Check out these healthy, gluten-free alternatives to white flour

Check out these healthy, gluten-free alternatives to white flour

It's not difficult to find research lamenting the poor nutritional value of enriched white flour. Consuming this omnipresent flour - which has been processed, bleached and stripped of all its nutrients - has been repeatedly linked to constipation, diabetes, cancer and more. Often, these conditions are related to white flour's notoriously high concentrations of gluten, which negatively affects the health of most people - not just those with gluten intolerance or celiac disease.



Fortunately, we don't have to give up baked foods to remain healthy. A growing number of nutritious and gluten-free alternatives to white flour are available to purchase online or in health food stores, and several of them maintain (or improve upon) its taste and texture. The best of them are listed below.

Coconut flour

Coconut flour is a sweet-tasting, low-GI (glycemic index) flour derived from coconut meat. Though it doesn't taste strongly of coconuts, it does contain all their health benefits. For example, one tablespoon of coconut [url]
http://www.dreddyclinic.com/forum/viewtopic.php?f=19&t=33158[/url] flour contains a whopping 10 grams of fiber, which is double the amount of fiber as wheat bran and 20 times as much fiber as white flour. Coconut flour is also high in protein and low in fat. Long-term consumption of it has been linked to reduced blood pressure and blood sugar, improved thyroid function, increased energy and even boosting testosterone levels.

Though its clumpy texture might take some getting used to, baking with coconut flour is fun, and many recipes accommodate it. That said, coconut flour is best-suited for baked desserts such as muffins, pancakes and waffles. You can find a big list of coconut flour recipes here http://www.freecoconutrecipes.com/gluten_free_coconut_flour_recipes.htm.

Buckwheat flour

Buckwheat flour is a gluten-free flour ground from buckwheat http://dreddyclinic.com/forum/viewtopic.php?f=18&t=32595, an Asian fruit plant with edible, triangular seeds. It has a pronounced, earthy taste and a fine texture. Like coconut flour, buckwheat flour is healthier than white flour in every aspect. It is high in fiber and protein (including all eight essential amino acids), rich in trace minerals like magnesium and copper, low in fat and calories, and contains two flavonoids - quercetin and rutin - which protect us from cell inflammation and damage.

Though versatile, buckwheat flour is best-known for its legendary pancakes http://dreddyclinic.com/forum/viewtopic.php?f=18&t=26349.

Mesquite flour

Mesquite is a deciduous tree that is native to the Americas, including the southern United States. It bears highly nutritious seed pods which, in turn, make an equally nutritious flour that is characterized by its pleasant, molasses-like taste.

Mesquite flour contains a similar health profile to coconut and buckwheat flour. Firstly, it is gluten-free, fiber-rich and comprised of approximately 13-17 percent protein, including the eight essential amino acids. Secondly, it is low in fat and carbohydrates and has negligible effects on blood sugar levels. Lastly, it is packed full of essential minerals, including magnesium and the ever-important calcium. Consequently, consumption of mesquite flour has been linked to weight loss, reduced blood sugar and blood pressure levels, and improved energy and moods.

Mesquite flour can add a punch to smoothies, cooked and raw desserts, and milk-based drinks. More adventurous cooks might be interested in making some cacao and mesquite flour "paleo balls http://drmichelleronan.wordpress.com/2012/10/22/cacao-and-mesquite-paleo-balls/," which make great pre-workout snacks.

Sources for this article include:

http://alldayidreamaboutfood.com/2013/04/low-carb-basics-baking-with-coconut-flour.html

http://wholegrainscouncil.org/whole-grains-101/buckwheat-health-benefits

http://www.onegreenplanet.org/vegan-food/mesquite-powder-health-benefits-tips-and-recipes/

http://www.dreddyclinic.com/forum/viewtopic.php?f=19&t=33158

http://dreddyclinic.com/forum/viewtopic.php?f=18&t=32595

About the author:
Michael Ravensthorpe is an independent writer whose research interests include nutrition, alternative medicine, and bushcraft. He is the creator of the website, Spiritfoodshttp://spiritfoods.net/, through which he promotes the world's healthiest foods.

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How to Make Organic Coconut Milk Kefir

How to Make Organic Coconut Milk Kefir

Kefir is a healthy and delicious cultured milk drink, similar to yogurt, that has been enjoyed for centuries throughout Russia, Eastern Europe, the Middle East, and even certain parts of Asia. Much of the Western world is just beginning to discover the benefits of this amazing drink.



Depending on area of origin, most recipes call for either cow or goat’s milk to be used as a base for the kefir cultures to ferment. For vegans and people who are sensitive to dairy, coconut milk also works very well.

Like yogurt and other probiotic foods, kefir that generally requires a starter culture. Because each culture is a unique living ecosystem and reacts differently to different environmental factors, the subtle differences between one batch and the next can be quite considerable.



In the case of kefir, new cultures are started using specially prepared, fermented kefir grains. These “grains” are a mixture of yeast and bacteria built-up around the remnants of sugar, protein and fat of what was formally cereal grain. While this may not sound particularly appetizing, especially if at-home fermentation of dairy hasn’t been a common practice for you, it’s actually more robust and easier to work with than most yogurt starter cultures.

Making Organic Coconut Milk Kefir at Home

Ingredients:

- 1 Quart Jar (Glass)
- 1 Wooden Mixing Spoon
- 1 Quart of Undiluted Sweetened Organic Coconut Milk
- 2 Tablespoons of organic live Kefir Grains (Available online)

Directions:

After thoroughly cleaning and drying the glass jar, add kefir grains and fill jar with freshly opened coconut milk. Mix slowly with wooden spoon. Cover jar with a loose-fitting cloth or paper towel. Set it aside and try to be patient. (It usually takes somewhere between 12 and 36 hours or so for the kefir culture to develop.)

After letting the mixture sit for about 12 hours, begin checking it every few hours. The coconut milk will thicken slightly as the kefir grains act on it. You can leave the grains in longer for a thicker, more sour kefir, but be careful not to overdo it.

Carefully remove all the kefir grains from your new kefir coconut milk and place milk in the refrigerator. Don’t be surprised if it continues to thicken as it cools. Enjoy it as it is, or let it warm back up to room temperature if you prefer to drink it the traditional way instead. Read more