Flour Substitutions

We all know to stay away from white flour, but what can you use as a substitution?

Below are some suggestions:


Substitutions for one cup of white flour

1- 3/8 cups barley flour
1 cup corn flour
7/8 cup corn meal
3/8 cup potato flour
7/8 cup whole brown rice flour
1 cup rye meal
1-1/2 cups ground rolled oats
3/4 cup whole wheat flour

Tofu Scramble

Tofu Scramble

2 Tbsp (30mL) oil

1 box firm tofu, drained
2 tsp nutritional yeast
1/2 tsp minced garlic
1 Tbsp low-sodium soy sauce
1 cup button mushrooms chopped
1/4 yellow onion, finely chopped
1 tomato, seeded and chopped
1 brocoli stalk, peeled and finely chopped

Heat oil in a skillet. Add veggies and garlic. Cook until they are tender but crisp. Add tofu, breaking it up into chunks. Add soy sauce and nutritional yeast. Stir until seasonings are incorporated with the veggies. Cook over medium heat until the tofu is hot.

Makes 4 servings.

Soy Milk Made from Soy Flour

Soymilk Made From Soy Flour

1 cup full fat soy flour
6 cups water

Bring the water to a boil. Slowly pour the soy flour into the water, stirring contstantly with a whisk to prevent lumps. Reduce heat and simmer for 20 minutes, stirring occasionally. Line a colander with cheesecloth or nylon mesh and place the colander in a large blow or pot. Strain the soy flour mixture through the lined colander. Refrigerate the milk immediately. Homemade soymilk can be flavored with sweetener, vanilla, or other flavoring as desired.