By Halle Cottis

Almond, Coconut, Arrowroot,Tapioca & Quinoa Flours

Gluten Free & Grain Free

Your Baking Guide To Using

From The Author of

Gluten & Grain Free Breads,

Batters & Doughs

From The Cookbook Gluten Free & Grain Free Breads, Batters & Doughs

Your Baking Guide To Using Almond, Coconut, Arrowroot, Tapioca and Quinoa

Flours

by Halle Cottis

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About The Author

Hi I’m Halle, author, chef and blogger at Whole Lifestyle Nutrition. I am a wife to a terrific supportive husband and a mother to 3 beautiful girls. I strive in this

over processed world to cook the most wholesome foods for my family.

My daughter and I are extremely sensitive to gluten and grains. I knew that I would have to make our gluten free and grain free recipes taste as good as the real thing so that the whole family could enjoy them!

We were missing out on pastas, tortillas, doughnuts and breads, and I just knew there had to be a way to create

delicious creations that were gluten free and grain free.

It took some practice to learn how to cook and bake with alternative flours, but I feel I’ve truly mastered this art. Yes it is an

art, and I’m about to teach you all the tricks and tips to becoming an amazing gluten free and grain free chef!

One of the most important elements to master when baking with alternative flours is how to properly measure the flour.

First, make sure you are using the right kind of measuring cups. There are dry ingredient measuring cups and liquid measuring cups.

There a several different methods to measure flour:

1. measure by weight

2. measure by cup

• pour and dump method• dip and scrape method

When baking, the measure by weight is very reliable. If you notice in the picture

above, I have a digital scale that I use. It can be switched from grams to ounces and can also be zeroed out at any time.

I know many people can be intimidated by digital scales, but it really does create the best finished product and you don’t have to use up so many measuring cups. Just place the bowl on the scale and zero out the scale and then add your flour by weight.

I use my scale several times a day, every day! They are very affordable and can be found easily at super stores and online. Give it a try, you won’t be disappointed!

Take a look at the table on the next page. Here you can easily convert cups into grams or ounces with this conversion chart.

Measuring Techniques

Flours By Weight

It is best to weigh flour by weight either in ounces or in grams. You will have a much better final result when measuring this way.

This brings up a problem however. Most websites and cookbooks do not measure this way. It is very common to find measurements by the cup.

In this cookbook, I have measured by the cup because that is what most of us are use to. But if you are like me and prefer to measure by the ounce or grams, then use this chart above to help you convert from cups to grams or ounces.

Remember there are 16 tablespoons per cup when using the grams per tablespoon.

Flours Ounce Per 1/4 Cup

Grams Per 1/4 Cup

Grams Per Tablespoon

Grams Per Cup

Almond Flour 7/8 ounce 26 grams 6.5 grams 104 grams

Coconut Flour 1 1/8 ounce 32 grams 8 grams 128 grams

Quinoa Flour 1 1/8 ounce 32 grams 8 grams 128 grams

Arrowroot Flour 1 1/8 ounce 32 grams 8 grams 128 grams

Tapioca Flour 1 1/8 ounce 32 grams 8 grams 128 grams

Another method and probably one of the most popular methods to use is to measure by cup.

Measuring by cup is convenient because as stated on the previous page, most recipes are written in this format. This method can easily be used, and allows you to measure in fractions of a cup.

One of the most important things to remember when measuring by cup is that the recipe developer might measure in a different way than you and this can dramatically alter the recipe when using alternative flours.

You need to make sure that you trust the recipe source and don’t be shy about asking the recipe developer how they measure their flour.

Here are the two methods of measuring by cup.

• The pour and dump method is exactly how it sounds. You pour the flour into the measuring cup and then you dump it in the bowl.

• The dip and scrape method is when you dip the measuring cup into the flour and fill slightly over (not packing the cup) and then you scrape off the excess flour with your finger or knife.

The dip and scrape method is the method that I use for all my recipes in this cookbook and on my website.

I have the best results with the final product when using this method of measuring. I will demonstrate on the next page how to properly do this.

Coconut flour is best when measured by weight. It is hands down the trickiest flour to use and takes some practice to get the feel of how it behaves in different kinds of recipes.

You can view the conversion chart on page 8 to see how much coconut flour, and the other alternative flours weigh.

As with any new flour, it will take some practice to get use to the consistency, behavior and the other challenges that might come up when baking with these flours.

Practice with a few of the recipes in this cookbook. You will very quickly become comfortable with baking with these flours and will really start to enjoy what each individual flour has to offer.

How To Measure Flour

• Dip the measuring cup into the flour of choice. Do not pack the flour but allow the measuring cup to be fully filled and even a bit over filled.

• Take a flat edge such as a knife, spatula or ruler and scrape the access flour off of the cup.

• Remember, don’t pack the flour down. Just gently scrape off excess flour. Pour into the bowl and proceed with recipe.

Almond flour can be a bit challenging to cook with. What makes it so challenging is that not all almond flours are created equal.

Some almond flours are super fine and resemble a flour like substance. Others are coarse and not as fine and can alter the final product dramatically.

Almond flour can also taste different depending on the quality of almonds that you buy. I highly recommend 2 companies when buying quality almond flour.

• Nuts.com• Honeyville.com

Both of these companies supply a quality, good tasting almond flour that is perfect for baking with.

Oftentimes you will see almond flour and almond meal. There is a difference. Almond flour is made with blanched (or skinless) almonds and ground up very finely. Almond meal is ground up almonds that have the skins (the outer brown part of the almond) still left on and then the almonds are ground up.

The skins of the almonds carry phytic acid, which block essential nutrients from being absorbed by the body. Many people have difficulties digesting almond meal and try almond flour only to learn that their body completely behaves differently when eating almond flour. Test and see which flour or meal is best for you.

When you find a quality almond flour or meal, baking with it can create delicious recipes that really resemble the original recipe.

Cooking With Almond Flour

Here are a few tips to remember when using almond flour.

• Almond flour has a lot of fat and often requires very little, if any fat.

• Almond flour requires less liquid when baking with it.

• It can burn easily. Lower the temperature of the oven and bake for a longer period of time. This will produce a better final product.

• Almond flour is nutrient dense and has a lot of calories, so pay close attention to the nutritional information provided in this cookbook when eating almond flour recipes. I often eat half the amount of a traditional recipe and feel just as full.

• Almond flour can not be substituted 1:1 ratio for all purpose and other grain flours. Because of its high fat content, the liquid and fat has to be altered.

• Additional eggs are needed when baking with almond flour. Almond flour does not have gluten and the eggs help bind the batter or dough and is necessary to help the dough rise and hold together. To many eggs though is not a good thing either. If you have to many eggs your final product will be rubbery and too wet. Finding a balance is key.

• Almond flour batter is almost always thicker than traditional batters. This is normal and resist the urge to thin it out.

• Always allow your baked goods made with almond flour to completely cool before slicing into. The texture improves dramatically as it cools. If you cut into while it is warm you might end up with nothing but crumbs.

• Almond flour does not work well with recipes that have yeast. It is best for quick breads, muffins, pancakes and batters.

• Almond flour and almond meal are not the same thing. Almond flour is made from blanched (skinless) almonds and almond meal is made with almonds that haven’t been blanched (skins remain on).

• You can make your own almond flour with a high powered blender or food processor. A coffee grinder can also be used but be careful not to grind too long or it will start to form into almond butter.

• Use slivered blanched almonds to save money when making almond flour. Slivered almonds are a fraction of the price compared to whole blanched almonds.

• DO NOT USE A GRAIN MILL TO MAKE ALMOND FLOUR, you will burn the motor out!

• There are many different ways to measure almond flour. You can measure, weigh, dip and scrape or scoop and dump your almond flour. In this cookbook and on my website, I use the dip and scrape method. See page 10 to learn how to properly do this.

• Almond flour can be expensive when you purchase in little quantities. Buy in bulk and save a lot of money.

• The fats in almond flour can turn rancid. It is best to store almond flour in the refrigerator for up to 1 month or it can be stored in the freezer for up to 6-8 months.

• If you store the almond flour in the freezer, pull out the amount needed for the recipe and allow it to sit on the counter for 20 minutes before adding it to the recipe.

• 1 cup of almonds produces 1 cup of almond flour.

• Almond flour can and can not be substituted with other nut flours. I find that almond “meal” can more easily be substituted but not almond “flour”. The texture is quite a bit different when using other nut flours and it is best to weigh the flour rather then measure the flour.

See the chart on page 8 for a conversion chart.

• Coconut flour can not be substituted in a 1:1 ratio for almond flour. You can however add in a little to help absorb liquids if your batter seems to be to thin.

• Almond flour baked goods freeze really well. You can freeze the dough/batter before it is cooked or you can freeze the finished product.

Cooking with nut butters create a really moist final product. I absolutely love using nut butters in bread and pasta recipes.

Sometimes when cooking with almond flour, the final product can be grainy and soggy. Nut butters are finely ground. The oils in the nuts are released when grinding the nuts into butter. This creates a super smooth and non grainy final product.

Nut butters also help with holding together a dough or batter and less eggs can be used when cooking with nut butters. Often a recipe can become to eggy and it is nice to have an option that will allow you to omit an egg or two.

When using nut butters, always use fresh nut butters that have the natural oils at the top of the butters. If they are not in the

refrigeration section, they are most likely not fresh. Popular so-called “on the shelf” peanut butter brands are not to be used. Read the labels. There should be only 2-3 ingredients: nuts, salt and sometimes a healthy oil (such as palm or sunflower oil). Resist buying roasted nut butters. The oils in the nuts most likely are damaged in the roasting process. Raw unprocessed nuts are best.

Consider making your own nut butters. Nut butters can be very expensive and you can save a lot of money by making your own. It will take less then 10 minutes to make and it taste a whole lot better too!

Cooking With Nut Butters

Here are a few tips to remember when using nut butters:

• Nut butters have a lot of fat already in them. Usually no additional fat is needed.

• Nut butters are nutrient dense and have a lot of calories per serving. Pay close attention to the nutritional information provided in this cookbook when eating recipes that use nut butter. I often eat half the amount of a traditional recipe and feel just as full.

• If a vegetable or fruit is used that has a high water content (apples and zucchinis are good examples) it is important to squeeze out the excess water in the fruit or vegetables. If you miss this step, your final product will be super wet and soggy.

• I don’t like to use baking powders when cooking with nut butters. I find it best to use baking soda mixed with apple cider vinegar. When you add the vinegar on top of the baking soda, it will create a fizz like reaction that can be folded into the batter. This will help the product rise like a traditional recipe.

• Nut butter recipes burn quickly. Cook on a lower temperature and for a longer period of time.

• There is no substituting 1:1 ratio to all purpose and other grain flours. Nut butters are in a separate category. Practice using nut butters and you will learn how it behaves and will quickly get a feel for it.

• Look for a similar texture of the original recipe. If you are making pancakes for instance, you should have the same consistency of a traditional pancake batter. If it is too thin, add a bit more nut butter. If it is too thick, then add a little more liquid.

• Be sure to cook the recipe all the way through. The toothpick method of putting it in to see if it comes out clean will not work with nut butters. The fat content is too high that it will not allow anything to attach to the toothpick.

• Eggs are needed to help bind the recipe and aid with rising.

• If the nut butter does not have salt added to it, consider adding additional salt to the recipe. Salt really helps enhance the flavor of the nut butter.

• Consider making your own nut butter. It is super easy and you can save a lot of money by making your own. See recipes on page 25 and 26 to learn how.

• 1 pound of nuts produces 2 cups of nut butter.

• It is best to allow the recipes that use nut butters to completely cool before slicing into them. An exception to this rule is the homemade pasta recipes in this cookbook.

• All nut butters should be stored in the refrigerator. When freshly made, the oils are fragile and can quickly become rancid if not stored in the refrigerator. I do not recommend freezing nut butters.

Coconut flour is a gluten-free and grain-free flour that is rich in dietary fiber, which helps support your digestion, heart health, immune system, and weight. 

Coconut flour is dried, ground up coconut meat that has had most of the oils stripped from it. It is great for baking, and making such dishes as chocolate chip cookies, coconut pumpkin bread, banana nut pancakes, pizza and many more recipes!

Coconut flour can be used to substitute out traditional grain based flours.  This flour is high in fiber and is a good source of protein.  It is low in carbohydrates and is very filling (probably because of the higher fiber content).  It is naturally sweet so you don’t need as much sweeteners when baking with this flour.  

It is important to see how your body handles coconut flour. It is very high in fiber and some people have a hard time digesting it. I find I can eat coconut flour in small doses without any issues. Listen to your bodies language when eating coconut flour. This is true with any flour, everyone will respond differently, so pay close attention to your bodies language.

Coconut flour is very tricky to cook with. It is very absorbent and it is important to allow the batter to sit for 5 minutes to allow the liquids to absorb.

It will take practice to learn how to use coconut flour, there is no easy way around it. But once you practice enough, you will quickly get the hang of it and will enjoy baking with coconut flour.

Cooking With Coconut Flour

Here are a few tips to remember when using coconut flour.

• Weighing coconut flour will create the most consistent results. See the conversion chart on page 8.

• When using a recipe, different coconut flours have different consistencies and can alter the recipe significantly. It is important to look at the consistency of what you are baking.  

• It is important to compare what a traditional dough or batter looks like.  If the dough is very soft and not stiff, then you probably need to add another tbsp of coconut flour.  If it is stiff and firm you might need to add some more liquid.

• A little coconut flour goes a long way.  For every cup of all purpose flour (grain flour), you only need 1/4-1/3 cup of coconut flour.

• For every ounce (1/4 cup) of coconut flour, you typically need one egg and sometimes you might need more.  Coconut flour does not have gluten in it and eggs are needed to keep the product together.  Eggs also help the product rise.

• Coconut flour is very dense.  It absorbs a lot of liquids.  So for each portion of coconut flour you use, you will need to add equal amounts of

liquid (water, coconut oil/butter, coconut milk, raw milk etc).  So if you use 1/4 cup coconut flour, you will need to add 1/4 cup of liquids or a combination of liquids.  

• Once you add the coconut flour to the liquids, allow it to sit for several minutes to see how it absorbs.  If you need more liquids to get the desired consistency, then add more at this time.

• Practice and patients is necessary when using coconut flour.  Use a trusted recipe source when baking with coconut flour.  Once you get some practice with using this flour, you will find that it is quite easy to use and well worth the efforts.

• Store coconut flour at room temperature. It is very absorbent and if you put it in the freezer or refrigerator it will become even more absorbent. Store tightly in an air tight container in a cool dark place.

• Consider making your own coconut flour. See my video on page 30 to learn how.

• Do not attempt to make coconut flour in a grain mill.

Quinoa flour is one of my favorite flours to work with. It resembles a flour that has the same properties of a whole wheat flour.

The problem with quinoa flour is that it has a bitter, grassy taste that carries through to the finished product. But there is a way to get rid of that earthy taste. When baking with quinoa flour it is imperative to take a few extra steps to create an outstanding final product.

Quinoa flour needs to be toasted. This step can not be skipped! It makes all the difference in the final product and is well worth the efforts.

Quinoa flour is packed with protein and can be substituted 1:1 ratio for whole wheat flour.

I like to grind my own quinoa flour. It is fresh and is more nutritious for you when freshly ground. If you are planning on making your own, a grain mill is needed. I have tried grinding it up in a coffee grinder or food processor, but I couldn’t get the flour fine enough.

Again, quinoa flour has to be toasted! I can not stress this enough. If you do not toast the flour, you most likely will not enjoy the final product which could be bitter and grassy tasting.

Be sure to check out the recipe on Whole Lifestyle Nutrition which shows you how easy it is to toast your own quinoa flour.

Cooking With Quinoa Flour

Here are a few tips to remember when using quinoa flour:

• Quinoa is a seed, not a grain. It is often compared to grains because of its grain like properties.

• Quinoa flour needs to be toasted. Toasting the flour will eliminate the grassy, bitter and almost earthy flavor.

• Toasted quinoa flour becomes slightly sweet with a touch of sourness, a perfect combination.

• Toasted quinoa flour will become finer in texture the longer it toasts. You can tell when the flour is done when the grind of the flour becomes very fine.

• When toasting quinoa flour the smell in the house will start out bitter. As it toasts, it will clearly smell sweeter as it completes its toasting cycle.

• You can make your own quinoa flour by using a grain mill. Unfortunately it is hard to get a fine consistency with a coffee grinder or food processor.

• Quinoa flour can be substituted 1:1 ratio for whole wheat flour.

• Quinoa flour can not be substituted 1:1 ratio for all purpose flour. You can replace the all purpose flour by

half in any given recipe. So if a recipe calls for 1 cup of all purpose flour you can replace it with a 1/2 cup of toasted quinoa flour and 1/2 cup all purpose flour.

• Even toasted quinoa flour has a distinct taste. When getting use to this taste, I recommend using strong flavors such as cocoa powder, cinnamon, cloves, and nutmeg to help flavor the quinoa flour. Once you develop a taste for toasted quinoa flour you can use less of these strong spices and embrace its natural flavors.

• Freshly ground flours are best stored in the freezer so that the flour keeps its nutritional content and so that the fats in the grains/seeds do not go rancid. Quinoa flour will store for 6 months in the freezer.

• Quinoa flour can easily be used with yeasts and is great for baking breads and baked products.

Tapioca flour, also known as tapioca starch, is a flour made from the cassava root.

It is a very light flour and is used often to thicken sauces, pies, and soups. It is also used to lighten up more dense flours (such as coconut or whole wheat flours).

Tapioca flour is also used to help bind gluten free recipes and it can dramatically improve the texture of baked goods.

It can become gummy or chewy if to much is used and I find that it is best to blend the flour with another light flour such as arrowroot flour.

Many people are put off by a somewhat bitter and metallic taste. This is not a normal property and if it taste like this, then the tapioca flour has gone bad.

Arrowroot flour or starch is the root of an arrowroot plant, maranta arundinacea.

It is also a light flour and can be used to thicken soups, sauces and jams.

It is best not to use dairy products when using arrowroot products, a slimy texture can develop.

Arrowroot flour is also very heat sensitive. Once the item has thickened, it is very important to pull it off the heat source or it can become thin again, and you won’t be able to thicken it again.

Arrowroot flour is great for baking especially when combined with tapioca flour. I have several recipe throughout this cookbook that combines the two flours.

Tapioca & Arrowroot Flour/Starch

Here are a few tips to remember when using arrowroot and tapioca starch/flours:

• Tapioca and arrowroot flours are both gluten free and grain free flours.

• Tapioca and arrowroot flour are considered light flours. They are not dense like coconut or whole wheat flour. Both can be used to lighten up heavier flours. A lighter flour blend will create a fluffier baked product.

• Neither of these flours can be substituted for grain based flours 1:1 ratio. These two flours help in aiding other flours to perform better.

• Tapioca and arrowroot flour can also be named tapioca or arrowroot starch.

• When baking with tapioca and arrowroot flour, it is best to use a mixture of the two.

• Arrowroot flour can be found in the spice isle of a grocery store but you pay a considerably higher price. You can buy organic arrowroot flour by the pound for a very reasonable price online.

• Arrowroot flour should not be used with cream or milk based products. It will become slimy and less desirable. It is fine to use with coconut milk products however.

• When using both of these flours as thickeners be sure to thin the flour out with equal parts water. Then pour in and allow to thicken.

• Arrowroot flour should not be added to boiling items, only barely simmering items. Once thickened, remove immediately or it will thin out.

• Tapioca starch can easily go bad. If it has a metallic or bitter taste, throw it out and buy some new flour.

• If to much tapioca starch is used it can become gummy in texture.

• Tapioca starch is great for making homemade pastas.

• Both flours are very neutral in taste and will not flavor sauces or baked goods.

• Both of these flours help with binding gluten free baking.

• Tapioca and arrowroot starch can replace cornstarch, and potato starch at a 1:1 ratio.

• When using tapioca starch alone in baking, it can create a tough final product. Again, it is best to blend with another “light” flour such as arrowroot, cornstarch and/or potato starch (note: potato starch is NOT the same as potato flour).

• Potato starch is also a great gluten free and grain free flour worth mentioning. For most recipes, potato starch can be substituted 1:1 ratio for tapioca and arrowroot flour.

• Tapioca and arrowroot starch/flour should both be kept in an airtight container in a cool dry place such as a pantry. Refrigeration or freezing is not recommended.

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Practice, Practice, Practice! You are now geared with a practical guide to using gluten free and grain free flours.

Although there are many more alternative flours we could explore together, I’m going to keep things simple so that I don’t overwhelm you as you get started.

Think of this as a starting point to becoming an amazing gluten free & grain free baker. With these exceptional tips, you have the tools you need to start your baking journey.

Now it’s time to practice, practice, practice! See which flavors and flours appeal to you and your family, and start using them regularly in recipes you’ve been dying to try.

My hope is that you’ll see how easy it is to bake with gluten free and grain free flours and that you’ll begin to create delicious recipes that everyone will enjoy.

I invite you to visit my website, Whole Lifestyle Nutrition, where I have close to 400 recipes that are mostly gluten and grain free. My recipes have been tested, and then tested again, so that they will work for everyone…beginners included!

Happy Baking My Friend,