White flour is basically wholewheat flour that has been heavily processed, bleached and stripped of the two main components that make it nutritious, bran and germ. This process also gets rid of fibre which helps us digest it easily and all vitamins in the flour that benefit us, therefore raising the risk of diabetes and many other diseases and providing us with nothing more than good taste! Switching to healthier alternatives can help reduce bloating, give us more energy by consuming more nutrients and helping us to feel less lethargic and even help with hair, skin and overall health. Below are some healthy alternatives to white flour along with some recipes for you to try out.
Almond Flour Brownies
Almond flour is is a great source of vitamin E. It also contains iron, manganese, magnesium, potassium, calcium and other minerals as well as being gluten free.
*1 3/4 cups sugar
*5 tablespoons butter
*1/2 teaspoon salt
*1 teaspoon vanilla extract
*3/4 cup cocoa power
*3 large eggs
*1 1/2 cups almond flour
*1 teaspoon baking powder
How to make:
- Heat the butter, sugar and salt on medium heat, stirring until the butter melts and the mixture lightens in colour. (This helps melt the sugar, which will help give the brownies a shiny crust)
- Let the mixture cool for a couple of minutes and blend in the vanilla and cocoa, then add the eggs and mix until shiny.
- Blend in the flour and baking powder.
- Pour the batter into a greased baking tray, spreading it to the edges.
- Bake the brownies for 33 to 38 minutes, on gas mark 4( (350F)
- Once the brownies are cooked through let them cool for about 15 minutes before cutting. Serve with cream or ice cream.
Wholewheat lessens the risk of diabetes and helps with weight loss. It contains B1, B2 and B3 as well as maintaining the fibre, bean and germ that is lost when making flour white.
*1 1/2 cups whole wheat flour
*2 tablespoons sugar
*1/2 teaspoon ground cinnamon
*1 tablespoon baking powder
*3/4 teaspoon salt
*1 1/4 to 1 1/2 cups milk, dairy or non-dairy
*1 large egg
*4 tablespoons unsalted butter, melted.
*1 1/2 teaspoons vanilla extract
How to make:
- Whisk flour, sugar, cinnamon, baking powder and salt in a bowl, set aside.
- Warm the milk until lukewarm. Whisk milk, butter, eggs and vanilla together until blended.
•Pour milk mixture into flour mixture and stir with a fork until mixed and only small clumps of flour remain. Do not over mix batter. (The batter will be quite thick. If it is unreasonably thick, add 1 to 2 tablespoons more milk to thin it out a little).
- Heat pan and brush with butter ( or coconut oil)
- Pour in mixture to make pancakes. Cook until golden brown. Serve with any fruit of your choice and/syrup or honey.
Chocolate Chunk Bars
This uses coconut flour which is lower in carbs than regular flour, higher in fibre and also gluten free. Additionally, it’s a good source of iron, copper and other minerals.
*1/4 cup melted coconut oil
*1/3 cup honey, agave nectar or maple syrup
*2 teaspoons vanilla extract
*2 eggs, slightly beaten
*¼ cup unsweetened almond milk
*1/2 cup coconut flour
*½ teaspoon baking soda
*¼ teaspoon salt
*3 oz your favorite dairy free dark chocolate bar, coarsely chopped
*1/2 cup coconut flakes,(optional)
How to make:
•Whisk coconut oil, honey, vanilla, eggs, and almond milk.
•In a separate bowl whisk coconut flour, baking soda and salt.
•Add all ingredients together and mix until batter is smooth.
•Fold in roughly cut chocolate pieces.
•Bake for 20-22 minutes at 350F. The batter may look like it’s not all the way cooked but it will be. DO NOT OVER BAKE or the bars will dry out.
•Let bars on a wire rack for at least 10 minutes then cut into 16 squares.