Banting Baking and Flour - Broken Down
I love experimenting with banting baking and infact I make a pretty mean 3-ingredient banting bread
I am pretty sure when William Banting, an overweight undertaker, developed the banting lifestyle in the mid-1800's he had no idea how, we would take centuries before we truly "got it" and then we completely revolutionise it will all the baking.
As long as you do it correctly and not everyday. I am all for some low carb baking.
The Paleo diet also makes use of the principles of banting and avoids the consumption of cereal grains, legumes (including peanuts), dairy, refined sugar, potatoes, processed foods and refined vegetable oils.
The biggest difference between the two is that banting allows dairy and Paleo does not.
So what does that mean for baking? Flour is not just wheat flour it's basically anything ground to a powder. And there are a plethora of flours out there but not all are allowed.
Pecan nut flour, Almond Flour, Coconut Flour, Pumpkin Seed Flour, Sunflower Seed Flour and Macadamia nut flour is allowed. I have not tried them all except Almond and Coconut which are fairly popular in banting and paleo baking.
Coconut and almond flour are fibre and protein based flours and will not get a perfectly crisp bake like wheat flours. Banting-baking makes use of raising agents and eggs to give structure and texture to baked goods. These recipes usually produce a denser bake than wheat based recipes, so recipe development is a little trickier.
Let me be a buzz-kill at this point, this is a treat. You can't just eat my 3 bake banting bread and be done with it. I believe in an 80/20 rule. 80% of your diet should be meat, above the ground vegetables and fats in an unaltered form and 20% will be baked goods.
If you are seriously trying to lose weight then you probably want to keep below the 20g of carbs and you can't just eat my cakes and be done with it. The flours can also be used for thickening sauces, binding frikkadels etc.
So here is the skinny on what to consider when you’re choosing a flour is how it works in baking.
Coconut flour made by grinding dehydrated coconut flakes into a fine flour. Coconut flour is dehydrated and, therefore, will absorb much of the liquid in a batter. Coconut flour can typically replace wheat flour as 1 cup wheat flour: ¼ cup of coconut flour. In addition, 1 medium egg is used for every 30g of coconut flour.
Almond Nut Flour is made when blanched almonds is ground into a powdered texture. Almond flour may be used to replace wheat flour at almost a 1:1 ratio. Some adjustments of the liquids/fat may be necessary.
Coconut is slightly sweeter than almond flour. I prefer to bake with a mixture of both flours because of two reasons. The cost of almond and also the coconut adds a bit of sweetness.
But if you’re new to this kind of baking, a good rule of thumb is to follow recipes as written until you get a good feel for how each flour behaves; then you can start experimenting with your own combinations and proportions.
|*1 Cup||Coconut flour||Almond flour|
|Fat||12 grams||14 grams|
|Protein||12 grams||24 grams|
|Carbohydrates||64 grams||24 grams|
I would love to hear your thoughts or if you have a great recipe share it in the comments.