clean eating approve flours

5 Clean Eating Approved Flours You Need to Try Today

“Not this again…” If you have kids (or picky significant others), you already know what I am talking about! It is so easy to get stuck in a clean eating rut. Here are 5 types of clean eating approved flours you need to try today! One small change will have a huge flavor impact!

5 Clean Eating Approved Flours You Need to Try + One More

With our crazy schedules and trying to stick to the clean eating lifestyle, it is so easy to fall in to a rut. Sometimes I find myself making the same recipes week after week, just because I know the kids will eat it without complaining and I don’t need to put much thought into it.

Most of the time that is ok, but sometimes I just want something different! One of the easiest ways to switch things up is to change the ingredients. These are the 5 flours I have on hand at all times. Each one has it’s benefits and a few need minor adjustments but they all taste delicious!

Coconut Flour

coconut flour
Coconut Flour

Try it: Baked goods (find a good recipe and follow it exactly); frying

I will start with the obvious and get this one out of the way. If you are familiar with Paleo, Whole30 or Clean Eating, you have definitely heard about coconut flour. This light and fluffy flour is made by grinding the pulp of the coconut and is actually the leftover coconut when making coconut milk.

Coconut flour shines when used to coat chicken or beef before frying. It browns nicely and makes your meat look like it belongs in a magazine! It also had a delicious sweet flavor that can’t be replicated.

The general rule of thumb when baking with coconut flour is 1 part coconut flour to 2 parts liquid. I learned this the hard way while trying to make pancakes. This flour sucks up the liquid and creates a powdery consistency. I actually find this flour a bit difficult to work with. If you aren’t familiar with it, I would not recommend using it as a flour substitute in baking.

Almond Flour

almond flour
Almond Flour

Try It: As a breading on baked fish or chicken; Mixed into muffins or pancakes

This is one of my favorite flour substitutes. Almond flour has a slightly sweet, nutty flavor which is just delicious! I love to use it to make baked chicken nuggets and fish sticks for the kids. You can fry with this flour, but I find that it can clump and fall apart in the oil.

Almond flour is very versatile but not as forgiving as some other flours. It is not as fine as some other flours and depending on what I am making, I will pulse it in a food processor to give it a finer consistency. Also try topping your dishes with slivered almonds. It looks beautiful and adds a little crunch!

White Whole Wheat Flour

White Whole wheat flour
White Whole Wheat Flour

Try It: As a breading for chicken for fish; To brown meat in stews and roasts; As a thickening agent (mixed with cold water); as a substitute for all purpose flour in baked goods

If you follow my blog, you know how much I love this stuff. It is so easy to substitute all purpose flour with White Whole Wheat (I like King Arthur). It does have a slightly nuttier flavor and creates a denser product but my whole family (picky eaters included) like it. I use it in baking, coating meats (stews and roasts) and as a thickening agent.

This flour does require slightly more liquid than all purpose flour, so I like to reduce the amount of flour when using a traditional recipe. As an estimate, I reduce it about 3 tablespoons per cup. This flour is very forgiving so you can play around with the recipe

Spelt Flour

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Try it: In baked goods (mix with another flour) like muffins, breads and rolls – one of my favorites: Lemon Cranberry Muffins

If you haven’t tried spelt flour before, you definitely need to! I love to use a combination of spelt and almond flour in baked goods. It creates such a delicious and unique flavor. Spelt is gluten free so it does need to be mixed with another flour to hold everything together. Spelt also does not rise as well as some other flours – one more reason to mix it with another flour.

When purchasing spelt flour, you will see two different types. Look for the Whole Spelt flour which contains the hull and also has the most health benefits. With White Spelt Flour, the hull has been removed along with most of the nutrition (similar to whole wheat vs white flour).

Cassava Flour

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Try It: In baked goods such as cakes and muffins; great for making pasta

Now this one is a treat! I learned about Cassava Flour from Lectin Free Mama. She has several recipes that use this less popular flour so I just had to give it a try. I am still playing around with this one but it is proving to be so versatile. It is produced from the cassava root and is gaining in popularity because it is gluten free. It is also proving to be as easy a substitute for whole wheat flour. I have been using it as a 1:1 flour substitute and I have had great results.

The only downside to this flour is the price. However, I have been able to justify the price due to the ease and convenience of use. I have had the best results with the Otto’s Natural brand.

Bonus: Garbanzo Bean Flour (aka Chickpea Flour)

garbanzo bean flour
Garbanzo Bean Flour

Try It: In your baked goods. Substitute 1/3 of flour with Garbanzo Bean Flour.

I can’t believe I forgot to list this one! It has quickly become one of my favorites. I like to bake with it because it creates a fluffier texture when using white whole wheat. This flour is so fluffy that it needs to be mixed with another flour. If you don’t mix it, the baked good will be too crumbly (you won’t even be able to pick it up without having it fall apart in your hands).

I have found that they perfect ratio is 1 part garbanzo bean flour to 2 parts white whole wheat.

Definitely try this one, especially if you are new to clean eating. It will help you with a smoother transition to white whole wheat.

Did I miss your Go-to flour?

Let me know because I am always looking for new things to try!

Are any of the above on your list of favorites?

 

1 Comment

  • Branfrog February 10, 2019 at 10:51 pm

    Excellent guide thanks for breaking this down!

    Reply

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