Rice flour, brown. Made from unpolished brown Almond meal/flour. Made from blanched rice. In ¼ cup: 2g fiber almonds. Low in carbohydrates, high in protein. in brown rice flour, In ¼ cup: 6g protein, 3.5g fiber, 60mg calcium, and compared to 1g fiber nce upon a time, the 14g fat, nearly all unsaturated. Adds moisture and in white rice flour. Nutty Buckwheat flour. Made from buckwheat, nutty flavor to pastries, baked goods and dessert flavor. Used like white flour, a cousin of rhubarb (not a wheat varietal, nor typical American but gives a grittier texture in Sorghum flour. technically a grain). Combine with other flours filling. Not meant to replace flour in yeast or quick Ground from ancient grain pantry had a single baked goods such as cornbread to add a hearty, grassy flavor and color to bread. breads. Short shelf life. GF sorghum. Mild in flavor. High and pound cake. GF, WG Good for pasta and pancakes. Whole buckwheat canister of flour. in antioxidants. In ¼ cup: 2g flour has a stronger flavor and more nutrients. fiber. Use in cookies, cakes, OToday, supermarkets stock myriad White buckwheat is milder and has fewer brownies, breads, pizza dough, nutrients. GF, WG option milled options — beyond traditional pastas, cereals, pancakes and waffles. GF, WG wheat flour — reflecting increased Amaranth consumer demand for diversity in flour. Ground from an ancient A WORLD OF FLOUR: the baking aisle. seed. Has a high level of complete Flour is the finely-ground, sifted meal of protein, including lysine. grains, nuts, seeds, legumes or certain Use in baked goods for up to vegetables — and each kind of flour has a 25 percent of flour content. Excellent thickener for different nutrition profile and cooking or sauces, gravies and soups. baking qualities. Has a slightly sweet, nutty flavor. GF Gluten-free bread mixes often are blends of flours from non-wheat grains or plant Rice flour, white. Made sources. For example, one gluten-free from white rice. Used mostly in baking mix contains garbanzo bean flour, Oat flour. baked goods such as pie crusts potato starch, tapioca flour, white sorghum Ground from oat and cookies. In shortbread, gives flour and fava bean flour. groats. Used to a tender mouth feel. Sweet or replace some beyond glutinous “sticky” rice flour is made Although bulk options may be available for flour in a variety from high-starch, shortgrain rice, Spelt flour. some flours, most are sold in pre-packaged Made from spelt, of recipes. Adds a which is used to thicken sauces in an ancient grain rich, nutty flavor Asian dishes. (Does not contain quantities — proper storage increases and cousin to and denser texture. gluten despite its name.) GF flours’ shelf lives. Whole-grain flours (with wheat. Slightly In baked foods that oil from the germ) and nut flours may turn higher in protein than Flaxseed flour need to rise, must Made rancid over time. Refrigerate or freeze flours wheat flour. In ¼ cup: or meal. be combined with by milling whole in airtight containers so they retain their 4g protein, 4g fiber and 1.5g other flours. GF, WG flaxseeds, making Potato flour. powdery quality. And remember to bring to iron (8 percent Daily Value). Has a wheat Ground from whole, omega-3s available. mellow, nutty flavor. Can be substituted air temperature before using. In 2 tablespoons: dried potatoes. In ¼ cup: for wheat flour in baking. May cause 4g fiber. In baked 2.5g fiber and 400mg reactions in wheat-allergic people. Both Whether exploring health trends, culinary goods, use as a fat potassium (12 percent refined and whole spelt flour available. WG option or egg substitute. GF Daily Value). Use as a interests or ethnic cuisines, here is some Barley flour. Made from thickener for smooth, information you can use as you foray into pearl or whole-grain barley. creamy sauces, soups, the world of flours. Adds fiber to baked foods. gravies and frozen desserts. For baking, In ¼ cup: 4g fiber. Contains NON-WHEAT FLOURS LEGEND: Soy flour. Made from milled soybeans. High adds starch to dough, in protein, lower in carbohydrates than all-purpose gluten, but not enough for GF: gluten free; WG: whole grain adequate rising. Good as a which attracts and flour. In ¼ cup low-fat soy flour: 10g protein, Heavy, dark flour made from rye. In ¼-cup Rye flour. thickener in soups, stews, holds water; makes 8g total carbohydrates and 3g fiber. Good source whole-grain medium rye flour: 4g fiber. Contains less gluten Note: All flours could potentially be cross- sauces and gravies. WG option bread more moist and of calcium and excellent source of iron and than all-purpose or whole-wheat flour. Produces heavy, dense extends freshness. contaminated with gluten-containing ingredients magnesium. Use to thicken sauces. As a bread. For better rising, blend with a higher protein flour. Use ¼ cup per loaf during processing. Look for gluten-free or allergy wheat flour substitute in quick breads Mostly sold as medium rye flour; light and dark rye flours of yeast bread (rye, labeling if you follow a gluten-free diet. and cookies, use 1 part soy flour to available. Pumpernickel flour is dark rye flour made from white or whole-grain). 3 parts all-purpose flour. Reduces whole grains and is used in bread making. WG option In meat, chicken, fish fat absorption in frying batter or and vegetable patties, dough. Lightly toast in a dry extends, binds and skillet over moderate heat retains moisture. GF for a nutty flavor. GF.