Bean Flour
is a flour produced from pulverized dried beans. Nutritious and versatile, it can be used in many dishes, not just for baking. For baking use up to 1/4 bean flour in place of the regular flour called for in your recipe. By adding bean flour to your grain recipes you are creating complete protein in your dishes.Bean flour is an excellent thickener for sauces and also makes quick, creamy soups and dips. Use mild flavored beans like white beans, navy beans, and fava beans for baking, pancakes, waffles, muffins, etc. Use strong flavored beans like garbanzo, black bean, pinto bean, kidney bean, for quick soups and hearty sauces. Add bean flour to casseroles, meatloaves, patties, stews, cheese sauces. Make quick dips such as hummus, black bean dip, refried bean dip, etc. Make instant soup mixes for brown bag lunches with bean flour, boullion, dried vegetable flakes. Just add boiling water when ready to eat, stir it and let it sit for five minutes.
Commercially available bean flours include White
, Garbanzo
, Black
and Fava Bean Flour
. You can also create your own bean flours from any dried bean if you have a grain grinder and some bean and grain mills will grind them to order, just ask. With so many varieties of beans available it is possible to have a different bean every day of the month without repeat. Check out Purcell Mountain Farms and Bob's Red Mill for products and ideas. Purcell Mountain Farms has 85 different varieties of beans available.Cassava Flour
is made from the root of the cassava plant. Also known as Tapioca Flour
, Yuca Flour or Manioc Flour
. It is a starchy, sweet addition to other flours in baked goods where you want a chewier texture but has no fiber nor nutrition, so only use if needed. Use where you would normally use corn starch. Tapioca flour makes your dish glossier than corn starch. It thickens quickly at low temperatures, so adjust your recipe accordingly. Unlike other starches, sauce and pudding recipes using it will remain stable when frozen.Chestnut Flour
keeps baked goods shelf stable for as long as two weeks. Low in fat it is a great replacement for other nuts and nut flours called for in your recipes. Originally used for polenta it is now used mostly for baking and desserts. Don't confuse it with Asian Water Chestnut Flour. Use one part chestnut flour to three parts flour called for in your recipe for a coarser, nuttier outcome. So if the recipe uses one cup regular flour use 1/4 cup chestnut flour and 3/4 cup regular flour.Nut Flours
are made from the remaining solids from oil pressing of nuts. Yields a drier, crumblier outcome to baked recipes. Cakes made with nut flours are tortes. Use one part nut flour to three parts flour called for in your recipe for a coarser, nuttier outcome. So if the recipe uses one cup regular flour use 1/4 cup chestnut flour and 3/4 cup regular flour.Refer to the following chart for fat, fiber and calorie information per one ounce serving of nut meal. Your nut flour will likely have higher fiber and lower fat and calories if commercially made because commercially made nut flours are made from left over nut meal paste from when they make nut oil but if you make it from scratch you will be using whole nuts and make it into more of a paste than flour.
One Ounce of Nuts
protein (g) fat (g) carbohydrate (g) calories
[fiber]
Almond 6 14 6 [4] 163
Brazil Nut 4 18 3 [2] 186
Cashew 5 12 12 [1] 157
Chestnut 0 0 13 [2] 56
Coconut 2 18 7 [5] 187
Hazelnut 4 18 5 [3] 178
Macadamia 2 21 4 [2] 204
Peanut 9 14 6 [2] 165
Pecan 3 20 4 [3] 196
Pine Nut 4 19 4 [1] 191
Pistachio 6 13 8 [3] 159
Walnuts (black) 7 17 3 [2] 175
Walnuts (English) 4 18 4 [2] 185
Water Chestnut 2 1 23 [*] 103
(from the USDA Nutrient Database)
*data not provided
Pea Flour
is a flour produced from dried peas. When made from roasted peas it is called Peasemeal which is higher in useable protein. Pea flour is available in yellow or green pea. Pea flour can be used like bean flours and makes quick, easy soups in a matter of minutes. Simply place pea flour in a mug and add boiling liquid--water or stock, or simmered milk. Stir to free the lumps and let sit for three minutes. The more pea flour you add the thicker your recipe will be. For baking use pea flour in one to three ratio in place of the regular flour called for in your recipe. If the recipe calls for one cup of flour you can use 1/4 cup pea flour to 3/4 cup regular flour. By adding pea flour to your grain recipes you are creating complete protein in your dishes.Potato Flour
is also known as Chuño Flour and is not the same as potato starch. It is made from the whole potato, not just the starch. It is cooked, dried and then ground into flour. It can be a good thickener for dishes that simmer but once boiled it is unpalatable. In baking it can be used one to two in place of regular flour. If your recipe calls for 1 cup of flour you can replace 1/3 cup of flour with potato flour and 2/3 cup regular flour. It helps create a moist, dense crumb. Potato flour also makes nice dumplings and potato cakes. Very good in pancakes, waffles, and muffins. Add to soups, stews and casseroles.Seed Flour is flour made from seeds. Use in the same way that you would use nut flours. Most seed flours are best thought of as flavor additions to your dishes. Use sparingly at first in baked goods. When toasted they make a nice topping to vegetable dishes.
Carob Seed
(Also known as Locust Bean)Chia Seed
Flaxseed
Hemp Seed
Poppy Seed
Pumpkin Seed
Sesame Seed
Sunflower
Next up we will cover using non-grain flours and whole grain flours in some simple, quick recipes that you can throw together at very low cost.
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