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Environmental Nutrition: Flour power

By Matthew Kadey, M.S., R.D. on

Environmental Nutrition

From almond to quinoa, there is no shortage of so-called "alternative flours" that you can use when making a batch of muffins or pancakes -- many of which offer exciting flavor nuances and nutritional perks. But now, some food companies are pushing the envelope even further and making flours from very unusual items, from coconut to plantain to sweet potato to dried crickets, in order to make 21st century powders that rise above the rest.

What are alternative flours?

Essentially, anything that can be dried can be ground into a flour-like consistency -- and often with good results. Made by finely grinding up defatted coconut solids into a subtly sweet powder, coconut flour has off-the-charts fiber levels -- about 8 grams in a two-tablespoon serving. Mill up a bunch of hulled hemp seeds and what's left is flour that is rich in protein and omega-3 fats. Black bean flour infuses dishes with subtle beany flavor, along with a healthy dose of plant protein, fiber and B vitamins. Sourced from dried unripe green bananas, banana flour is not overly fruity in flavor and offers up plenty of gut-healthy resistant starch. Cricket flour is touted as being a more sustainable source of protein, vitamins and minerals than that sourced from traditional livestock, and when it's incorporated into familiar items like cookies, it provides a tempered nutty flavor.

 

How to use them

Since these flours may behave differently than traditional flours in recipes, it's best to look for recipes specifically calling for them to get a sense of how they work. You can try replacing about 25 percent of the regular flour called for in a recipe with one of these newfangled flours and see if you like the results. Sometimes you'll need to add an additional egg to help with binding. Flours like sweet potato and hemp can also be stirred into oatmeal or blended into smoothies for a nutritional boost. For optimal freshness, flavor and nutritional retention, it's best to store these flours in air-tight containers in a cool, dark pantry for easy access. Store larger supplies in the fridge or freezer to extend shelf-life.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)


 

 

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