Alternative flours in your diet...

Whether you're cutting out gluten, looking to add more fibre-rich grain replacements to your diet or just feeling flour-curious, here are seven great flours to explore.

1. QUINOA - Full of protein and gluten-free
   Toasted quinoa that's been processed into a powder gives baked goods a rich nutty flavour.  Quinoa is loaded with calcium and is a complete protein, which will make you fuller longer. You can find quinoa in healthy crackers, cereals, pasatas and quick breads.  It is best for baking, pasta and pizza dough.  It's a medium-weight flour, so baked goods will turn out more dense than if using lightweight rice or weight flour.  You can buy it in the health food aisle.  You can also get whole quinoa from the rice/grain aisle if you're toasting and grinding your own.
   
2. ALMOND - Healthy fats and gluten-free
   Blanched whole almonds are ground to make a powder referred to as almond flour or meal.  Brands differ in that they can be made from peeled or unpeeled nuts.  Almonds are high in monosaturated fats (similar to olive oil) and containe a good dose of daily magnesium.  You can find it in some gluten-free cereals and dairy-free yogurt.  It is best for quick breads, coatings for fish/meat, cakes and cookies.  You can shop for it in both the baking and health food aisles.  They should both have almond flour.  You can also buy whole raw almonds and make your own.  Keep an eye on the food processor or grinder since it can transform quickly into almond butter if left more than a couple minutes.
   
3. COCONUT - High in fibre and gluten-free
   Made from dried defatted coconut meat left over from the production of coconut milk, this flour is deliciously sweet and filled with fibre.  In fact there are 5 grams of dietary fibre in 2 tablespoons versus 3 grams of wheat bran.  You can find it is come gluten-free baked goods but mostly sold pure.  It's best in pancakes and pastires.  Use a 20% cocnut flour/80% oat flour substitution in your favourite recipe and add an equal amount of liquid (20%) to compensate for the higher fibre content of coconut flour.  You can shop for it in the health food aisle but you'll sometimes find it in the Asian food aisle with coconut milk.
   
4. SPELT - Nutrient rich (not gluten-free)
   Milled from spelt, an ancient relative of durum wheat, this versatile flour has great all-purpose potential.  The nutrient rich cousin to wheat contains your entire days worth of manganese in one or two servings which can help promote optimal blood-sugar levels and contribute to peack performance of the thyroid gland.  You can find it in pasta, breads and cereals.  It's best in baking, where it can be used as a direct substitute for all-purpose flour.  You can shop for it in the baking aisles of many grocery stores often near the whole grain flours.
   
   
5. BUCKWHEAT - Heart healthy and gluten-free (yes, it is from a different botanical family - it isn't really wheat)
   Ground buckwehat which is usually a fruit and not a grain has an earthy umami edge.  This tasty flour alternative contains a rich supply of flavonoids, making it a heart-healthy choice.  You can find it in soups and buckwheat noodles (soba).  It's best used for thickeners for sauces, stews and soups.  You can shop for it in the health-food aisle at large supermarkets.
   
6. CHICKPEA - Digestion friendly and gluten-freeGround from dried chickpeas, chickpea flour (aka garbanzo flour) provides great digestive support for the colon, since about 70% of its fibre is insoluble.  You can find it in chickpea crepes (socca), hummus and veggie burgers as a binder.  It's best for breading and thickening savoury dishes but it also works well in sweet baking.  You can shop for it in the bulk or health food section.  You can also find dried chickpeas in with the beans and legumes and grind your own, sifting out any hard unground bits.
   
   
7. OAT - Cholesterol smart and gluten free (however oats are easily contaminated by wheat and often processed in the same plant or grown in the same field.  Even trace amounts can often pose a problem especially with those with Celiac disease)
   Made from oats that have been ground into a powder, it can also be ground in a food processor using the oatmeal in your pantry (excluding instant oats).  Oats may have beneficial cholesterol-lowering effects.  You can find it in breads and cereals.  It's best used for a thickener for sauces, stews and soups.  Oat flour works well in baking but makes for denser results.  Try using half oat flour and half all-purpose or rice flour in your favourite recipe.  You can shop for it in the breakfasr-cereal aisle.