I am excited to tell you about a recent discovery. Set to revolutionise your baking, and more. Low Fat Gluten Free Flours. Paleo, too, if that’s your bag. And 0% calorie brown sugar and icing sugar.
The possibilities of how to use these flours are endless. I thought I’d showcase them with 3 very simple and quick recipes. Oh, and also I twisted the arm of one of the movers and shakers at Sukrin (a Norwegian company that sells all over Europe and is now in the UK) and bagged a box of flours and sugars to be sent to one very lucky winner. The Sukrin giveaway is located at the end of the post. The winner will receive the following, in addition to Sukrin Gold and Sukrin Melis (icing sugar).
Peanut Flour. Reduced fat - 12g per 100g as opposed to 50g. Nutritious too. Contains reserviatrol and co enzyme Q10 good for heart health. So many uses. Add to curries, soup or make a sauce. Or, simply mix with vegan milk and a pinch of salt and you have low fat vegan peanut butter!
Seasame Flour - Defatted. Only 19g fat per 100g. 46% protein. 15% fibre.
Coconut Flour - 50% fibre. Low in fat. 12g per 100g. Great for protein bars and in baking.
Almond Flour - 80% reduced fat! Still maintains it’s high antioxidant and protein profile. Contains EFA’s (essential fatty acids).
I admit I was worried that taking the fat away would change the quality of my baking and also result in less flavour. No. Nope. None.
Ok, let’s have a few recipes.
In it’s simplest form the peanut butter flour can be added to your favourite nut milk and made into peanut butter with a few pinches of salt to bring out the flavour. Or you could make a seriously delicious AND nutritious smoothie. Add a 1/4 cup of flour to 3 cups of almond or coconut milk, one ripe banana, 1/2 tsp vanilla powder, pinch of salt. Blend. The add a tablespoon of hydrated chia seeds (mix first with a couple of tablespoons of water and leave to hydrate for 10 mins), stir and serve.
I was keen to try the almond flour to make something quick, sweet and satisfying. I am used to working with gluten free flours and regularly use almond flour in my cooking. Especially in cakes as it adds such moisture and tenderness to bakes and biscuits. I was curious to discover how the fat reduced flour would behave.
For a while I have been dreaming of making a red velvet mug cake after I spotted it on the Barefoot Baker . I would not normally condone the use of a microwave and I do not even own one, but I am house sitting and their kitchen has one. Also, the idea of being able to make cake in less than ten minutes is quite appealing. Perhaps a bit too easy!
I used a tablespoon of the reduced fat coconut flour for fibre and also I was concerned the almond flour may be a bit too fine and make the result stodgy. However, it turned out well. Paired with a scoop of vegan vanilla ice-cream, it was such a treat. Recipe follows.
Red Velvet Mug Cake - Gluten Free, Vegan. Reduced fat and low calorie
Serves 2 (2 medium sized mugs or 3-4 ramekins).
Printable recipe at end of post.
Ingredients
5 tbs reduced fat almond flour
1 tbs reduced fat coconut flour
2.5 Vegan eggs..(flax or chia…2.5 tbs ground. Add to 5 tbs warm water. Allow to sit for 10mins..the mix not you.)
3 small, vacuum packed, beets (beetroot) .
1/4 cup coconut or almond milk
4 tbs Sukrin Gold (a diabetic suitable brown sugar alternative made from pears, mushrooms! and melons - 1 cal per tsp)
1 tsp vanilla powder or essence
1 tsp apple cider vinegar
1 tbs melted coconut oil
3/4 tbs gluten free baking powder
1/8 tsp salt (I like to use Himalayan pink salt)
Optional I tbs of Sukrin Melis for decorative frosting. It is like icing sugar but zero calorie.
Method
Prepare the vegan egg
Pop the beets and milk in a blender and blend
Add the beets mix to a bowl, with the vegan egg and all the other ingredients. Adding the baking powder last as this will react with the wet ingredients and the acid in the apple cider vinegar and start to work, so it needs to be the final ingredient to mix so you can spoon the mixture into your lightly oiled mugs or ramekins and get them in to the microwave.
Microwave on medium high for about 3-4 mins. Depending on the wattage of your appliance, times may vary. Have a check at half time with a cocktail stick (poke it into the centre, if it comes out clean, it is cooked).
Leave to cool for at least five minutes before turning out (if you do not want to eat from the mug). Otherwise just leave to cool, unless you want to devour it hot. Dust with the Sukrin Icing Sugar. I served our mug cakes warm with cool and creamy coconut vanilla ice cream. Serve.
Ok, let’s face it, I could not have reduced fat sesame flour sitting in my pantry and not make hummus to see if it comes up to par. It totally rocked!
UK entrants only. Sorry. We will be hosting USA giveaways soon!
a Rafflecopter giveaway
- 5 tbs reduced fat almond flour
- 1 tbs reduced fat coconut flour
- 2.5 Vegan eggs..(flax or chia)
- 3 small, vacuum packed, beets (beetroot) .
- ¼ cup coconut or almond milk
- 4 tbs Sukrin Gold
- (a diabetic suitable brown sugar alternative made from pears, mushrooms! and melons - 1 cal per tsp)
- 1 tsp vanilla powder or essence
- 1 tsp apple cider vinegar
- 1 tbs melted coconut oil
- ¾ tbs gluten free baking powder
- ⅛ tsp salt
- Optional *
- 1 tbs of Sukrin Melis for decorative frosting. It is like icing sugar but zero calorie.
- Prepare the vegan egg. 2.5 tbs ground. Add to 5 tbs warm water. Allow to sit for 10mins (the mix not you.)
- Pop the beets and milk in a blender and blend
- Add the beets mix to a bowl, with the vegan egg and all the other ingredients. Adding the baking powder last as this will react with the wet ingredients and the acid in the apple cider vinegar and start to work, so it needs to be the final ingredient to mix so you can spoon the mixture into your lightly oiled mugs or ramekins and get them in to the microwave.
- Microwave on medium high for about 3-4 mins. Depending on the wattage of your appliance, times may vary. Have a check at half time with a cocktail stick (poke it into the centre, if it comes out clean, it is cooked).
- Leave to cool for at least five minutes before turning out (if you do not want to eat from the mug). Otherwise just leave to cool, unless you want to devour it hot. Dust with the Sukrin Icing Sugar. I served our mug cakes warm with cool and creamy coconut vanilla ice cream. Serve.
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I would love to win this for my mum. Her and dad don’t have alot of money and Mum has been diagnosed with Coeliacs.
She regulary helps others with recipes she has come up with and never complains at the cost of gluten free which we all know is horrendous. She can only get a few things on prescription and it doesn’t include flours.
Heres hoping
Thank you
good luck, Fiona!