Chloe Davis Giraldi, MS, RD, LDN
Healthy Holiday Baking
Baking is an art my family takes very seriously around the holiday season. Many family recipes and traditions have been handed down through generations. Without a doubt your guests expect the element of comfort and familiarity when tasting these treats. But what will you do when you have a guest that requires a gluten free diet? Or what if you just want to add in an extra serving of whole grains unbeknownst to the kids? Want to use those cookies as some post-workout fuel? You don't have to sacrifice taste and tradition.
I made the following guide below to help aid your holiday baking. It can be a fun science experiment to work with different nut and grain flours because they differ in protein and fiber content. However, this can impact your baking substantially if you try and directly substitute them for all purpose flour (APF) causing undue stresses in the holiday food prep routine.
Parts Alternative Flour : Parts All-Purpose Flour Recipe Calls For
Amount per 1 cup Protein (g) Fiber (g)
Almond Flour= ⅔ cup + 2 tbsp to 1 cup APF 24g 12g
Amaranth= ¼ cup to 1 cup APF 16g 12g *Barley= ½ cup to 1 cup APF 16g 14g
*Buckwheat= ⅔ cup + 2 tbsp to 1 cup APF 16g 16g
Coconut= ⅔ cup + 2 tbsp to 1 cup APF 16g 32g
Chickpea Flour= ⅔ cup + 2 tbsp to 1 cup APF 24g 20g Potato Flour= ⅔ cup + 2 tbsp to 1 cup APF 12g 8g
Quinoa Flour= ¼ cup to 1 cup APF 16g 8g
*Soy Flour= ⅓ cup + 1 tbsp to 1 cup APF 24g 12g
Whole Wheat Flour= ½ cup to 1 cup APF 16g 16g
*You will need to add ground chia or flax to these recipes to improve the overall consistency of your baked good. Oftentimes Xanthan gum or Agar is used in GF baking, so those can also be added in if you choose.
Cheers to better baking!
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