If you’re trying to avoid gluten or want a more nutritious option than just plain old wheat flour, coconut flour is a great ingredient and offers a lot more when it comes to other nutrients and fiber. Coconut flour has a subtle essence of coconut, but mild enough to use it with other ingredients without being overpowering. It’s most commonly used in baking, but many use it to thicken soups and use it as a breading for fried foods.
Coconut Flour Substitutes
Like coconuts, Almonds contain high amounts of protein, fiber, and other important nutrients. This ingredient consists entirely out of ground Almonds and is made with blanched, skinned almonds. It has a fine consistency. One cup of this flour is the equivalent of about 90 nuts. Just like coconut flour, it is gluten-free and has a low glycemic index, which makes it suitable for those with celiac disease.
One downside is that it has high amounts of omega 6 polyunsaturated fats, which is something that one wouldn’t want a lot of in their diet. It is also quite expensive.
Cassava flour is another gluten-free option and is more similar to wheat flour in texture. It is extremely fine and dry and has a neutral flavor when cooked. Cassava flour is usually used as a 1:1 substitute for wheat flour in many recipes. One downside is that it is high in carbohydrates just like wheat flour. This cannot be used for diabetic-friendly recipes as it does have a low-glycemic index.
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