Basics – Flour, flour and more flour – Part 1 of 2

Flour is an ingredient used is so many of our food choices – breads, pasta, pastries, noodles and more. By learning about different flours, you can change up your favorites recipes to create new tastes and textures that you may not have experienced or thought to be possible.

  • Buckwheat – is not in the wheat family. It has a distinct flavor and used for a variety of dishes like soba noodles, crepes and pancakes. It is wheat free and gluten free. Low in saturated fat, cholesterol and sodium. It is a good source of dietary fiber and magnesium and a good source of manganese.
  • Corn Meal – makes a flavorful and versatile ingredient for tortillas, breads and muffins. It is gluten-free, low in saturated fat, cholesterol and sodium. It is a good source of fiber.
  • Corn – is the finely ground version of corn meal and can be added to bread, biscuits, or pancake recipes. If you like to make corn bread, try using corn flour – it will be richer and less crumbly. It is low in saturated fat, very low in cholesterol and sodium and a good source of fiber.
  • Garbanzo – used in Mediterranean, Indian and Middle Eastern dishes, if it made of finely ground chickpeas. Low in saturated far, very low in cholesterol and sodium. Good source of fiber, protein and copper. Very good source of folate and manganese.
  • Oat – a natural, heart healthy soluable fiber. Oat flour can be mixed with other flours like corn, rice and buckwheat to create breads with interesting flavors and textures. If is low in saturated fat, cholesterol and sodium. Good source of thiamin, phosphorus, selenium and manganese.
  • Brown Rice – nutty tasting brown rice flour ground from whole-grain brown rice. It is a good choice for sauces, shortbreads and for coating foods. Gluten free, low in saturated fat, cholesterol and sodium. Good source of manganese.
  • White Rice – like brown rice, it has a grainy texture, but with a delicious mild flavor. It is Gluten free, low in saturated fat, cholesterol and sodium. Good source of manganese.