Flour Power!

Flour power

What exactly is flour?

There are 130 flour products on Australian supermarket shelves, and more than 30 of these have arrived in the last 18 months. Many of the new varieties have been developed from crop wastes – which is good for sustainability, nutrient variety and taste!
But, the true definition of flour, (according to FSANZ) is that which comes from a cereal, legume or seed.

What are the best types of flour to use for a healthy option?

Flours made from whole grains are the healthiest option. They contain over 2 times the amount of fibre than white, all-purpose flour. They should be used as a staple flour in the kitchen. Some whole grain options include:
• Wholemeal
• Barley (buy this for the farmers!)
• Rye
• Buckwheat
• Quinoa
• Ancient grains (such as spelt, kamut, amaranth and teff)

How can I get an extra health boost when baking?

Booster flours are those to use in a 1:4 ratio with wholegrain or staple flour. This ratio is designed to maintain a good end product. They include legume, nut and seed flours such as:

• Lentil
• Chickpea
• Yellow Pea
• Green Pea
• Almond
• Hemp

Flours the kids might like

Kids and baking go hand-in-hand. Try some of these flours to add colour and flavour to your baking and smoothies:

• Coconut (flavour)
• Green banana (flavour +high in resistant starch – best in smoothies)
• Broccoli (Highest in fibre – good for uncooked dishes/ bread products for colour)
• Cauliflower (good in soups)
• Sweet potato (good in burgers)

What flours should we limit?

Self-raising flour can be high in salt and white/ all-purpose flour is highly processed.
Use only where the recipe calls for it or where the end-product won’t tolerate wholemeal.

Not all flours are good for baking

Some of the new ‘flours’ are great for smoothies, soups and other types of cooking.

Great for smoothies
• Green banana flour
• Tigernut flour
• Hemp or seed flours
• Broccoli flour (green smoothies)

Great for soups / burgers / thickening
• Broccoli flour
• Sweet potato flour
• Cauliflower flour
• Potato flour (good for thickening)

Make your own flour at home

Try your hand at blitzing these wholegrains to make your own flour:

• Oats
• Brown rice
• Barley
• Any whole grain or dried nuts / seeds or legumes

What’s the best way to store flour?

Store flour in an air-tight container in the refrigerator or freezer to prolong the shelf-life and avoid weevils! No defrosting required.

What is your favourite flour? And how do you use it?

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