Five Healthy Flour Alternatives

Most recipes we come across call for good old white flour, also known as all-purpose flour.¬† What’s so wrong with that? A lot. All-purpose white flour is basically just empty calories – short-term energy that makes our blood sugar spike without any nutritional value. Did you know that white flour is actually wheat stripped of the whole-grain elements, the bran and the germ, meaning that it lacks the fiber and nutrients. It is also commonly bleached white with chemicals.

breads

Whether you’re making cookies, muffins, pancakes, scones, or dessert, substituting white flour for one of the following healthier options will upgrade your recipe into a lighter, more nutritious, easier to digest option simply with this one easy switch.

  • Coconut flour is made of the superfood coconut, making it gluten-free, paleo, high in fiber, protein, energy, and low in carbohydrates. It’s dense and yields great pancakes (like these Delightful Banana Pancakes) and baked goods.
  • Almond flour/almond meal is made of almonds, also gluten-free, paleo, high in protein, and healthy fats. The difference between the two is simply that almond meal includes the whole nut while almond flour is made from blanched (skinless) almonds, both packed in vitamins and minerals. Try these Banana Chocolate Chip Muffins made with almond flour.
  • Quinoa flour is made of grinding the seed we all know and love, quinoa! You can buy quinoa flour or you can grind your own uncooked seeds. High in fiber and nutrients, this gluten-free flour is light, a bit nutty, and a complete protein, making the perfect post-workout treats.
  • Spelt flour is a species of wheat that is light, nutty, and high in protein, carbohydrates, and fiber. It is one of the oldest crops in history and very versatile. Although spelt does contain gluten, it is known to have many health benefits, including numerous minerals necessary for bone health. You can read more about spelt flour here.
  • Oat flour is simply ground oats. You can purchase it at a health food store or just grind up your own raw oats in a blender or coffee grinder. Oats are super high in fiber and other vitamins and minerals, so you can’t go wrong with this healthy option. Just be sure to search for “gluten free” if you’re sensitive to gluten. (Oats don’t actually contain gluten; however, they can be processed in a plant with gluten.)

One Healthy Breakdown: get empowered with healthy flours!

Papaya “Fruit of the Angels”

If you haven’t tried papaya or made it a staple in your house, you’re missing out. Papaya’s been known for centuries as both the “fruit of angels” and the “tree of life.” Although papaya is available year-round, early summer is a peak time for this vibrant fruit. Papaya is jam-packed with nutrients, flavor, and color, it’s definitely a superfood. This fruit is light, refreshing, perfectly sweet, low-cal, and one of nature’s best offerings.

Papaya is rich in nutrients, antioxidants, vitamins, healthy enzymes, and minerals. The combination of papaya’s vast nutrients¬† protect against colon cancer, heart disease, osteoperosis, age-related sight loss, rheumatoid arthritis, morning sickness, and even the common cold and flu by aiding the immune system. It’s also great for the skin and has lots of anti-aging benefits.

Half a papaya only has about 50-80 calories and it’s a sizable snack. Choose a papaya that has a yellow or orange skin and feels a bit soft to the touch.¬† Papaya is best known for its contribution to digestive health. People pay lots of $ mula for papaya extract, it’s even known to debloat! To me, they’re missing the best part – eating the fruit!

One Healthy Breakdown: the superfood that helps to digest more food? Papaya me please!