Today's topic comes from a magazine article I read in the Dec/Jan 2011 edition of Natural Health titled Fresh Flours. Writer Allison Young describes how we can substitute a new crop of flours for our current empty calorie white flour. These newer flours; made from sources such as almonds, quinoa, and garbanzo beans boast more nutrients, protein, and fiber! Young focuses and teaches us about the six following flour types.
- Almond Flour - This flour "packs in potassium, vitamin E, iron, magnesium, calcium, and 6 grams of protein per 1/4 cup! Since almond flour has three times the amount of fiber than white flour and it cholesterol free, it is good for both the heart and the waistline. Also, it helps rein in snacking by increasing the feeling and duration of satiety. Up to 50 of white flour can be substituted with almond flour when baking cookies, cakes, and breads. The only downside to almond flour is that it has a high calorie count - 160 per 1/4 cup.
- Coconut Flour - Coconut flour has 10 times the amount of fiber as white flour! It is best used for cakes, muffins, breads, and bars. Simply swap out 10-20% of the white flour for coconut flour. Since coconut flour really soaks up moisture, you may have to add in a bit more of the wet ingredients in order to compensate. Finally, Coconut Flour has 120 calories per 1/4 cup!
- Garbanzo Bean Flour - This flour is similar to white flour in terms of its calorie count (110 per 1/4 cup) but has 50 percent more protein, five times more fiber, and provides 10 percent of the daily value of iron per serving! Garbanzo Bean flour is also good for diabetics because of its significantly lower glycemic index. This flour can be used to cut down on fat and calories when used as a thickener in soups since up to 100% can be substituted for its use as a thickener. However, only about 25% of white flour should be substituted with garbanzo bean flour when baking. It is best used in hummus, falafels, flatbreads, a sauce/soup thickener, or for coating fish or chicken.
- Spelt Flour - Spelt flour has slightly more calories than white flour (120 calories per 1/4 cup) but four times the fiber and twice the amount of monounsaturated fats. While it is wheat free, it is not gluten free. So be careful if you have a gluten intolerance. Spelt flour is best used in making cookies, crusts, breakfast pastries, and pancakes. You should start out with only substituting up to 50% with white flour.
- White Whole-Wheat Flour - White whole-wheat flour is made from whole wheat that just happens to be a lighter color. It may have the same calorie count as white flour, but it also has extra B vitamins and fiber. It is best used for cookies, bars, breads, muffins, and pancakes. Start with replacing half of the all-purpose flour and work from there.
- Quinoa Flour - Quinoa flour contains all nine essential amino acids required for building proteins in the body (rare in the flour world), thus it is highly recommended for vegetarians. It also has three times the amount of iron with only slightly more calories than the white stuff. It is good to use when making crackers or pizza dough. You can substitute as little as 10% up to 50% with white flour.
Using the knowledge gained from Young's article, I am excited to go to my local grocery store to pick out some of these newer flours to give a try. I'm all about substituting healthier products for our empty calorie white flours we use today. Now all we have to do is find some recipes to try out! If you have obtained your own copy of Natural Health, Young follows up her article with five different recipes to try out using the different kinds of flours. Give them a try and let me know what you think!
Today's Workout: Since I still haven't gone to buy new running shoes… today is yet another swim workout.
200 warm up
50 Fly Kick
50 Fly Twitch (25 fly, 25 free)
50 Back Kick
50 Back Twitch
50 Breast Kick
50 Breast Twitch
50 Free Kick
50 Free Twitch
Repeat the set of eight 50s
200 cool down
Total: 1200 Yards/Meters
Today's Food Tip: When I was eating my dinner in the café where I work I saw this tip on my place card: avoid buying any foods (especially processed) that have ingredients lists longer than ten items OR that list anything you cannot pronounce.
Today's Relaxing Activity: Spend 5 minutes or so stretching today. My favorite stretch that will relax you entire body is to lay down on my back, put my arms above my head, and stretch my body lengthwise as much as I can. Take a few deep breaths and then relax your whole body.
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