As the Plant-Powered Dietitian, I often write and speak about the benefits of vegetarian-style, plant-based eating patterns;  yet, one thing my readers and audience members often appreciate is learning that a plant-based diet is simply one that emphasizes whole plant foods. That is, a plant-powered diet leaves room for a spectrum of dietary preferences and observances, ranging from vegans (those who do not eat any animal foods) to lacto-ovo vegetarians (those who allow for dairy and eggs in their diet) to pescetarian (those who allow for fish) to flexitarians (those who eat small amounts of animal foods).

That’s why I’m such a supporter of the Meatless Monday Campaign—a non-profit initiative developed in association with the John Hopkins’ Bloomberg School of Public Health. It has a simple message: By cutting out meat once per week, you can improve your health and reduce your carbon footprint. By simply substituting animal products in favor of more whole plant foods, you naturally reduce the amount of saturated fat and cholesterol you eat, while gaining more health-promoting nutrients such as fiber, vitamins, minerals, and phytonutrients. Who can really argue with that? Countless organizations, restaurants, schools, hospitals, and even the entire city of Los Angeles have embraced Meatless Monday to celebrate this simple concept.

The Meatless Monday message helps people ease into the concept of decreasing overall animal intake by selecting just one day per week to go meatless. The initiative provides information and recipes to help people start each week with healthy, eco-friendly, meat-free alternatives.

And I say “eco-friendly” because eating less meat can put a serious dent in your carbon footprint – the total greenhouse gas emissions produced from your activities. According to the Environmental Working Group, here’s how eating less meat can impact Mother Earth:

• If you eat one less burger per week…It’s like driving 320 miles less.
• If your four-person family skips meat and cheese one day a week…It’s like taking your car off the road for five weeks.
• If your four-person family takes steak off the menu one day a week…It’s like taking your car off the road for almost three months.
• If everyone in the United States ate no meat or cheese for just one day a week…It would be like driving 91 billion miles less, or taking 7.6 million cars off the road.

So, go ahead! Jump on board the Meatless Monday bandwagon, and try one of my simple tips to get you started.

1. Invest in a good vegetarian cookbook. A cookbook can give home cooks valuable ideas for how to put together simple, delicious meals. Don’t be afraid to experiment!
2. Keep it simple. There’s a common misconception that preparing vegetarian meals is laborious and complicated – but tons of meatless recipes are incredibly simple to prepare. Think: black bean burritos or spaghetti with tomato sauce.
3. Convert your family favorites. Trim the meat and load up on the veggies in your favorite dishes. My family’s favorite lasagna originally called for ground meat – but now I load it with summer squash, broccoli, and bell peppers.
4. Try ethnic flair. Some cultures know how do vegetarian meals right! Steal ideas from your favorite Thai, Indian, or Mexican restaurants and try to reproduce them at home.
5. Rely on more one-dish meals. Try chili, stews, casseroles, stir-fries, and pasta dishes with whole grains, legumes, tofu, and legumes.

Southwestern Black Bean, Quinoa, and Mango Salad

By Sharon Palmer, RD, The Plant-Powered Dietitian

The jewel-like black beans shine in this crunchy, zesty salad. Serve it with corn tortillas and vegetable soup for an easy, refreshing meal.

Makes 6 servings (about 1 cup each)

Ingredients:
1 – 15 oz can Black Beans, no salt added, rinsed, drained
1 cup cooked Quinoa (according to package directions)
1 cup frozen Corn
1 small Red Bell Pepper, chopped
1 cup chopped fresh Mango
¼ cup chopped Red Onion
½ cup fresh Cilantro, chopped (or 2 tsp dried if not available)
1 small fresh Jalepeno Pepper, seeded, finely diced
1 Lemon, juiced
1-1/2 Tbsp Extra Virgin Olive Oil
2 cloves Garlic, minced
½ tsp Cumin
½ tsp Chili Powder
¼ tsp Turmeric

Instructions:

1. Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeno together in a mixing bowl.
2. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together. Toss into salad mixture and chill until serving time.

Nutrition Information Per Serving (1 cup)
Calories: 201
Fat: 5 g
Sat Fat: 1 g
Sodium: 9 mg
Carbohydrate: 36 g
Fiber: 8 g
Protein: 8 g

Recipe from The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer, 2012. Reprinted by permission of the publisher, The Experiment. Available June 2012.

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today’s Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

It’s hard to miss the probiotic trend in the food industry these days. Probiotics are good bacteria that aid in the balance of our digestive tract. These microorganisms aid in digestion and support our immune system. They can help prevent intestinal upset and aid in the treatment of certain infections. In fact, if you’ve recently taken antibiotics, you’ve likely wiped out your good bacteria. Probiotics will help replenish your bacteria stash and get you back to your old self.

These good bacteria are found in many packaged foods (everything from chocolate to protein bars to ice cream), but are naturally occurring in yogurt, kefir, kombucha, sauerkraut, miso, kimche, and tempeh, to name a few. Notice that each of these foods is a fermented product. Fermentation is the result of active bacteria growth. To cause fermentation, bacteria is introduced to the food. This bacteria converts the foods sugars to acid, gas or alcohol. When ingesting these fermented foods, you add a live organism (more like millions of live organisms) into your digestive system. These organisms work to breakdown foods in your body and out-compete the bad bacteria that make us sick.

Probiotics are awesome, but they can’t work alone. That takes us to prebiotics. Prebiotics are the food that probiotics need in order to survive and get busy in your body. It makes sense, in order to out-compete the bad bacteria and thrive, these good bacteria need some fuel. Just like you combine sugar and water with yeast to activate it in order for your dough to rise, you need some kind of sugar to get these probiotics charging.

Not all sugars are created equal, however, so don’t grab a doughnut and think you’re helping out your kombucha with some fuel. The best prebiotics are whole grains, legumes and fruit, but other foods high in fiber are also good prebiotics. Fiber is key because it is the “waste” from your food that sticks around in your digestive system. This waste product is exactly what the bacteria need to thrive. Any food without fiber won’t offer up much of use to the good fauna in your system.

Here are some great ways to combine prebiotics and probiotics for a healthy, happy digestive system.

• Muesli and Yogurt- the ultimate in a healthy breakfast or snack. Pick yogurt that lists either Lactobacillus or Bifidobacterium in the ingredient list as a live culture. Choose a plain or vanilla flavor that is low in sugar for the most nutritious choice. Muesli is unsweetened, but contains dried fruit that will add a nice sweetness to your meal. The whole grains provide the prebiotic fiber and the nuts and seeds will give you an extra omega-3 bonus.
• Brown Rice and Tempeh- combine a whole grain brown rice with tempeh for a one-two prebiotic/probiotic punch. Add vegetables sauteed in olive oil for a heart-healthy complete meal.
• Whole Grain Crackers with Yogurt Dressing/Dip – Replace sour cream in your favorite dressing or dip with a probiotic-packed yogurt and pair with whole grain crackers, bread or even drizzle over a whole grain salad. Try this Creamy Avocado Yogurt Dressing from Mother Thyme and these Savory Hemp Crackers for a wonderful omega-3 rich snack.

Get your digital cameras ready, we want to see your pictures! We are running a contest on Pinterest and Instagram to see your best pictures of our new Gluten Free Muesli. Two sites, two categories = 4 entries! We want to see you enjoying our new Gluten Free Muesli and what you’re doing with it. We have some fabulous prizes for six winners. So grab your camera and grab a bag of our Gluten Free Muesli and get creative.

Our new gluten free muesli is some of the best muesli we’ve ever tasted- gluten free or otherwise. It’s quickly become a favorite of our employees and we’re confident that you’ll enjoy it too. Don’t know where to find our new muesli? Check our store finder for stores in your area that carry our products. If you can’t find it locally, you can buy it on our website and from other online retailers, such as Amazon or Vitacost.

Contest Details:

Categories:

• Snap a photo of yourself (or your kid or your dog) enjoying our Gluten Free Muesli (package must be in the picture). See Bob below for an example.

• Snap a photo of something you made using our Gluten Free Muesli (package must be in the picture). This can be a simple bowl of cereal or the most elaborate batch of muesli coated whatzits ever! See our Muesli Bread below for an example.

How to Enter:

• To enter, access Instagram through their mobile app and follow these steps (get app here):a) Take a photo showcasing a picture in one of the two categories listed above.b) Upload the image(s) to Instagram.c) Hashtag the image(s) with #gfmuesli.d) Make sure that your account is set to ‘public’.

• To enter, access Pinterest through their mobile app or website and follow these steps:

  a) Take a photo showcasing a picture in one of the two categories listed above.

  b) Pin the image(s) at Pinterest on whichever board best suits your photo (it does not matter which board, as long as you use the hashtag).

  c) Hashtag the image(s) with #gfmuesli.

  d) Remember that your boards must be set to ‘public’.

Prizes:

• Bob’s Red Mill will pick the three photos from each category at random from all who enter. There will be a total of six winners.
• Prize pack includes:
  • A case of our Gluten Free Muesli
  • A beautiful Le Creuset Cereal Bowl
  • $50 Bob’s Red Mill Gift Card

  

Contest Dates:

• Contest runs from April 1, 2013 at 12:01 am (PST) to April 30, 2013 at 11:59 pm (PST).

Contest Rules & Regulations:

By registering for this contest, entrant agrees to be bound by and comply with the following rules:

1. The Contest is open to US and Canadian residents only, aged 13 years and older (“Eligible Entrant”).

2. The Contest starts at 12:01 am PST on April 1, 2013 and ends April 30 at 11:59pm PST.

3. The judging process will take place immediately following the end of the contest. Six winners will be chosen at random from all who enter.

5. Your Instagram and Pinterest profile settings must be PUBLIC and the eligible photos must be tagged #gfmuesli.

6. Inappropriate, obscene, threatening, dangerous, or abusive content is not permitted, and those entries will be disqualified. No spam or unlawful content is permitted. All content must comply with Instagram terms of use.

7. The contest is free of charge, and the entrant may submit up to four total entries.

8. If you are awarded a prize and are unable to claim your prize, there is no in place compensation. The giveaways are non-transferable and cannot be redeemed for cash.

9.  The winners will be notified via Instagram, Facebook, Twitter, Pinterest and on our website on or by May 3, 2013. If the winner does not respond to the notification within ten (10) business days, another winner will be chosen. Failure to respond within ten (10) business days shall mean that the winner forfeits the prize.

11. The entrant agrees to all Bob’s Red Mill general website terms and conditions listed here.

12. The entrant agrees to all Instagram terms and conditions listed here and Pinterest terms and conditions listed here.

14. Neither Bob’s Red Mill nor its officers, directors, employees, agents, successors, or assigns shall be liable for any loss, costs, damage, injury, or any other claims incurred as a result of the entry in the contest or the usage of a prize by any winner.

15. Entrant acknowledges and agrees that Bob’s Red Mill shall have no obligation to post, display, or otherwise make publicly available any Materials submitted by entrant.

16. Each entrant acknowledges and agrees that Materials submitted by the entrant may be made available by Bob’s Red Mill for viewing, rating, reviewing, and commenting by the public.  By submitting Materials to Bob’s Red Mill, entrant waives any privacy expectations that entrant may have with respect to the Materials.

17. Winners may not request substitutions of prize winnings. All winners are solely responsible for any and all taxes and/or fees as well as all additional costs that may be incurred.

18. If the specified prize becomes unavailable for any reason, Bob’s Red Mill in its sole and absolute discretion may substitute a prize of like or equal value.

19. A contest is null and void in any jurisdiction where prohibited by law.

20. Bob’s Red Mill reserves the right in its sole and absolute discretion to terminate any contest at any time without prior notice.

21. Bob’s Red Mill reserves the right in its sole and absolute discretion to alter any contest rules at any time.

22. Winners are selected at random, the odds of winning depend upon the number of entries received and cannot be determined in advance.

23. No purchase or payment of any consideration is necessary to enter the contest.

24. A list of winner(s) will be made available via the contest website.

25. Bob’s Red Mill reserves the right to condition the award of prizes upon the execution by the winner(s) of a publicity release (without compensation to the entrant) to publicize the contest and otherwise, as determined by Bob’s Red Mill, unless prohibited by law.

26. Employees of Bob’s Red Mill and their immediate family members are not eligible for the contest.  Bob’s Red Mill reserves the right to require the winner to execute an affidavit of eligibility as a sworn document and provide other proof of eligibility as a condition of receipt of the prize or award.

27. Registration and participation in the contest constitutes entrant’s consent to Bob’s Red Mill and its agents to use entrant’s name, likeness, photograph, voice, opinions, and / or hometown and state for promotional purposes and any media, worldwide, without payment or consideration.

28. Except where prohibited by law, entrant agrees that: (1) any and all disputes, claims, and causes of action arising out of or connected with this contest or any prize awarded shall be resolved individually, without resort to form of class action, and exclusively in the federal or state circuit court located in Portland, Oregon; (2) any and all claims, judgments, and awards shall be limited to actual out-of-pocket costs incurred, including costs associated with entering into this contest, but in no event including attorneys’ fees, and (3) under no circumstances will entrant be permitted to obtain awards for, and entrant hereby waives all rights to claim, indirect, punitive, incidental and consequential damages and any other damages other than for actual out-of-pocket expenses, and any and all rights to have damages multiplied or otherwise increased.  All issues and questions concerning the construction, validity, interpretation, and enforceability of these contest rules, or the rights and obligations of the entrant and Bob’s Red Mill in connection with the contest shall be governed by and construed in accordance with the laws of the State of Oregon.

Crepes are a delightful delicacy that can be either sweet or savory, as we’ve proven here. Don’t be too intimidated by them, they are far easier than they seem. This recipe was developed by our Label Content Manager, Michelle, who also writes the blog Je Mange la Ville and makes use of both quinoa flour and cooked quinoa grain for a delicious, gluten free crepe. Fill sweet crepes with jam, Nutella, fresh fruit, whipped cream or simply a bit of butter and top with powdered sugar. A savory filling of spinach, mushrooms and feta is suggested below. For even more sweet or savory filling ideas, check out these suggestions from The Kitchn.

Sweet or Savory Quinoa Crepes

Makes 6-7 crepes

• 1/2 cup Quinoa Flour
• 1-1/2 tsp Granulated Sugar (sweet) OR 1/2 tsp salt-free Spice or Herb Blend (savory)
• 1/8 tsp Kosher Salt
• 3/4 cup 2% Milk
• 2 Eggs
• 1.5 Tbsp Butter, melted
• 1/4 cup cooked Quinoa

Combine the flour, sugar or spice blend, salt, milk, eggs and butter in a blender. Mix until smooth and mixture starts to get bubbly. Let batter sit for at least 30 minutes and up to overnight in the refrigerator.

When ready to make crepes, heat a non-stick skillet over medium heat. Add the cooked quinoa to the batter and stir to incorporate. Spray the pan lightly with non-stick spray. After stirring batter again, use a 1/4 cup measure to add batter to pan, swirling gently to spread the crepe batter out. Cook until crepe is has small bubbles on its surface and looks  slightly dry on the top, about 2-3 minutes. Gently flip (you may need to use your fingers as well as a spatula), and cook on the other side about a minute.

Repeat with remaining batter, mixing before making each crepe. Stack crepes between sheets of parchment or paper towels until ready to use.

Note: It is highly probable that the first crepe will not work (they just hardly ever do). Keep going, the second crepe will be fine.

Savory crepes filled with sautéed spinach, mushrooms and feta cheese, rolled up and baked for about 20 minutes at 350°F. Serve with a lemon-garlic aioli or mustard.

Who doesn’t love a good brunch? Easter and Mother’s Day are classic brunch holidays, but you could really put together a brunch any time and people would enjoy it. Easter seems like a wonderful reason to break out of the mold and try something new. We’ve pulled together some of our favorite brunch recipes to inspire you. These are all delicious, fairly easy to prepare and make use of whole grains. Cheers!

Lemon Blueberry Coffee Cake (GF) from the Queen of Quinoa, Alyssa Rimmer

Caramelized Banana & Chia Pancakes

Raspberry Oatmeal Dumplings

Sweet Potato, Kale and Black Bean Breakfast Pizza (GF) from Cara Lyons of Cara’s Cravings

Chocolate Cherry Scones from Diane of Created by Diane

Whole Grain Cornbread Quiche from Julia of The Roasted Root

Vanilla Berry Whole Wheat Couscous Breakfast Pilaf from Faith of An Edible Mosaic

Sesame Ginger Spelt Waffles from Lorna Sass

This is our fourth and final post in our series on the different flours we produce. Week one was wheat flours, week two was low carb flours and week three was gluten free flours.

Beans. Some people love them, some people detest them. We happen to be quite fond of legumes around here and have a variety of different bean flours. Our bean flours are milled from dried whole beans and are high in protein and fiber, adding a boost of nutrition to baked goods. Naturally gluten free, bean flours are often used in gluten free recipes, although some people do not like the flavor that these flours impart. Folks are often surprised by some of these flours and are unsure how to use them.

Black Bean Flour: Milled from high quality black beans, the most obvious uses for our black bean flour is as a base for black bean soup, fillings and dips. It can also be added to breads for protein and flavor, as well as used in veggie burgers and as a healthy addition to crackers. Add a 1/4 cup in place of white flour to boost the nutritional value of your baking. We recommend sticking to savory recipes, although it would combine well with chocolate and other strong flavors. Browse recipes using black bean flour.

Fava Bean Flour: Our fava bean flour is milled from blanched fava beans. Fava beans have a distinctive flavor and is most often used in combination with garbanzo bean flour for gluten free baking. There are not many recipes for using fava bean on its own, but 1/4 cup can be added in place of white flour in almost any recipes. Again, we’d recommend savory recipes with this flour. Customers have found that toasting the flour will reduce some of the bean flavor. Find directions for toasting flour here.

Garbanzo Bean Flour: Garbanzo bean flour, also known as chickpea flour, is a wonderful ingredient for gluten free baking, as well as dishes like falafel, hummus, and socca. Wonderful in crackers, pizza crusts and breads, garbanzo bean flour also works well with strong flavors like chocolate and pumpkin. Use it for up to 25% of the flour in your baking to increase protein and fiber. Browse recipes using garbanzo bean flour.

Garbanzo Fava Bean Flour: This is a popular combination for gluten free baking and can be used for almost anything. We think it would also make a very good bean dip and a wonderful addition to veggie burgers for added protein and stability. Browse recipes using garbanzo fava bean flour.

Green Pea Flour: No one ever seems to know what to do with this flour besides make split pea soup. Yes, you can make split pea soup, but you can also use it to make all sorts of fun recipes- like these Pea, Parmesan and Rosemary Crackers or Green Pea Pancakes (serve with smoked salmon and creme fraiche- try this recipe, but sub green pea flour for the garbanzo bean flour and leave out the vanilla to make savory pancakes). We were fortunate enough to try some savory crepe-like pancakes made with our pea flour and they were wonderful! Add some green pea flour to breads, cookies, cakes and muffins for a nutritional boost and create a baked good with a fun color. Use it to make a dip or use it in place of garbanzo bean flour for falafel-like patties. It’s a fun ingredient that needs some experimentation. If you make something with it, we’d love to hear how it comes out.

Soy Flour: Our soy flour is milled from whole, raw soy beans. This flour is a great source of complete protein, as well as a good source of fiber, calcium, iron, magnesium and phosphorus. You can replace up to 30% of the flour in your recipe with soy flour. Soy flour is naturally gluten free, however we do not produce it in our gluten free facility. Baked goods made with soy flour tend to brown more quickly, so it is best to use a recipe designed for soy flour or to keep a close eye on your baking when using it. Browse recipes using soy flour.

White Bean Flour: A previously underutilized ingredient that is gaining popularity, white bean flour is a wonderful thickener for sauces and gravies, as well as a great base for dips and soups. With a very mild flavor, white bean flour is a great addition to baking and can be used in sweet and savory recipes. Use it as a healthy addition to crackers, breads, pancakes and more! Browse recipes using white bean flour.

Happy National Waffle Day! If you missed celebrating this morning, why not whip up a batch of these easy multi grain waffles for dinner? Serve them with fresh fruit and yogurt for a delicious, simple meal or get creative with some of these fun sweet or savory topping ideas:

• Peanut Butter and Jelly
• Whipped Cream and Strawberries (or Peaches)
• Bacon and Eggs
• Eggs, Avocado, Salsa and Sour Cream
• Almond Butter and Bananas
• Pears and Brie

Multi Grain Waffles

Contributed by: Gary Duell

•     1 cup 1/2 Yogurt, nonfat
•     1/2 tsp Baking Soda
•     1/2 tsp Sea Salt
•     1/4 cup Flaxseed Meal
•     1/4 cup Whole Wheat Flour
•     1/2 cup Corn Flour
•     1/4 cup Vegetable Oil
•     1 tsp Vanilla Extract
•     1 large Egg
•     1 tsp Baking Powder

Directions

In a small bowl, combine the dry ingredients. In a medium bowl, mix together wet ingredients. Using a whisk, slowly blend the dry ingredients into the liquid until mixed well and completely.

Preheat your waffle iron to medium high setting. Pour mixture into waffle iron, making sure to spread close to the sides. Cook the waffle until it almost stops steaming, or until waffle iron signals the waffle is done. Makes 4 waffles.

Even though it’s technically Spring, the weather sure hasn’t been cooperating in most of the country and a hearty, flavorful Winter soup sounds like just the thing to warm you up on a chilly evening. Pair this with crusty bread for a meal that’s sure to leave you warm and cozy. This recipe was developed by our Label Content Manager, Michelle (who also writes the beautiful blog Je Mange la Ville).

Spelt Winter Minestrone

(makes about 6 servings)

• ¾ cup Spelt Berries, soaked overnight
• 1 strip Bacon, diced (can be omitted for a vegetarian version, replace with 1 tbsp Olive Oil)
• 3 cloves Garlic, minced
• 1 White Onion, finely chopped
• 2 Carrots, washed and chopped
• 1-1/2 cups peeled and cubed (about ½-inch) Butternut or Acorn Squash
• 1 tsp dried Oregano
• ½ tsp dried Thyme
• 1 Bay Leaf
• 1 (28 oz) can San Marzano Peeled Tomatoes
• 1 (15 oz) can Red Kidney Beans, drained and rinsed
• 5 cups homemade or low-sodium vegetable broth
• 1 bunch Tuscan Kale, stalks removed, leaves chopped
• Garnishes: chopped fresh basil, olive oil, shaved Parmesan cheese

Add bacon to a large soup pot and cook over medium heat until crispy. Remove and set aside. Keep pot with bacon fat on the heat and add the garlic, onion, carrots, squash, oregano, thyme and bay leaf. Cook, stirring occasionally, for about 10 minutes over medium-low heat.

Add the tomatoes (squish them up with your hands first) and tomato liquid from the can, kidney beans, drained soaked spelt and vegetable broth. Cover and simmer for about 30 minutes.

After that, add the kale and reserved bacon. Cook for 10 more minutes, uncovered. If the soup is too thick, thin it with a little more broth or water. Season with salt and pepper to taste.

Garnish with basil leaves, drizzled olive oil and shaved Parmesan cheese.

Note: for a summer version, replace butternut squash with zucchini and the kale with trimmed green beans and/or baby spinach and add in the last 15 minutes of cooking time.

Happy St Patrick’s Day!

These scones are an easy, versatile recipe using our Irish Soda Bread Mix. Use berries as suggested, or mix it up with your favorite add-ins. To celebrate in true Irish style, some currants or raisins might be appropriate. Serve these with a pat of butter and some Irish breakfast tea (or a Guinness, we won’t tell).

Irish Soda Berry Scones

•     24 oz (4-1/4 cup) Irish Soda Bread Mix
•     1 cup Water
•     1/2 cup Oil
•     1 cup Berries

Directions

Preheat oven to 425°F. In a large bowl, combine mix with water and oil. Stir just until barley combined and then stir in the berries, careful not to over mix. Divide mixture in half. Pat each half into a flattened circle and place on a greased baking sheet about 1-inch apart.  Cut each circle into 6 wedges.  Bake for 15 minutes.  Makes 12 scones.

This is our second post in our series on the different flours we produce. Last week, we covered wheat flour, read all about it here.

When you think of Bob’s Red Mill, the words “low carbohydrate” do not often spring to mind. If you took a look at our product line, you might think all we make are carbohydrates, but as anyone who follows a low carb or paleo diet will tell you, we have quite a few low carb options.

Whether you follow a restricted carb diet for health reasons or simply want to lose a few pounds, these flours are essential for  keeping your sanity and enjoying some of the foods you miss the most on a low carb diet. Here are our most popular low carb flours and some ideas for what to do with them.

Almond Meal/Flour: Almonds are notoriously healthy nuts providing a good amount of manganese and vitamin E , as well as a healthy serving of monounsaturated fats in each 1/4 cup serving. Not only do almonds have a healthy boost of protein, they are also very low in carbohydrates and naturally gluten free. Replacing 25% of the flour in your baking with almond meal will add wonderful texture and flavor while reducing the total carbohydrates.  Although it has a lightly sweet flavor, almond meal can also be used in savory applications. Use almond meal in place of bread crumbs in meatballs, or as a coating for chicken and fish. Browse recipes for almond meal here.

Coconut Flour: Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. The light coconut flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. It makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal. Because of its high fiber content, baking with coconut flour is a unique experience. Coconut flour requires an equal ratio of liquid to flour for best results. Coconut flour can replace up to 20% of the flour in a recipe, but you will need to add an equal amount of liquid to compensate.  We recommend following a recipe designed for coconut flour when getting started. Luckily, we have many recipes to experiment with in our recipe section. Coconut flour is unsweetened and does not contain sulfites.

Hazelnut Meal/Flour: Bob’s Red Mill Hazelnut Meal is ground from whole Oregon hazelnuts, or filberts. Hazelnuts are often overlooked for their nutritional value, but these healthy nuts provide a good amount of vitamin E and a healthy serving of monounsaturated fats in each 1/4 cup serving. You can replace up to 30% of the flour in your baking with hazelnut meal to add wonderful texture and flavor.  Hazelnut meal will bring a rich, buttery flavor to your baking while adding an enticing aroma that can only come from high quality hazelnuts. Hazelnut meal can be used in savory applications, as well. Use hazelnut meal in place of bread crumbs in meatballs, or as a coating for chicken and fish.  Our hazelnut meal is not blanched. Find recipes for using hazelnut meal.

Soy Flour: Our soy flour is milled from whole, raw soy beans. This flour is a great source of complete protein, as well as a good source of fiber, calcium, iron, magnesium and phosphorus. You can replace up to 30% of the flour in your recipe with soy flour. Soy flour is naturally gluten free, however we do not produce it in our gluten free facility. Baked goods made with soy flour tend to brown more quickly, so it is best to use a recipe designed for soy flour or to keep a close eye on your baking when using it. Find recipes for using soy flour here.

Giveaway

We’d like to give one lucky reader a set of our low carb flours- almond meal, coconut flour, hazelnut meal and soy flour To enter, simply follow the directions in the app below. We’ll pick a winner at random from all who enter by 12:01 am on 03/20/13.
a Rafflecopter giveaway