Frugal Feeds | List of Recipes and Guides Posted So Far

Here is the complete list of recipes and ingredient guides posted so far. If you want to find a specific recipe type the name into the search field in the upper left-hand column. Many of them are also hyperlinked in the Recipes section.

Croutons
Stuffing
Bread Crumbs
Crispy Topping
Bread Pudding
French Toast Batter
French Toast
Custard Dip
Green Apple French Toast
Maple Banana Pecan French Toast
Berry French Toast
Cinnamon Raisin French Toast
Monte Cristo Sandwiches
Croque-Monsieur Sandwiches
Bread Crumbs
Meat Extenders
Mexican Style Meat Extender
Stroganoff Style Meat Extender
Italian Style Meat Extender
American Style Meat Extender
SOS Style Meat Extender
Casserole Style Meat Extender
Sloppy Joes Style Meat Extender
Lean Meat Solution
Meat Cakes
Pan Cakes
Fridge Pudding
Pie Crusts--Sweet Version
Pie Crusts--Savory Version
Crumb Topping for Desserts
Chilaquiles
Tortilla Strip Casserole
Biscuits and Gravy
SOS
Chicken and Biscuits
Biscuit Shortcake
Chicken and Dumplings, Biscuit Style
Personal Pizzas
Tortas
Sloppy Joes
Sauces
White Sauce #1
White Sauce #2
Thin White Sauce for Chicken
Cream of Something Soup
Cream of Veggie Soup
Cream of Broccoli Soup with Cheese
Cream of Mushroom Soup
Cream of Tomato Soup
Cream of Potato Soup
Creamy Wine Sauce
Creamy Bechamel Sauce
Brown Sauce
Mushroom Sauce 1
Mushroom Sauce 2
Cheese Sauce
Mock Hollandaise Sauce
Chowder
Creamed Dishes
Au Gratin Dishes
Cream Gravy
Foamy Egg Sauce
Veloute Sauce
Chaud-Froid Sauce
Poulette Sauce
Bechamel Sauce
Onion Sauce
Sauce Supreme
Amaranth Flour
Atole
Blue Corn Flour
Barley Flour
Brown Rice Flour
Buckwheat Flour
Cake Flour
Corn Flour
Gluten Flour
Graham Flour
Kamut Flour
Millet Flour
Oat Flour
Quinoa Flour
Rye Flour
Semolina Flour
Sorghum Flour
Spelt Flour
Teff Flour
White Whole Wheat Flour
Whole Wheat Flour
Bean Flour
Cassava Flour
Tapioca Flour
Yuca Flour
Manioc Flour
Chestnut Flour
Nut Flours
Pea Flour
Potato Flour
Chuno Flour
Seed Flour
Hummus
Almost Instant Pea Soup
Nut Butter Bean Spread
Quick and Easy Bean Soup
Pea Soup
Refried Beans
Budget Guacamole
Breakfast Parfait
Breakfast Pudding
Breakfast Burritos
Breakfast Burritos for a Crowd

Frugal Feeds | All About Non-Grain Flours

Today we'll look at a bunch of options for adding taste, texture, nutrition and grain-free options to your baking and cooking.

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.