Gluten Free & Grain Free Your Guide To Using

Almond, Coconut, Arrowroot, & Quinoa

From The Author of & Grain Free Breads, Batters & Doughs

By Halle Cottis From The Cookbook Gluten Free & Grain Free Breads, Batters & Doughs

Your Baking Guide To Using Almond, Coconut, Arrowroot, Tapioca and Quinoa Flours

by Halle Cottis About The Author

Hi I’m Halle, author, chef and blogger at Whole Lifestyle Nutrition. I am a wife to a terrific supportive husband and a mother to 3 beautiful girls. I strive in this over processed world to cook the most wholesome foods for my

family. WholeLifestyleNutrition.com

My daughter and I are extremely sensitive to gluten and grains. I knew that I would have to make our gluten free and grain free recipes taste as good as the real thing so that the whole family could enjoy them!

We were missing out on pastas, tortillas, doughnuts and breads, and I just knew there had to be a way to create delicious creations that were gluten free and grain free.

It took some practice to learn how to cook and bake with alternative flours, but I feel I’ve truly mastered this art. Yes it is an art, and I’m about to teach you all the tricks and tips to becoming an amazing gluten free and grain free chef! Measuring Techniques

One of the most important elements to above, I have a digital scale that I use. It master when baking with alternative flours can be switched from grams to ounces and is how to properly measure the flour. can also be zeroed out at any time.

First, make sure you are using the right I know many people can be intimidated by kind of measuring cups. There are dry digital scales, but it really does create the ingredient measuring cups and liquid best finished product and you don’t have to measuring cups. use up so many measuring cups. Just place the bowl on the scale and zero out the scale There a several diferent methods to and then add your flour by weight. measure flour: I use my scale several times a day, every 1. measure by weight day! They are very afordable and can be found easily at super stores and online. 2. measure by cup Give it a try, you won’t be disappointed! • pour and dump method • dip and scrape method Take a look at the table on the next page. Here you can easily convert cups into grams or ounces with this conversion chart. When baking, the measure by weight is very reliable. If you notice in the picture Flours By Weight

Ounce Per Grams Per Grams Per Grams Per Flours 1/4 Cup 1/4 Cup Tablespoon Cup

Almond 7/8 ounce 26 grams 6.5 grams 104 grams

Coconut 1 1/8 ounce 32 grams 8 grams 128 grams Flour

Quinoa Flour 1 1/8 ounce 32 grams 8 grams 128 grams

Arrowroot 1 1/8 ounce 32 grams 8 grams 128 grams Flour

Tapioca Flour 1 1/8 ounce 32 grams 8 grams 128 grams

It is best to weigh flour by weight either in ounces or in grams. You will have a much better final result when measuring this way.

This brings up a problem however. Most websites and cookbooks do not measure this way. It is very common to find measurements by the cup.

In this cookbook, I have measured by the cup because that is what most of us are use to. But if you are like me and prefer to measure by the ounce or grams, then use this chart above to help you convert from cups to grams or ounces.

Remember there are 16 tablespoons per cup when using the grams per tablespoon. Another method and probably one of the I have the best results with the final most popular methods to use is to product when using this method of measure by cup. measuring. I will demonstrate on the next page how to properly do this. Measuring by cup is convenient because as stated on the previous page, most recipes Coconut flour is best when measured by are written in this format. This method can weight. It is hands down the trickiest flour easily be used, and allows you to measure to use and takes some practice to get the in fractions of a cup. feel of how it behaves in diferent kinds of recipes.

One of the most important things to You can view the conversion chart on page remember when measuring by cup is that 8 to see how much coconut flour, and the the recipe developer might measure in a other alternative flours weigh. diferent way than you and this can dramatically alter the recipe when using As with any new flour, it will take some alternative flours. practice to get use to the consistency, behavior and the other challenges that You need to make sure that you trust the might come up when baking with these recipe source and don’t be shy about flours. asking the recipe developer how they measure their flour. Practice with a few of the recipes in this cookbook. You will very quickly become Here are the two methods of measuring by comfortable with baking with these flours cup. and will really start to enjoy what each individual flour has to ofer. • The pour and dump method is exactly how it sounds. You pour the flour into the measuring cup and then you dump it in the bowl.

• The dip and scrape method is when you dip the measuring cup into the flour and fill slightly over (not packing the cup) and then you scrape of the excess flour with your finger or knife.

The dip and scrape method is the method that I use for all my recipes in this cookbook and on my website. How To Measure Flour

• Dip the measuring cup into the flour of choice. Do not pack the flour but allow the measuring cup to be fully filled and even a bit over filled.

• Take a flat edge such as a knife, spatula or ruler and scrape the access flour of of the cup.

• Remember, don’t pack the flour down. Just gently scrape of excess flour. Pour into the bowl and proceed with recipe. With Almond Flour

Almond flour can be a bit challenging to Oftentimes you will see almond flour and cook with. What makes it so challenging is almond meal. There is a diference. that not all almond flours are created Almond flour is made with blanched (or equal. skinless) almonds and ground up very finely. Almond meal is ground up almonds Some almond flours are super fine and that have the skins (the outer brown part of resemble a flour like substance. Others are the almond) still left on and then the coarse and not as fine and can alter the almonds are ground up. final product dramatically. The skins of the almonds carry phytic acid, Almond flour can also taste diferent which block essential nutrients from being depending on the quality of almonds that absorbed by the body. Many people have you buy. I highly recommend 2 companies difculties digesting almond meal and try when buying quality almond flour. almond flour only to learn that their body completely behaves diferently when eating almond flour. Test and see which flour or • Nuts.com meal is best for you. • Honeyville.com When you find a quality almond flour or Both of these companies supply a quality, meal, baking with it can create delicious good tasting almond flour that is perfect recipes that really resemble the original for baking with. recipe. Here are a few tips to remember when • Almond flour batter is almost using almond flour. always thicker than traditional batters. This is normal and resist • Almond flour has a lot of fat and the urge to thin it out. often requires very little, if any fat. • Always allow your baked goods • Almond flour requires less liquid made with almond flour to when baking with it. completely cool before slicing into. • It can burn easily. Lower the The texture improves dramatically temperature of the oven and bake as it cools. If you cut into while it for a longer period of time. This is warm you might end up with will produce a better final product. nothing but crumbs. • Almond flour is nutrient dense and • Almond flour does not work well has a lot of calories, so pay close with recipes that have yeast. It is attention to the nutritional best for quick breads, mufns, information provided in this pancakes and batters. cookbook when eating almond • Almond flour and almond meal are flour recipes. I often eat half the not the same thing. Almond flour amount of a traditional recipe and is made from blanched (skinless) feel just as full. almonds and almond meal is made • Almond flour can not be with almonds that haven’t been substituted 1:1 ratio for all purpose blanched (skins remain on). and other grain flours. Because of • You can make your own almond its high fat content, the liquid and flour with a high powered blender fat has to be altered. or food processor. A cofee grinder • Additional eggs are needed when can also be used but be careful not baking with almond flour. Almond to grind too long or it will start to flour does not have gluten and the form into almond butter. eggs help bind the batter or dough • Use slivered blanched almonds to and is necessary to help the dough save money when making almond rise and hold together. To many flour. Slivered almonds are a eggs though is not a good thing fraction of the price compared to either. If you have to many eggs whole blanched almonds. your final product will be rubbery • DO NOT USE A GRAIN MILL TO and too wet. Finding a balance is MAKE ALMOND FLOUR, you will key. burn the motor out! See the chart on page 8 for a • There are many diferent ways to conversion chart. measure almond flour. You can • Coconut flour can not be measure, weigh, dip and scrape or substituted in a 1:1 ratio for scoop and dump your almond flour. almond flour. You can however add In this cookbook and on my in a little to help absorb liquids if website, I use the dip and scrape your batter seems to be to thin. method. See page 10 to learn how • Almond flour baked goods freeze to properly do this. really well. You can freeze the • Almond flour can be expensive dough/batter before it is cooked or when you purchase in little you can freeze the finished product. quantities. Buy in bulk and save a lot of money. • The fats in almond flour can turn rancid. It is best to store almond flour in the refrigerator for up to 1 month or it can be stored in the freezer for up to 6-8 months. • If you store the almond flour in the freezer, pull out the amount needed for the recipe and allow it to sit on the counter for 20 minutes before adding it to the recipe. • 1 cup of almonds produces 1 cup of almond flour. • Almond flour can and can not be substituted with other nut flours. I find that almond “meal” can more easily be substituted but not almond “flour”. The texture is quite a bit diferent when using other nut flours and it is best to weigh the flour rather then measure the flour. Cooking With Nut Butters

Cooking with nut butters create a really refrigeration section, they are most likely moist final product. I absolutely love using not fresh. Popular so-called “on the shelf” nut butters in bread and pasta recipes. peanut butter brands are not to be used. Read the labels. There should be only 2-3 Sometimes when cooking with almond ingredients: nuts, salt and sometimes a flour, the final product can be grainy and healthy oil (such as palm or sunflower oil). soggy. Nut butters are finely ground. The Resist buying roasted nut butters. The oils oils in the nuts are released when grinding in the nuts most likely are damaged in the the nuts into butter. This creates a super roasting process. Raw unprocessed nuts smooth and non grainy final product. are best.

Nut butters also help with holding together Consider making your own nut butters. a dough or batter and less eggs can be Nut butters can be very expensive and you used when cooking with nut butters. Often can save a lot of money by making your a recipe can become to eggy and it is nice own. It will take less then 10 minutes to to have an option that will allow you to make and it taste a whole lot better too! omit an egg or two.

When using nut butters, always use fresh nut butters that have the natural oils at the top of the butters. If they are not in the Here are a few tips to remember when • There is no substituting 1:1 ratio to using nut butters: all purpose and other grain flours. Nut butters are in a separate • Nut butters have a lot of fat already category. Practice using nut butters in them. Usually no additional fat is and you will learn how it behaves needed. and will quickly get a feel for it. • Nut butters are nutrient dense and have a lot of calories per serving. • Look for a similar texture of the Pay close attention to the nutritional original recipe. If you are making information provided in this pancakes for instance, you should cookbook when eating recipes that have the same consistency of a use nut butter. I often eat half the traditional pancake batter. If it is amount of a traditional recipe and too thin, add a bit more nut butter. feel just as full. If it is too thick, then add a little • If a vegetable or fruit is used that more liquid. has a high water content (apples • Be sure to cook the recipe all the and zucchinis are good examples) it way through. The toothpick is important to squeeze out the method of putting it in to see if it excess water in the fruit or comes out clean will not work with vegetables. If you miss this step, nut butters. The fat content is too your final product will be super wet high that it will not allow anything and soggy. to attach to the toothpick. • I don’t like to use baking powders when cooking with nut butters. I • Eggs are needed to help bind the find it best to use baking soda recipe and aid with rising. mixed with apple cider vinegar. • If the nut butter does not have salt When you add the vinegar on top of added to it, consider adding the baking soda, it will create a fizz additional salt to the recipe. Salt like reaction that can be folded into really helps enhance the flavor of the batter. This will help the the nut butter. product rise like a traditional recipe.

• Nut butter recipes burn quickly. Cook on a lower temperature and for a longer period of time. • Consider making your own nut butter. It is super easy and you can save a lot of money by making your own. See recipes on page 25 and 26 to learn how.

• 1 pound of nuts produces 2 cups of nut butter.

• It is best to allow the recipes that use nut butters to completely cool before slicing into them. An exception to this rule is the homemade pasta recipes in this cookbook.

• All nut butters should be stored in the refrigerator. When freshly made, the oils are fragile and can quickly become rancid if not stored in the refrigerator. I do not recommend freezing nut butters. Cooking With Coconut Flour

Coconut flour is a gluten-free and grain- It is important to see how your body free flour that is rich in dietary fiber, which handles coconut flour. It is very high in helps support your digestion, heart health, fiber and some people have a hard time immune system, and weight. digesting it. I find I can eat coconut flour in small doses without any issues. Listen Coconut flour is dried, ground up coconut to your bodies language when eating meat that has had most of the oils stripped coconut flour. This is true with any flour, from it. It is great for baking, and making everyone will respond diferently, so pay such dishes as chocolate chip cookies, close attention to your bodies language. coconut pumpkin bread, banana nut pancakes, pizza and many more recipes! Coconut flour is very tricky to cook with. It is very absorbent and it is important to Coconut flour can be used to substitute out allow the batter to sit for 5 minutes to traditional grain based flours. This flour is allow the liquids to absorb. high in fiber and is a good source of protein. It is low in and is It will take practice to learn how to use very filling (probably because of the higher coconut flour, there is no easy way around fiber content). It is naturally sweet so you it. But once you practice enough, you will don’t need as much sweeteners when quickly get the hang of it and will enjoy baking with this flour. baking with coconut flour. Here are a few tips to remember when liquid (water, coconut oil/butter, using coconut flour. coconut milk, raw milk etc). So if you use 1/4 cup coconut flour, you will • Weighing coconut flour will create the need to add 1/4 cup of liquids or a most consistent results. See the combination of liquids. conversion chart on page 8. • Once you add the coconut flour to • When using a recipe, diferent the liquids, allow it to sit for several coconut flours have diferent minutes to see how it absorbs. If you consistencies and can alter the recipe need more liquids to get the desired significantly. It is important to look at consistency, then add more at this the consistency of what you are time. baking. • Practice and patients is necessary • It is important to compare what a when using coconut flour. Use a traditional dough or batter looks like. trusted recipe source when baking If the dough is very soft and not with coconut flour. Once you get stif, then you probably need to add some practice with using this flour, another tbsp of coconut flour. If it is you will find that it is quite easy to stif and firm you might need to add use and well worth the eforts. some more liquid. • Store coconut flour at room • A little coconut flour goes a long temperature. It is very absorbent and way. For every cup of all purpose if you put it in the freezer or flour (grain flour), you only need refrigerator it will become even more 1/4-1/3 cup of coconut flour. absorbent. Store tightly in an air • For every ounce (1/4 cup) of coconut tight container in a cool dark place. flour, you typically need one egg and • Consider making your own coconut sometimes you might need more. flour. See my video on page 30 to Coconut flour does not have gluten learn how. in it and eggs are needed to keep the • Do not attempt to make coconut product together. Eggs also help the flour in a grain mill. product rise. • Coconut flour is very dense. It absorbs a lot of liquids. So for each portion of coconut flour you use, you will need to add equal amounts of Cooking With Quinoa Flour

Quinoa flour is one of my favorite flours to I like to grind my own quinoa flour. It is work with. It resembles a flour that has the fresh and is more nutritious for you when same properties of a whole wheat flour. freshly ground. If you are planning on making your own, a grain mill is needed. I The problem with quinoa flour is that it has have tried grinding it up in a cofee grinder a bitter, grassy taste that carries through to or food processor, but I couldn’t get the the finished product. But there is a way to flour fine enough. get rid of that earthy taste. When baking with quinoa flour it is imperative to take a Again, quinoa flour has to be toasted! I can few extra steps to create an outstanding not stress this enough. If you do not toast final product. the flour, you most likely will not enjoy the final product which could be bitter and Quinoa flour needs to be toasted. This step grassy tasting. can not be skipped! It makes all the diference in the final product and is well Be sure to check out the recipe on Whole worth the eforts. Lifestyle Nutrition which shows you how easy it is to toast your own quinoa flour. Quinoa flour is packed with protein and can be substituted 1:1 ratio for whole wheat flour. Here are a few tips to remember when half in any given recipe. So if a using quinoa flour: recipe calls for 1 cup of all purpose flour you can replace it with a 1/2 • Quinoa is a seed, not a grain. It is cup of toasted quinoa flour and 1/2 often compared to grains because cup all purpose flour. of its grain like properties. • Quinoa flour needs to be toasted. • Even toasted quinoa flour has a Toasting the flour will eliminate the distinct taste. When getting use to grassy, bitter and almost earthy this taste, I recommend using flavor. strong flavors such as cocoa • Toasted quinoa flour becomes powder, cinnamon, cloves, and slightly sweet with a touch of nutmeg to help flavor the quinoa sourness, a perfect combination. flour. Once you develop a taste for • Toasted quinoa flour will become toasted quinoa flour you can use finer in texture the longer it toasts. less of these strong spices and You can tell when the flour is done embrace its natural flavors. when the grind of the flour • Freshly ground flours are best becomes very fine. stored in the freezer so that the • When toasting quinoa flour the flour keeps its nutritional content smell in the house will start out and so that the fats in the grains/ bitter. As it toasts, it will clearly seeds do not go rancid. Quinoa smell sweeter as it completes its flour will store for 6 months in the toasting cycle. freezer. • You can make your own quinoa flour by using a grain mill. • Quinoa flour can easily be used with Unfortunately it is hard to get a fine yeasts and is great for baking consistency with a cofee grinder or breads and baked products. food processor.

• Quinoa flour can be substituted 1:1 ratio for whole wheat flour.

• Quinoa flour can not be substituted 1:1 ratio for all purpose flour. You can replace the all purpose flour by Tapioca & Arrowroot Flour/

Tapioca flour, also known as tapioca starch, Arrowroot flour or starch is the root of an is a flour made from the root. arrowroot , maranta arundinacea.

It is a very light flour and is used often to It is also a light flour and can be used to thicken sauces, pies, and soups. It is also thicken soups, sauces and jams. used to lighten up more dense flours (such as coconut or whole wheat flours). It is best not to use dairy products when using arrowroot products, a slimy texture Tapioca flour is also used to help bind can develop. gluten free recipes and it can dramatically improve the texture of baked goods. Arrowroot flour is also very heat sensitive. Once the item has thickened, it is very It can become gummy or chewy if to much important to pull it of the heat source or it is used and I find that it is best to blend the can become thin again, and you won’t be flour with another light flour such as able to thicken it again. arrowroot flour. Arrowroot flour is great for baking Many people are put of by a somewhat especially when combined with tapioca bitter and metallic taste. This is not a flour. I have several recipe throughout this normal property and if it taste like this, cookbook that combines the two flours. then the tapioca flour has gone bad. Here are a few tips to remember when • Arrowroot flour should not be used using arrowroot and tapioca starch/ with cream or milk based products. flours: It will become slimy and less desirable. It is fine to use with • Tapioca and arrowroot flours are coconut milk products however. both gluten free and grain free flours. • When using both of these flours as thickeners be sure to thin the flour • Tapioca and arrowroot flour are out with equal parts water. Then considered light flours. They are pour in and allow to thicken. not dense like coconut or whole wheat flour. Both can be used to • Arrowroot flour should not be lighten up heavier flours. A lighter added to boiling items, only barely flour blend will create a flufer simmering items. Once thickened, baked product. remove immediately or it will thin out. • Neither of these flours can be substituted for grain based flours • Tapioca starch can easily go bad. If 1:1 ratio. These two flours help in it has a metallic or bitter taste, aiding other flours to perform throw it out and buy some new better. flour.

• Tapioca and arrowroot flour can • If to much tapioca starch is used it also be named tapioca or arrowroot can become gummy in texture. starch. • Tapioca starch is great for making • When baking with tapioca and homemade pastas. arrowroot flour, it is best to use a • Both flours are very neutral in taste mixture of the two. and will not flavor sauces or baked • Arrowroot flour can be found in the goods. spice isle of a grocery store but you • Both of these flours help with pay a considerably higher price. binding gluten free baking. You can buy organic arrowroot flour by the pound for a very reasonable price online. • Tapioca and arrowroot starch can replace cornstarch, and potato starch at a 1:1 ratio.

• When using tapioca starch alone in baking, it can create a tough final product. Again, it is best to blend with another “light” flour such as arrowroot, cornstarch and/or potato starch (note: potato starch is NOT the same as potato flour).

• Potato starch is also a great gluten free and grain free flour worth mentioning. For most recipes, potato starch can be substituted 1:1 ratio for tapioca and arrowroot flour.

• Tapioca and arrowroot starch/flour should both be kept in an airtight container in a cool dry place such as a pantry. Refrigeration or freezing is not recommended. Practice, Practice, Practice!

You are now geared with a practical guide to using gluten free and grain free flours.

Although there are many more alternative flours we could explore together, I’m going to

keep things simple so that I don’t overwhelm you as you get started. WholeLifestyleNutrition.com Think of this as a starting point to becoming an amazing gluten free & grain free baker. With these exceptional tips, you have the tools you need to start your baking journey.

Now it’s time to practice, practice, practice! See which flavors and flours appeal to you and your family, and start using them regularly in recipes you’ve been dying to try.

My hope is that you’ll see how easy it is to bake with gluten free and grain free flours and that you’ll begin to create delicious recipes that everyone will enjoy.

I invite you to visit my website, Whole Lifestyle Nutrition, where I have close to 400 recipes that are mostly gluten and grain free. My recipes have been tested, and then tested again, so that they will work for everyone…beginners included!

Happy Baking My Friend,