The Top 3 Gluten Free Flours You Totally Need, Plus Our Fave Recipe - WellBeing by Well.ca
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Food

The Top 3 Gluten Free Flours You Totally Need, Plus Our Fave Recipe

5 wooden spoons with gluten-free flour options

When you think of Bob’s Red Mill, the words “gluten free” might not come to mind. If you took a look at our product line, you might think all we make are traditional flours, but as anyone who follows a gluten free diet will tell you, we have quite a few options!

Whether you follow a restricted gluten free diet for health reasons or simply want to lose a few pounds, these flours are essential for enjoying some of your favourite foods while on a gluten free diet. 

Brown Rice Flour 

Brown rice flour is our go-to, staple gluten free flour. It’s high in protein, iron, fiber, vitamin B, and manganese! Our brown rice flour contains healthy bran and will add a darker color to your baked goods. It also imparts a richer, nuttier flavor than wheat flour. You can thicken sauces with it and use it for coating fish and other proteins, as well as produce breads, cakes and noodles.

It’s very similar to most wheat flours and can easily be substituted in most baking recipes! 

Coconut Flour

Organic coconut flour is a delicious, healthy alternative to wheat flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single two tablespoon serving of coconut flour delivers five grams of fiber with only eight grams of carbs.

The light coconut flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. It makes a wonderful coating for chicken, fish, or other proteins in place of regular flour or cornmeal. Because of its high fiber content, baking with coconut flour is a unique experience. Coconut flour requires an equal ratio of liquid to flour for best results. Coconut flour can replace up to twenty percent of the flour in a recipe, but you will need to add an equal amount of liquid to compensate. We recommend following a recipe designed for coconut flour when getting started.

 Almond Meal

Almonds are notoriously healthy nuts, providing a good amount of manganese and vitamin E , as well as a healthy serving of monounsaturated fats in each serving! Not only do almonds have a healthy boost of protein, they are very low in carbohydrates and naturally gluten free. Replacing twenty five percent of the flour in your baking with almond meal will add wonderful texture and flavour while reducing the carbs! Although it has a lightly sweet flavor, almond meal can also be used in savory dishes (like the one below!).

5 Ingredient Almond Chicken Tenders

chicken tenders on a plate with sauce

Now you can enjoy your favourite foods without the gluten!

Ingredients

  • 3 eggs whisked
  • 2 cups almond flour
  • 2 Tbsp chopped parsley
  • Salt and pepper to taste
  • 16 chicken tenders

Instructions

  1. Preheat the oven to 425°F.
  2. Add the whisked eggs to a medium-sized bowl and set aside.
  3. Combine the almond flour, parsley, salt and pepper in a separate medium-sized bowl and set aside.
  4. Place a few chicken tenders in the bowl with the whisked eggs and turn to completely coat. Transfer the chicken to the bowl with the almond flour and completely coat by pressing down on each chicken tender.
  5. Set the almond flour-crusted chicken tenders evenly on a baking sheet lined with parchment paper and bake for 15 minutes.
  6. Flip the chicken tenders over and bake for another 15 minutes. Serve hot.

What are your fave gluten free flours?

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Please Keep In Mind

This article is for educational purposes only and is not intended to diagnose, treat, cure or prevent diseases. We cannot provide medical advice or specific advice on products related to treatments of a disease or illness. You must consult with your professional health care provider before starting any diet, exercise or supplementation program, and before taking, varying the dosage of or ceasing to take any medication.

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