What is the best coconut almond flour

Baking gluten-free: coconut flour vs. ground almonds

// by Svenja Trierscheid // 23 comments

Baking gluten-free is possible! Instead of wheat flour, you can fall back on a variety of alternatives. However, you cannot simply swap wheat flour for a gluten-free alternative in recipes, as paleo flours such as coconut flour and almond flour behave differently. In this article we list which flours you can use for gluten-free baking and what you should pay attention to in each case. All recipes in our Desserts & Sweets category are gluten-free, lactose-free and without white sugar. We have created Paleo cakes, Paleo bread and Paleo muffins with the types of flour from this article, but with the necessary basic knowledge of gluten-free baking, you will soon be able to start your own experiments! As always: Paleo baked goods should remain the exception, but every now and then you can treat yourself and your soul to a little snack. In your 30 day challenge, however, you should try to get along without “replicas” such as bread and cookies.

But now let's get down to the “preserves”: Which flours can you use, what's in it (all information relates to 100 g flour) and what should you watch out for when baking gluten-free?

Coconut flour

  • Calories 320 kcal
  • Protein 19.3 g
  • Carbohydrates 8.9 g
  • Fat 11.8 g

Coconut flour smells slightly like coconut, has one low in fat and almost half of it consists of fiber. You can easily make the flour yourself by making coconut milk yourself and drying the leftover, still moist coconut flour in the oven on a low heat.

When baking, coconut flour behaves differently than most flours you come into contact with when baking gluten-free. It draws a lot of fluid and you overdose on it quickly. I use it in conjunction with other flours rather than using it pure, and when I do, I use a lot of fat to compensate for the dry aftertaste. The fine-smelling flour is ideal for cakes such as marble cakes or simple pancakes with fruit.

Due to the almost 40% fiber content (i.e. indigestible carbohydrates), products made from coconut flour can be heavy in the stomach and disrupt digestion. For nut allergy sufferers, coconut flour is a good alternative to gluten-free baking.

Buy coconut flour

Ground almonds

  • Calories 620 kcal
  • Protein 21.3 g
  • Carbohydrates 5.1 g
  • Fat 54.6 g

Unlike coconut flour, ground almonds have one high fat content (more than 50%) and don't draw a lot of water. Baking is very uncomplicated in terms of consistency and can add very nice flavor nuances to the baked goods, cakes are very easy and pralines can also be made quickly and deliciously with nuts. The problem here is, among other things, especially when it comes to baked goods with fruit, that you don't always have one Nut flavor want to have it with you and one for the consistency relative lots of eggs must use.

Because almonds have a high proportion of unsaturated fatty acids own can become when heated Trans fats develop. So if you are roasting nuts, this should be the case low heat in the oven do (approx. 80 ° C, 15-20 minutes).

Try our juicy carrot cake with ground almonds and the sheet cake with a mixture of coconut flour and ground almonds.

buy ground almonds

Almond flour

  • Calories 375 kcal
  • Protein 45.3 g
  • Carbohydrates 10.7 g
  • Fat 12 g

Almond flour is de-oiled, so it has the advantage of being one from the start lower fat content is present, so too less trans fats can arise. However, it is also far expensive than ground almonds and behaves relatively similarly when baking, I would only use it forfine baked goods use for which ground almonds would be too heavy, e.g. our marzipan potatoes

The problem with trans fatty acids also exists with other nut flours and seed flours.

Buy almond flour

Cassava / manioc flour / tapioca / gari

Cassava / manioc flour and tapioca starch are made from manioc / cassava / yucca root, tapioca is the starch-rich residual product in cassava flour production. Both products are great carbohydrate heavy and low fat. I like to use them as a flour substitute because I don't have the problem with trans fatty acids and I have no problem with carbohydrates when baking (if so, because already!). They behave together (80% cassava flour and 20% tapioca is a good mixture) similar to wheat flour, only a little heavier. The tapioca starch helps "stick", which is normally the job of gluten in baked goods.

Paleo360 Tip: We recommend cassava flour from the Ruut brand, as the quality is correct and controlled. In addition, small farmers are supported with fair wages. We think: if there are imported products, then these. Buy cassava flour online

I also like to use Gari, which is cassava semolina. Gari is fermented and therefore slightly acidic, I like to use it for fruit cakes or bread, here you have to note that the dough, similar to wheat semolina, has to swell before it is processed further. The advantage here is that the consistency is borne by the starch and you have to use fewer eggs.

If you want to get started right now, try our recipes with cassava flour.

© yelenayemchuk - depositphotos.com
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Tags: gluten-free recipesCooking with coconuts

Written by Svenja

Svenja has been living according to Paleo for 4 years and has already written 3 cookbooks. She was the cook at the world's first paleo restaurant, the Sauvage, and is also in great demand for developing recipes at other paleo restaurants. She runs her own blog and is a passionate photographer.
Read more articles by Svenja