Wednesday, May 25, 2011

Low Carb Flour Mix

*Updated carb count below.*
I had an anonymous reader question my carb count for almond flour. That got me doing some research. I found many different conflicting numbers online. I chose to go with the highest carb count I found to be on the safe side. Thanks again for all of your comments and suggestions.
I am also working on a gluten-free version of my low carb flour mix since I can no longer eat gluten. Bummer!
Here is the link to my Low-Carb Gluten-Free Flour Mix. Let me know how this mix works in your recipes.

*Original Post*

I have been working on this mix for a while. I finally have a pretty good combination of flours and meal that works great in my low carb baked goods. I use Carbalose flour all of the time, but many people don't have it on hand as I do. I wanted to put together a baking mix that is made from products you can find in most grocery stores on a regular basis.

Let's start with almond meal. It can be found at most health food stores and natural grocery stores. If you can't find it, not a problem. I make my own using nothing more than natural unsalted almonds and my blender. You want to add only about 1/4 cup of the almonds at a time and pulse them on a grind setting for 10-15 second intervals. Stir the almonds in between pulses, and continue until very fine. If you grind too long the meal will start to clump together due to the high fat content, not good. Store your almond meal in a tightly sealed container. Simple!
Next we have oat flour. Again, it can be found in most health food and natural grocery stores. I also make my own oat flour by grinding old fashioned or steel oats in my blender until very fine. You can grind a few cups at a time and not worry about clumping with this flour.
Third I use unbleached all-purpose or whole wheat flour in small quantities as not to add too many carbs.
Lastly, I add vital wheat gluten. I have seen this product in most of the grocery stores I frequently visit, you shouldn't have too much trouble finding it. It is located with the specialty flours.
You can add other flours or meals if you like. I have also used flax meal and wheat germ, just grind them to a fine powder and add them to your mix. If you have it, Carbalose flour works wonderfully in this mix. It helps to brings the carb count down a little.

  • 2 cups almond meal (24 carbs)
  • 1 cup oat flour (66 carbs)
  • 1/2 cup all-purpose flour (46 carbs)
  • 1/2 cup vital wheat gluten (8 carbs)
  • 1 cup Carbalose (19 carbs) (optional but takes off 3.4 carbs per cup if used)
Makes 5 cups of baking mix or 4 cups if you don't add the Carbalose.
    Net carbs without Carbalose flour: 36 per cup of mix.
    Net carbs with Carbalose : 32.6 carbs per cup of mix, that's only about 1/3 of the carbs found in white and whole wheat flours, which have between 21-23 per 1/4 cup.

    I would love to hear your feedback, let me know how this mix works for you. Go get creative!

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