Here ya go:
but before you use it, ask yourself WHY you are baking in the first place.
I'd like to try some baking with substitutes for wheat flour. I've done some reading and there are plenty of references to alternatives: almond flour, white rice flour, tapioca starch, potato starch or coconut flour are the most common.
Here's my question: Is there any handy substitution guide to help you determine how to adapt wheat flour recipes to a primal (or less SAD) substitute?
I doubt that a cup of wheat flour is equivalent to a cup of white rice flour or a cup of tapioca starch. I'm sure each option has it's own substitution ratio...I was just hoping that someone may have written it down in an easy way that simple folks like me could use!
I know some recipes have been created (and taste tested) with a particular substitution -- but it would be nice to be able to adapt those as well to a different ingredient.
Is there a Rosetta stone out there somewhere??
Why? To use in Christmas baking for my gluten-free friends! (I can't believe how many people I know are being diagnosed with celiac, or are otherwise gluten sensitive!)
Thanks for posting the chart!
"I don't know the key to success, but the key to failure is trying to please everybody."
See my journal, The Balancing Act: Integrating Primal into My Life, for menu plans, musings, and more.
Basically, a ratio of about 70% nut or grain flours to about 30% starch will give you a decent substitute. You can also just buy a pre-made gluten free flour blend and use that as a 1:1 sub for regular flour. There's a lot of brands out there, but I've used Bob's Red Mill and Pamela's successfully in the past.
Well I can sure tell you that coconut flour does NOT fry up the way wheat flour does. I'm super new at this paleo thing and not using breading for things is a big change for me. Last night I wanted to fry up some shrimp. In the past I would have rolled them in garlic and flour, and they come out sort of like "popcorn shrimp" that way. So instead last night I tried rolling them in my first ever use of coconut flour. What a disappointment. The flavor was fine. But the coconut flour doesn't "crisp" up like wheat flour does. It was like mush. So I won't be repeating that little experiment.
There are many good sites for gluten-free cooking; so far I like Eat Right For Your Blood Type :: The Official Blood Type Diet ® Site, Gluten Free Girl and the Chef, www.glutenfreegoddess.com; Gluten Freedom Home Sarah Wilson has recipes on her site - Sarah Wilson - this blog makes life better, sweeter.
www.nuilife.com for coconut flour recipes. Remember to use more fluids/eggs/soaked chia seeds in the recipe, as coconut flour is higher in fibre and soaks up liquid quickly. If you have any inflammatory disorder or probs in the body, I'd go easy on almond flour as, like many nuts/seeds, it is high in omega-6 fatty acids. Or just, make up a small batch of cookies once a month as a treat. I made some nice cookies recently; half cup almond flour, same of shredded coconut (coconut flour or flaked coconut may work too - just experiment to find out!), 1 and half tbs of rosewater essence, 1 tsp ground cardamom (you could use gr cinnamon or other spice), good pinch of sea or mountain salt, quarter cup of coconut oil (butter or ghee would work too), and some sweetener (I used pure maple syrup as wanted a low fructose sweetener) - you could also use mashed and soaked dates; bake in moderate oven for about 20 mins (check after about 15 mins to ensure cookies don't burn). No eggs were needed. These are easy and I liked them, the coconut oil and shredded coconut makes them a little crunchy on outside and chewy on inside. makes about 9 cookies - eat within 3 days (if they last that long!).
Thanks for the chart!Originally Posted by Dr. Bork Bork
I've thought about your question. Several others have chimed in with some of my reasons. Getting others in my family (especially the kids) away from the junk in SAD and into something that's more (if not completely) Primal is one reason. Another is that there are some foods that I just enjoy...and I'm looking for a way to make them a little healthier.
I'm still new to the Primal approach to living, and I have a long way to go. Maybe I'll reach the point in the future where I'm "CP" (Completely Primal), but for now it's a phased approach. One of the things I like about Mark's approach to the issue is that he's not an "all or nothing" guy...he never tells you that if you don't follow the PB 100%, then you're failing. I think it's important to read, learn and try to make informed decisions...so that it becomes about lifestyle choices, not lifestyle restrictions. That's why I value places like this forum -- and the thought-provoking questions that get raised!
Try investing in a couple of cook books. Eat Like A Dinosaur should be good for your munchkins, and my favorites are Make It Paleo and Paleo Comfort Foods. PCF has a great gumbo & jambalaya recipe that we can't get enough of! Both have some goodies in the back as well.
If you get Everyday Paleo, it includes a 30 day meal plan and shopping guide to help get your family started.
Just trying to forewarn you that primal baking is bad news. I gained weight quickly experimenting with it, and it often triggered binges for me.