HOW TO REPLACE THE WHEAT: NUTS AND OILY SEEDS FLOURS

Nuts and oilseed flours do not just replace wheat flour in gluten-free products,they contribute to:

Create a well blended gluten-free flours mix.
Soften the herbaceous taste of some pseudocereal flours, such as quinoa.
Improve the structure of the dough.
To enrich each recipe with flavor and thanks to their high aromatic percentage, allow to reduce the quantity of sweeteners and fats.

WHAT FLOURS DO WE FIND ON THE MARKET?
Flours that also contain the lipid component obtained from:
    • fruit and oil seeds only peeled or peeled
    • oily fruit shelled and deprived of the skin that covers it
    • shelled fruit, deprived of skin and toasted.
Defatted flours that are deprived of their lipid part through a cold pressing process (when you purchase these flours it is very important to check that the type of oil extraction process is specified on the package).

The deprivation of the oil means that these flours compared to the previous ones:

    • they lose part of the health and antioxidant properties
    • they contain half the calories, less fat, but more protein and fiber
    • have a less dense consistency.

FROM WHICH FRUITS AND OILY SEEDS ARE GIVEN THESE FLOURS?

NUTS: ◇ cashew nuts ◇ peanuts (actually they belong to the legume family) ◇ almonds ◇ walnuts ◇ brazil nuts ◇ macadamia nuts ◇ pecans ◇ hazelnuts ◇ pine nuts ◇ pistachios ◇
◇ OIL SEEDS: ◇ hemp ◇ sunflower ◇ linen ◇ poppy ◇ sesame ◇ pumpkin ◇

HOW TO PREPARE THE FLOUR HOME MADE
Fruits and oilseeds are particularly sensitive to sources of light and heat, preparing small doses of flour at home is the best choice.
The oil seeds you find them almost always already decorticated. The oily fruit is preferable to buy it still protected by its shell. After shelling it, you can decide whether to deprive it of the skin that covers some of these fruits (keep in mind that the skin contains precious antioxidants). Here’s how:

    • to remove the skin you just dip the fruit in hot water (not boiling), after a while the skin will soften and will come off very easily. If you decide to leave the skin to have a flour richer in fiber immediately put the fruit in the freezer to prepare it for grinding
    • let the oily fruit dry
    • put it in the freezer for one night or at least in the refrigerator for a few hours, so it will release less oil during grinding
    • grind it with the impulse function so as not to let out the oily component that could turn your flour into a cream.

HOW TO USE THE FLOUR OF SHELLED FRUIT AND OIL SEEDS IN THE DOUGH
Knowing the density of flours is essential to create a mix of flours or to change the doses to be used in the “classic” recipes that we want to customize.

Fruit and oilseed flours have a much heavier density than wheat flour.
An American flours producer studying the density of flours has created a table, where he compares 100 grams of wheat flour to flours and starches without gluten and for each of these indicates how to change their amount in recipes, if you want to find it in the “Chart density flours “.
The non-oiled flours contain fats, so it is better to reduce by 10% the percentage of fat ingredients (oil, butter) to be added to the dough.

The fruit and oil seeds produce really delicious flours for use in both sweet and savory baked goods. They allow us to further change our diet, but they should not be the only way to consume nuts and oil seeds. To get the most benefit from the nutritional properties of these products it is INDISPENSABLE to eat them naturally without cooking or roasting them.

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