Your 101 to baking without flour

During lockdown, flour has become a precious commodity. Every other Instagram post is a banana bread or #sourdoughstarter.

If you want to get your baking game on I’m going to share three of my tried and tested flour-free recipes. Once you’ve tasted them you’ll be left wondering why you didn’t try going flour-free before!

No flour? No problem

The great thing about lockdown (possibly an oxymoron?) is that it’s forcing us to get creative with the food available to us. Gone are the days when everything was so seamlessly on offer but as the saying goes: necessity is the mother of invention.

Here are some great flour swaps:

Kidney beans / black beans

An excellent way to keep bakes moist whilst also packing in a hefty dose of fibre and B vitamins.

Nutritional nugget: Adding fibre to our home bakery helps slow down the absorption of glucose, which is a win in terms of promoting blood sugar balance.

Eggs

A protein network contained in whisked eggs can mimic chains of gluten (the protein in flour that provides the ‘scaffolding’ or structure in baked goods).

Nutritional nugget: Eggs are an excellent source of protein, B vitamins and vitamin A.

Nuts and seeds 

Ground nuts and seeds can also work nicely as a flour replacement. They offer a hit of protein and healthy fats as well as a range of micronutrients.

Nutritional nugget: Almonds are a great source of vitamin E and magnesium. Brazil nuts are a good source of selenium.

Oats

Ground oats are an excellent alternative to wheat flour. I tend to whizz mine up in a food processor until they have a flour-like consistency.

Nutritional nugget: Oats contain lots of fibre and the naturally-occurring polysaccharide beta glucans. Beta glucans are antioxidant which means they help to combat free radical damage in the body.

If you choose to go flour-free for a dietary allergy or intolerance, ensure you use gluten-free oats.  

Here are my favourite flour-free recipes:

Chocolate cookies

Recipe makes 10 cookies

Ingredients: 

• 1 can of kidney / black beans (whatever you can get your hands on)
• 2 eggs
• 2 tbsp coconut oil
• 110ml maple syrup
• 40g cacao powder
• 75g dark chocolate, chopped
• 50g dates, chopped
• 1 tsp vanilla extract
• 2 good pinches of sea salt 

Method: 

1. Preheat the oven to 190 degrees.

2. Rinse the beans and add to a food processor with the coconut oil, cacao and a pinch of salt. Blend until it becomes a smooth dough.

3. Mix the eggs, maple syrup and vanilla together. Then add to the the processor and blend again. The batter will be quite liquidy but will hold together.

4. Scoop everything out into a bowl and add the chopped chocolate and dates.

5. Dollop large tablespoons of the mixture onto a lined baking sheet. Sprinkle salt on top of each.

6. Bake in the oven for just over for 15 mins and enjoy.

Banana pancakes

Recipe makes 6-7 small pancakes

Ingredients:

• 1/2 ripe banana, mashed
• 1 egg white
• 2 tbsp protein powder
• 1 tbsp milk
• 1 tsp cinnamon
• Coconut oil (for frying)

Toppings: Whatever you have to hand! I love adding cacao nibs, peanut butter, yogurt or berries.

Method:

1. Mix the banana and egg white together in a bowl.
2. Add in the rest of the ingredients and blend.
3. Heat a pan with a bit of coconut oil.
4. Cook the pancakes in batches, flipping after about 1-2 mins of cooking on each side.
5. Serve with toppings of your choice and enjoy!

Peanut butter bites  

Recipe makes 16 small bites

Ingredients: 

• 1/2 cup of peanut butter (or whatever nut butter you have)
• Dash of maple syrup (or sweetener of choice)
• 1 tsp vanilla essence
• 2/3 cup of almond flour 

Method: 

1. Pre heat the oven to 180 degrees.
2. Mix all ingredients together in bowl.
3. Roll the mixture into little balls on a lined baking tray.
4. Press each bite down with a fork.
5. Bake for 15 mins and enjoy.

So, there we have it! My top flour-free recipes that are quick, are nutritionally dense and, most importantly, taste good. Whether you’re going flour-free for dietary reasons or lockdown limitations, this goes to show you can literally have your (flour-free) cake and eat it. Enjoy!

Beth Edwards is a registered nutritionist and health writer who helps people to find their groove with food. She blends psychology training, gentle coaching and a sprinkle of humour to get you where you want to be. You can connect with her on Instagram.

For a limited time, Beth is running power hour sessions (60 minutes for just £59) to help anyone who is unable to commit to her monthly programmes right now. Email her at beth@bethedwardsnutrition.com to find out more.