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Healthy Flour Mixtures 

With these two flour mixtures, you can replace the normal 405 wheat flour 1:1 and thus easily make your own recipes healthy. Both recipes yield 1 kilogram each.

Flour Mixture
  • 600 g wheat flour type 405
  • 200 g almond flour
  • 200 g resistant dextrin
Gluten-free Flour Mixture
  • 600 g almond flour
  • 250 g resistant dextrin
  • 150 g coconut flour
  • 1 tsp konjac flour

Gluten-free flours, which contain little starch, are mainly made from oleaginous seeds such as cassava, linseed, hemp seed, chia seed, hazelnut, walnut and coconut. For this purpose, the press cake, i.e., the solid residues produced when oil is pressed, is ground into flour. Because these flours still contain ten to twelve percent oil, the digestion process slows down – and with it the release of sugar, which inhibits the rise in blood sugar. This effect is further enhanced by the high fibre content. Despite the oil content, it also ensures that the flours have significantly fewer calories than flours made from cereals. The dietary fibres also bind a lot of water, increasing the volume and leading to faster satiation, just like the increased protein content.

All in all, flours made from oilseeds are very well suited to keeping blood sugar and insulin levels stable, creating a long-lasting feeling of satiety and reducing calorie density, i.e., the calories consumed with food. All three properties counteract weight gain and facilitate weight reduction.

Since many of these flours develop a nutty, pleasant aroma when heated, they are also very suitable for baking or refining and thickening sauces. Almond flour, in particular, is very suitable as a partial substitute for cereal flours because of its subtle flavour and light colour. Coconut flour is also recommended; it can be easily combined with almond flour, especially in baking. However, as both of these flours lack gluten protein, like all flours made from oil seeds, you need a “gluten substitute” when baking. Therefore, you must combine the flours with “normal” flour or add resistant starch and konjac flour, as in the two flour mixtures above, to hold everything together.

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