November 10, 2015 9:09 am 1 Comment
Those following gluten-free diets can sometimes find it hard to obtain enough protein – especially if they’re also vegetarian or vegan. Gluten is itself a form of protein, so if you’re excluding this from a vegetarian or vegan diet, you need to make sure that you’re compensating in other areas. There are many ways to do this, of course – this week, we’re looking especially at high-protein gluten-free flours.
At Naturally Good Food we stock a huge selection of gluten-free flours. Each has its own particular nutritional make-up and works in its own individual way. Those wishing to eat a nutritious gluten-free diet know that they need to mix and match many different types of grains, to obtain the full benefits.
It’s not just for nutritional reasons, either. Flours lacking protein can be much harder to work with when baking. Without careful substitutions, the end-products can lack elasticity and end up producing flat, disappointing results.
Here are a few suggestions of protein-rich, gluten-free flours: all stocked by Naturally Good Food.
Teff flour: highest in protein
Made from the miniscule teff grain, teff flour is the highest in protein of all the gluten-free flours that we stock. It gives baked goods a great chewiness – use in breads, for ideal results.
Click here to see our selection of teff flours from Tobia Teff and from Pure (Innovative Solutions).
Quinoa flour: from a ‘complete protein’
Quinoa is in itself a ‘complete protein’, containing all the necessary amino acids. You can’t live on quinoa flour alone, of course, but it’s a great alternative to standard wheat flour. It has a rich, savoury flavour that’s best suited to savoury dishes, and should be used in relatively small amounts.
We stock quinoa flour from Infinity Foods and in blends from Orgran.
Coconut flour: high in protein
Another very high-protein flour. This works well in both savoury and sweet dishes, bringing a delicate flavour, along with high levels of nutrition to your dishes. Also great for thickening dishes or simply adding to smoothies, yoghurts and the like. it is similar to Almond flour ( ground almonds) in its texture and in many way, its use as it does add moisture retention to cakes rather well.
We stock a range of coconut flours, which can be seen here.
Millet flour: good for bread
A little sweet, a little nutty, this is a good bread-baking flour. We have millet flour in a mix from Orgran but have not been able to source it on its own for a while now.
Chickpea flour: aka gram flour
Chickpea flour is also known as garbanzo or gram flour. It’s a staple in traditional Indian cooking, for batters. It works well as a thickener or as a replacement for egg in vegan cooking and is used in pakora batters to good effect. Click on the links above to see our chickpea flours.
Soya flour: for moisture
This boosts protein and also helps to retain moisture in baked goods. It is best used as part of a blend, and is normally heat treated to avoid any toxins. We offer organic soya flour from Infinity.
Buckwheat flour: rich in amino acids
Like quinoa, buckwheat flour is rich in amino acids as well as in protein. Good in noodles and pasta: click here to see our buckwheat flour options. Don’t worry about the ‘wheat’ in the name though as Buckwheat is gluten free, and is actually from the rhubarb family, although you would be able to tell from the taste.
How to use these flours
There are many examples of recipes online using these flours. It’s probably best to start by following a specific recipe, as alternative flours can’t generally simply be substituted for standard wheat flour in a dish. Usually, some adjustment must be made, such as increasing the amount of liquid used, or putting in extra raising agents. Of course, depending on other dietary restrictions, extra protein can be obtained by adding eggs, milk (including non-dairy milks) and whole nuts and seeds.
Sounds like hard work!
But of course, you don’t need to do all the hard work yourself! As specialists in gluten-free foods, we stock a large amount of ready-prepared gluten-free mixes and products. Our range is enormous – see it here.
Tags: buckwheat flour, chickpea flour, coconut flour, Gluten free, gluten free flour, gram flour, infinity, millet flour, Orgran, quinoa flour, soya flour, Teff Flour
This post was written by Yzanne