Paleo baking typically involve using grain-free flours as a replacement for the wheat flour that people often use in baking recipes. Many individual use paleo baking recipes to avoid the consumption of grains. These grain-free flours is typically derived from nuts, seeds, roots, and tubers.
Additionally, these flours behave more differently than wheat flour. Because these flours do not contain the gluten that is present in wheat flour, additional binder are required to ensure that the baked goods contain the apropiate texture. Almond flour is a nut flour that contains moisture that help to keep paleo baked goods tender.
How to Bake with Paleo Flours
Coconut flour absorbs a large amount of liquid, so you must add additional egg to the recipe to help set the baked goods. Cassava flour behaves similarly to wheat flour, although it is less common in baking. However, it allow baked goods to bend, making it suitable for bread recipes.
Unlike wheat flour, these alternative flours require adjustments to an amount of liquid or binders that are required for the baked goods. When baking cookies, nut flours like almond flour and tigernut flour will allow the cookies to set in a chewy manner. Because nut flour is less dense than wheat flour, less of it should be used in the recipe.
Additionally, an egg must be added to help bind the ingredient. Since wheat flour contains gluten, paleo flours do not contain gluten. Therefore, additional binders are required for paleo baked goods to provide the apropiate amount of lift.
Often, baking with a blend of different flours will work better than using one type of flour for paleo baking. For instance, using almond flour together with tapioca starch will create pancakes that will not crumble when eaten. Using walnut flour and sweet potato flour will create brownies with a fudgy edge.
Additionally, using coconut flour and tapioca starch together in pancakes will work well because both coconut flour absorb liquid and tapioca starch adds bounce to the paleo baked goods. Another consideration in paleo baking is the humidity in the environment where the baking take place. Different flours will absorb different amounts of liquid based off the humidity in the environment.
All baking recipes should be rested for ten minutes to allow the thirsty paleo flours to absorb the liquid. This hydration will prevent a gritty texture in the paleo baked goods. Paleo baked goods should be baked at a temperature twenty-five degrees lower than the original recipe to avoid the rapid browning that happens with the nutrients in nut based flours.
Additionally, allow the baked goods to cool prior to eating them. Paleo baked goods will become gummy when eaten while warm. Eggs are one of the binders that can be used in paleo baking.
However, you can also use other binder instead of incorporating eggs into the recipe. Some of these ingredient include flax gel, psyllium, chia, gelatin, and mashed bananas. Additionally, the flours should be weighed using a scale to ensure the proper amount of flour is used in paleo baking.
In some cases, the flour may pack within the cup when scooping it from the bag. Packing the flour can make the ratio of ingredients incorrect for the recipe and make it difficult to achieve the desired result when cooking with coconut flour, another paleo flour that readily compacts. In addition to the texture of the baked goods, the carbohydrate content of paleo baked goods is another distinguishing factor.
Most paleo baked goods contain fewer carbohydrates than recipes that use wheat flour. Walnut flour contains fewer carbohydrates than wheat flour, making it a good choice for paleo baking for those needing to limit their carbohydrate intake. Cassava flour contains a higher carbohydrate content than walnut flour; however, it can be used in baked goods like wraps or pie crusts.
Additionally, different flours will contain different flavors in the final baked product. For instance, hazelnut flour will impart a flavor to the recipe, while plantain flour will remain relatively neutral in flavor. There are several mistake that should be avoided when baking paleo products.
One of the most common is overmixing the ingredients. Overmixing the ingredients can deflate the baked goods when cooked. Additionally, the baked goods should not be underbaked because the center of the food may leave raw when eaten.
Another mistake is storing nut flour products in the pantry. Instead, you should store the products in the refrigerator or freezer to prevent the oil in the nut flour from going rancid. Lastly, adding an acid like lemon juice to the batter will react with the baking soda to create a better rise in the baked good.
To successfully prepare paleo baked goods using the substitution chart, there are a few steps that should be taken. First, ensure that the flour selected has the apropiate texture for the desired outcome. Second, ensure that the ratio of ingredients is correct.
Third, adjust the amount of liquid ingredient and the number of eggs to match the type of flour that is to be used. Rest the product before baking, bake the goods at a lower temperature than the original recipe, and allow the baked products to cool completely. Following these steps will ensure that an individual can successfully use the substitution chart to prepare grain-free baked goods.