty flavor to pastries, baked goods, and dessert filling. This flour is low in carbohydrates and high in protein and gluten-free. Almond flour has a short shelf life and is not meant to replace flour in yeast or quick breads.

Amaranth

Grounded from an ancient seed, amaranth flour has a high level of protein and is gluten-free. This flour does have a sweet, nutty flavor and is an a great thickener for sauces, gravies, and soups. When baking, use amaranth flour for up to 25 percent of the flour content.

Soy

Made from milled soybeans, soy flour is high in protein, low in carbohydrates than all-purpose flour. Soy flour is gluten-free, a good source of calcium, and an excellent source of iron and magnesium. For those who are watching the fat content in foods, soy flour reduces the fat absorption in frying batter and dough! Use this flour as a thickener for sauces and as a wheat flour substitute in quick breads and cookies, use 1 part soy flour to 3 parts all-purpose flour.

Rye

Rye flour is a heavy, dark flour made from rye. This flour is available as a whole grain option and contains fiber and gluten. Often times, this flour is blended with other flours due to its high density to help with rising.

Brown Rice

Made from unpolished brown rice, brown rice flour has a nutty flavor and a grittier texture in baked goods. This flour is a whole grain option and is gluten-free.
Potato flour is made from grounded whole, dried potatoes and considered gluten-free. This flour Is used as a thickener for smooth, creamy sauces, soups, gravies, and even frozen desserts. For baking, potato flour adds starch to dough, making the bread moister and extend the freshness.

Flaxseed

Flaxseed flour/ meal is made by milling whole flaxseeds. This is a great option for brain, joint, and eye health because it contains the healthy fat – Omega-3’s! In baked goods, use flaxseed flour as a fat or egg substitute. Flaxseed flour is gluten-free, contains fiber and has a relatively short shelf life.

Buckwheat

Buckwheat flour, available in whole or white, is made from buckwheat, a cousin of the rhubarb. Whole buckwheat has a stronger flavor and more nutrients than white buckwheat. Combine this flour with other flours to add a hearty, grassy flavor. Buckwheat flour is gluten-free and a great option for pancakes and pasta.

Barley

Made from pearl or whole-grain barley, barley flour adds fiber to baked goods and is available as a whole grain option. This flour does contain gluten but not enough for adequate rising. Barley flour is mostly used as a thickener in soups, stews, sauces, and gravies.

Sorghum

Sorghum flour is grounded from ancient grain sorghum. This flour has a mild flavor but very high in antioxidants! Sorghum is available as a whole grain option and considered gluten-free. The versatility of sorghum flour makes it a great option for cookies, cakes, brownies, breads, pizza dough, pasta, cereals, pancakes, and waffles.

Spelt

Spelt flour is made from spelt, an ancient grain and cousin to wheat. This flour has more protein than wheat flour and can be used as a substitute for wheat flour in baking but may cause reactions to those who have wheat allergies. Spelt is available in a whole grain option and has a mellow-nutty flavor.

In the world of flours, the above list is a brief synopsis of the many options available. Don’t be afraid to try new flours and have fun with the varieties that are available. When cooking or baking with new flours, it is important to remember that you may not get the ratios or blends right the first, second, or even third time. There is a learning curve involved when testing out new flours and blends. Take a stroll down Viking Village Food’s baking aisle and the Natural/Organic section to see the different blends and all that is available to you.

Dishin’ Out Healthy – Health Educator: Nichelle

The groundwork of all happiness is health. – James Leigh Hunt

Sources or for more information – visit: www.eatright.org