Reducing the consumption of refined flour is possible thanks to numerous nourishing and tasty alternatives. From wholemeal flours to those of legumes, from ancient cereals to dried fruit flours, we explore the healthiest options to replace 00 flour in daily preparations.
There 00 type wheat flour It represents the type of flour most used for the preparation of both sweet and savory baking products, bread or fresh pasta. Unfortunately it is the flour less rich in nutrients At our disposal, as it is without the nutrients contained both in the bran and in the grain germ, consisting in a particular way by mineral salts and vitamins of group B.
To enrich your diet, you can contact some of the numerous types of flour on the marketto be chosen preferably biological and wholemeal. They can be found, when not present in supermarkets, farms, herbalists or natural food stores, as well as online.
Whole wheat flour
It is the simplest alternative to find and use to replace the 00 type wheat flour, the most refined available on the market. Wholemeal flour can be used to replace the 00 flour practically In every preparationboth sweet and savory, from bread, to cakes, to biscuits. Sometimes it may be necessary to slightly touch up the doses of the liquid ingredients during the recipes, in order to obtain dough exactly of the desired consistency. Compared to the 00 flour, the wholemeal flour brings bran, vitamin E, vitamins of group B and a greater amount of mineral salts.
Replace 00 to 50-100%, but add more liquids as it absorbs more.
Chickpea flour
One might think that chickpea flour is suitable only for some salty preparations, including the Tuscan Cecina, the Sicilian panelle or the Ligurian flour. In reality, chickpea flour can also be used for the preparation of fresh pastagnocchi, breadsticks, crepes, savory plum-cakes and sweet biscuits (after having subjected it to a process of “Denaturation” by heat in the case of biscuits and fresh pasta). It is also excellent for the breading of vegetables and for the preparation of vegetable burgers. Chickpea flour can be obtained in a home way, starting from dry chickpeas.
Wholemeal spelled flour
The whole spelled flour represents an interesting alternative not only to 00 flour, but to each type of wheat flour, especially within a diet already rich in wheat products, such as pasta. The wholemeal spelled flour completely retains the properties of the cereal grains from which it is obtained. AND rich in mineral salts And it can be easily used for the preparation of bread, fresh pasta, cakes, biscuits and baked goods in general.
Buckwheat flour
Grain flour is a gluten -free alternative with an intense and slightly hapeded flavor, ideal for both sweet and savory preparations. Rich in fiber, proteins and minerals such as magnesium and iron, it helps to improve the sense of satiety and supports cardiovascular health. It is perfect for rustic doughs, such as Bretonnes crêpes, fresh pasta (such as the Pizzoccheri Valtellinesi) and pancakes, but can be mixed with other flours to improve their workability. Given its poor structure of elasticity, it is advisable to combine it with more structuring flours to obtain better results in bakery and pastry.
Full oatmeal flour
Wholemeal oatmeal can be used to replace other refined flours, in order to obtain a diet more rich in nutrients. Oat flour is less caloric but more fiber And with better satiating power than refined wheat flour. It can be used, especially in combination with spelled flour or whole wheat flour, for the preparation of biscuits and plumcakes, but also of bread, as well as to thicken the velvety of vegetables or legumes.
Full rice flour
Wholemeal rice flour is a completely flour gluten -free. It can therefore be considered suitable for use in the kitchen by those who suffer from gluten intolerances, for example for the home preparation of gnocchi and fresh pasta and for the breading of the vegetables. It is also useful to replace the refined wheat flour in the preparation of the béchamel And as a thickener for puddings and sweet creams. A few tablespoons of full rice flour added in the doughs of the cakes make the desserts softer. Use it with starches (e.g. potato starch) to give structure.
Corn flour
There are different types of corn flour, from corn flour craving to foil corn flour. Fine grain corn flour can be used for the preparation of small piadine or Tortillasto replace the refined wheat flour. It can also be used, in combination with other flours, for the preparation of the breadbiscuits, breadsticks and other baking products. Corn flour is naturally gluten free. Its best known use is linked to the preparation of the polenta.
Whole barley flour
The best full barley flour is obtained from the processing by stone grinding of thedecorticated barley. The decorticature of the barley is indispensable to eliminate the indigestible part of the cereal. It is rich in mineral salts, such as calcium, phosphorus and potassium. It can be used for the preparation of fresh pasta and sweet and savory oven foods. Since it does not develop gluten, if you recommend itcombination with whole wheat flour.
Chestnut flour
Chestnut flour is of course gluten -free. It can be used as the only flour for the preparation of the chestnut Or for cakes and plumcakes, simply by replacing it from 00 flour inside normal recipes. The chestnut flour rises excellently during the preparation of the cakes, which will be particularly soft and crumbly. In combination with spelled or whole wheat flour, it is also suitable for the home preparation of fresh pastabread and biscuits.
Quinoa flour
Quinoa flour is obtained starting from the grinding of the grains of this pseudo-cereal of Andean origin. Differs from cereals because of its content of lysine and for greater wealth as regards the presence of amino acids. Quinoa flour can be used in preparation of bread And of leavened oven desserts. It can be used for the preparation of fresh pasta and savory oven products in combination with other flours, such as spelled or whole wheat flour. Is rich in mineral salts such as football, iron and potassium.
Full rye flour
The full rye flour should be rediscovered, outside its use for the preparation of the black breadtypical of some regions of Italy. In fact, it can be used in combination with spelled or whole wheat flour for the preparation of different types of food, such as cakes, biscuits and breadsticks. The best rye flour is obtained through stone grinding.
How to replace the 00 flour
When replacing the 00 flour, it is important to balance the properties of alternative flours to obtain balanced and workable doughs. Full or semi-integral flours, for example, absorb more liquids, therefore it is useful to slightly increase the hydration of the dough.
For baking products, such as bread and pizza, a good mix can be 50% flour type 1 or 2 and 50% spelled or rye flour, so as to maintain a good structure without giving up a more rustic taste. In desserts, 20-30% of 00 flour can be replaced with alternative flour such as almond, coconut or oatmeal flour, to give softness and a richer flavor. Gluten -free flours, on the other hand, such as rice or buckwheat, can be combined with starches (potato starch, corn starch) or binding flours (psillium, guar, xantano) to improve the tender of the dough. Experiment with several mixes helps to find the right balance between taste, consistency and digestibility.
