Nut Flour Theories

If cashew and almond flour can be substituted on a 1:1 ratio without any problems, and sunflower seed flour can do the same, then it should stand to reason that most other nuts and seeds should work on the same principle. I have not experimented with a lot of nuts or seeds very much, and it is something I intend to do in the coming days and weeks, and I will post my results as I do. But I would imagine that, given the flavor profiles of each type of nut and seed, there would be certain recipes that would lend better to different types. For example, breads and crackers would be more suited to a walnut or pecan flour, while light cakes, cupcakes, and delicate cookies would be better suited to blanched almond or raw cashew flour.

Naturally, there are some seeds, like pumpkin, that you would not want to use for your delicate baked goods, due to the coloring issue. However, in a chocolate cookie or in brownies where the color is dark, then it would most likely be okay.

Coconut flour, on the other hand, cannot be substituted on a 1:1 ratio, as I have said before, due to its very dense nature. However, one of the things I discovered when I first started out baking grain free (and didn’t know any better) was that if unsweetened shredded coconut is ground up, it can almost be used in a 1:1 ratio, because it still has most of the oil inside. I found out later that there is a big difference between coconut flour bought in the store or online, versus shredded coconut ground in a coffee grinder. What can you do with ground shredded coconut? Well, this is just a theory, but I would imagine that you could use it in a 1:1 ratio, with about 2-3 tbsp of coconut flour, for a completely nut and seed free recipe. This may be better suited for cookies and bars where you want a coconut flavor, such as chocolate chip, double chocolate chip, brownies…you get the idea. Of course, if you just do not like coconut, there are several other seed options to choose from.

The takeaway from this is that you are not limited to just almond or cashew flour. Experiment on your own and see what works for you. Who knows? You may actually find a better alternative that is cheaper and tastier. Let me know what you come up with, and I may publish your recipe, with credit to you, of course. 🙂 (You retain all rights to it, and would give me permission to publish here.)


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