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You’ve surely wondered before which flour to choose in cooking, right? Wheat, buckwheat, chickpeas… Sometimes it can get a bit confusing, and I’m the first to admit it. However, each flour has its own little story and personality in the recipe. I’m going to tell you a bit about how I go about it at home, often by trial and error.
There are days when I use wheat flour because it’s simple, accessible, and versatile. Sometimes, I go into adventure mode with legume flours, especially to bring something extra in terms of taste and nutrition. It changes everything, especially when you want to boost protein without overcomplicating things.
I suggest we break it all down together, so this choice becomes almost obvious, or at least less of a headache. Whether to make a crusty bread or a savory pancake, I’ll give you the keys so you never mess up your flour again (yes yes, it happens, I promise you!).
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Throughout the text, expect little lists, anecdotes, and advice drawn from my experiments—sometimes successful, sometimes less so. After all, cooking is also a bit of improvisation, isn’t it? Let’s dive in!
Which cereal flour to use according to your recipes?
So, wheat flour, everyone knows it, right? It’s super versatile, ideal for bread, pastries, and even sauces. I often use whole wheat flour because I like the slightly rustic taste, even if I admit it doesn’t always work for light cakes.
Buckwheat, on the other hand, is my little Breton touch for savory pancakes. It stands out, gives a strong flavor, sometimes a bit earthy, but it awakens the taste buds. Another significant advantage: it’s gluten-free, so super practical for intolerant people.
- Wheat flour: medium protein, ideal for most pastries.
- Whole wheat flour: richer in fiber and nutrients, more intense taste.
- Buckwheat flour: perfect for gluten-free recipes, strong flavor.
- Corn flour: gives a nice color and a crispy texture.
The nutritional benefits of cereal flours
On the nutrition side, I learned that these flours provide energy thanks to carbohydrates (around 60 g per 100 g), and a good supply of fiber (that’s clearly what I look for in digestion!). Whole wheat, for example, has about 13 g of fiber per 100 g, which far exceeds white flour. I realize that this changes texture and taste, of course.
Proteins are not left out, with about 11 g per 100 g in wheat flour. That’s not bad, but it’s a bit less than some legume flours, which we’ll talk about just after. As for energy, it reaches 300 kcal per 100 g, which is quite standard but worth keeping in mind when making homemade bread.
- Rich in fiber: better transit, longer feeling of fullness.
- Proteins: add structure to doughs and breads.
- Carbohydrates: energy for the body, good for athletes.
Legume flours, a health asset for your dishes
Here, we’re venturing into less familiar terrain, but so interesting. Chickpea flour in particular is a real revelation. I often put it in my savory crepes, sometimes in flatbreads. It brings a slightly nutty, somewhat earthy taste, I love it!
And of course, it’s a protein bomb: with 11.6 g per 100 g, it rivals wheat flour, but with much more fiber (13.2 g). This changes the game when you want to eat healthier without giving up pleasure.
- Chickpea flour: rich in protein and fiber, dense texture.
- Lentil flour: great for savory dishes, strong flavor.
- Mung bean flour: less common, original for steaming.
How to integrate legume flours into your recipes?
I often start by replacing 20 to 30% of the wheat flour in my recipes with a legume flour. Result? Better consistency, a little more taste, and frankly a nutritional ease I never suspected before.
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One thing I noticed: these flours sometimes require a bit more water, a bit more patience for the dough to set. But nothing insurmountable, and it’s definitely worth it. So, you can really have fun mixing flours, that’s why cooking is a bit like life: trial, error, improvement.
- Partially replace wheat flour for a tasty balance.
- Adjust water quantity to avoid too dry dough.
- Test in simple recipes: pancakes, crepes, flatbreads.
One last detail: these flours are perfect for those who want to limit gluten or seek more satiety. Well, it’s a tip, after that you do as you please, huh!
