One of the most known gluten free flour is the almond flour. It is obtained by whitening the almond by removing its skin then grounding it to obtain the fine finished product. Almond flour has lower carbs compared to the usual wheat flour and it is rich in nutrients and healthy fat. Due to the difference in fat, almond flour has higher calories than wheat flour. The main nutrients include vitamin E, manganese, magnesium, fiber, calcium and protein. Researchers have found that almond flour helps to reduce LDL cholesterol and lower blood pressure.
In most recipes, you can substitute wheat flour by almond flour at a 1:1 ratio. There are a lot more factors that would determine the right ratio of almond flour to wheat flour (such as the moisture level of the dough) as it can go up to 1:2 ratio. However, keep in mind that due to the difference in gluten, the baked good using almond flour will be a little flat and dense. Finally, you can also use almond flour as a substitute to breadcrumbs for your baked tenders for example.
The second most common gluten free alternative to wheat flour is coconut flour. Coconut flour is made of coconut meat that has been dried and grinded to obtain a light and powdery flour. As same as the almond flour, coconut flour is rich in nutrients, low in carbs and packed with healthy fat and fiber.
Compared to the other flours, coconut needs more moisture to be able to bind the dough. In general, you can add 2 eggs to the initial recipe for each ¼ cup of coconut flour. Without the right amount of moisture your baked goods can be very dry crumbly.
Coconut flour is rich in nutrients but, it contains an acid called phytic that reduces the amount of nutrients that will be absorbed by the body.