Non-grain based flour products are recommended for all phases of the AH book. Once you have hit your goals and moved into Stage 3, we recommend using grain-based flours only as your body tolerates them. When used properly, non-grain flours can reconnect you with your favorite recipes, making them delicious and health supportive!
The tricky part about using nut flours, bean flours or coconut flour is that they each have unique qualities that require adjustments when substituting or interchanging them. Almond flour is higher in oil, Coconut flour holds more water, and each has a distinct texture. Unless you have really used each type and understand how to work with them, it is best to find and use recipes that call for that particular flour.
If you would like to experiment, here are some guidelines to help you along the way:
CHICKPEA FLOUR (Besan flour) — Chickpea flour is a versatile, gluten-free flour that works well in many recipes. It creates a texture that more closely resembles wheat flour or grain-based gluten-free flours. Because it is gluten-free, the dough needs to be fairly thick in order to create a structure that will rise. Adding eggs or ground flaxseeds, Greek Yogurt, vegetable purees like sweet potatoes or winter squash or other ingredients to thicken the batter will help create the structure needed. Depending on the recipe, baking powder, baking soda, carbonated water or beaten egg whites might also be needed to create a lighter dough. Chickpea flour will require less oil than wheat flours would in a similar recipe. It also works well as a binder or filler in recipes that call for flour. Find it online or at a lower cost at your local Indian Food Market.
Here are a few types of recipes that work well with chickpea or other bean-based flours:
- Waffles or Pancakes
- Socca (Farinata) crackers, crepes, flatbread, tortillas
- Pizza Crusts
- Batter for frying fish, chicken or vegetables
- Pie Crusts
- Gravy or thickener
- Binder in recipes like meatballs, grain patties, or vegetable fritters
ALMOND FLOUR — Almond flour is perfect for sweet recipes or as a filler or binder in recipes. It is naturally higher in fat so it will require less oil than other flours in similar recipes. The texture will be less creamy than chickpea flour but works well combined with chickpea flour to create a more neutral flavor in dessert crusts. Here are a few types of recipes that work well with almond flour.
- Cookies
- Crusts, especially when combined with Chickpea flour
- Binder in recipes like meatballs, grain patties, or vegetable fritters
COCONUT FLOUR — Its distinct flavor means that coconut flour works for recipes that go well with coconut. The texture is less smooth than other flours and can be a bit gritty at times. It also absorbs more liquid than other flours which can make it harder to use in recipes that were not specifically developed for it.
See our “Guide to Grain Free Flours” Post for more information.
