Living a gluten-free diet but want to bake some delicious goods? There is a huge selection of highly nutritious gluten-free flours available on the market that makes great substitutes for white flour.
Here are some examples of GF flours and some easy tasty recipes so that you can bake up some treats at home!
#1 Teff Flour | Fudge Brownies
Teff flour is made from a grass native to Africa – it packs in a ton of minerals and essential amino acids.
100g Teff Superfine Flour
90g Chocolate chips
150g Brown/white sugar
65g Milk Chocolate
Teaspoon vanilla extract
2 Whole eggs
*Chocolate, sugar and chocolate chips can be substituted – adjust macros accordingly.
Preheat the oven to 120° and line a tin with grease-proof paper.
Place the chocolate and butter in a glass bowl and set over a simmering pot of water to melt and mix together. Stir occasionally and when it is fully melted remove from the heat.
Add the sugar and the vanilla extract and mix well. Add the eggs one egg at a time and whisk thoroughly into the mixture.
Sift the flour into the mixture and combine well adding in the chocolate chips. Pour into the prepared baking tin and bake for around 40 minutes or until a skewer inserted into the centre of the mix comes out clean.
When it cools, slice into 12 squares!
Macros per slice
#2 Buckwheat Flour | Banana Bread
Buckwheat flour is made from seeds and has a deliciously sweet, nutty flavour – perfect for baking delicious cakes!
240g Buckwheat Superfine flour
7.5g Organic Chia seeds
120g Fat-free yoghurt
1/2 Tspn baking powder
1/2 Tspn baking soda
15g Coconpure Coconut oil
30g Sugar (can use brown)
16g Unsweetened apple sauce (microwave apple slices for 2 mins & mash)
Preheat the oven to 175°. Cream the apple sauce and melted coconut oil in a bowl with the sugar – allow to cool then add the eggs one at a time mixing well before you add in another.
In a separate bowl, mash the bananas then add them to the mixture and mix well.
Get another bowl and sift the flours together so that they are well combined then add the baking powder, baking soda and salt. Add this to the previous wet mixture, alternating with the yogurt. Stir just enough to combine the mixture.
Pour into a tin lined with grease-proof paper and bake for around forty minutes or until a toothpick comes out clean from the mixture.
Cut into 16 slices.
Macros per slice
#3 Tigernut Flour | Pancakes
Tigernut flour is made from edible tubers that are grown underground which are then harvested and dried. They are then transformed into gluten-free flour!
100g Tigernut Flour
30g Coconut flour
4 Whole Eggs
5ml Apple cider vinegar
Teaspoon vanilla extract
Tspn baking powder
Pinch of salt
Mix all the wet ingredients together in a mixing bowl. In another bowl, mix all the dry ingredients.
Slowly stir in the dry mixture to the wet mixture slowly until there are no more lumps. Melt a small amount of low-cal oil spray/coconut oil (add macros) in a pan and drop some batter into it.
Fry until bubbles form then flip the pancake. Repeat until all the batter is used, serve immediately.
Macros (can be shared!)
#4Amaranth Flour | Ginger Oat Cookies
This flour is derived from the amaranth plant and was used by the Aztecs and Incas as a food source (random fact of the day!) It is high fibre and rich in iron.
Place 100g of oats, flour, walnuts, ginger and butter in a blender or food processor to form a fine meal. Add in the sugar, baking soda and remaining oats and pulse so that the mixture is well combined.
Put the mix in a bowl and slowly add the honey stirring well to combine. This will form dough. Heat the oven to 150°. Line a baking tray with grease proof paper and form small cookies, sprinkle the brown sugar set aside earlier on top.
Bake for 25 minutes until golden brown. Cool on a rack before serving. Makes 15 cookies.
Macros per cookie
Take Home Message
Gluten-free baking does not have to be boring, you can make some delicious recipes that are nutritious and tasty while being easy to make. These flours pack a powerful punch since they are high in minerals and fibre and so is a fantastic addition to any athlete’s diet.
Try using some of these flours to bake up some treats suited for a post-workout meal!