What Is Cauliflower Flour?
Cauliflower flour is flour made from, drumroll please, cauliflower, and it has many uses in baking! It is gluten-free, vegan, paleo, dairy-free, egg-free, soy-free, nut-free, refined sugar-free, GMO-free, low-carb, high protein, and high fiber.
It’s the perfect substitute for wheat or other flour when you want to make something that tastes like your favorite baked good, but without all the carbs.
Cauliflower Almond Flour
There are two variations of this flour, one being the original, and the other the Paleo. The Paleo version contains almond flour within it.
Almond flour is simply ground almonds, which are one of the most nutritious foods on earth. They’re packed with healthy fats, vitamins, minerals, phytonutrients, antioxidants, and more.
You can use almond flour in place of any flour, including coconut flour, oat flour, or even brown rice flour. Combining this flour to make cauliflower flour makes it even more yummy and nutritious!
Ingredients
As mentioned above, there are two versions of this flour, the original and the Paleo. While they both have cauliflower as their main ingredient, there are a few variations between the two.
The original cauliflower flour contains cauliflower along with quinoa flour, rice flour, and cane sugar. The Paleo version has tapioca, arrowroot, and almond flour.
How Is Cauliflower Flour Made?
This versatile flour is made by grinding up whole heads of cauliflower into a fine powder. You’ll get about 1 cup of flour per head of cauliflower.
To make this at home, just chop up a large head of cauliflower, then pulse it in a food processor until it becomes a fine powder.
If you don’t own a food processor, you can also grate the cauliflower using a cheese grater. Just remember to wash your hands after handling raw cauliflower.
Once it has been made into a powder, depending on which version you are making, mix in the other flours.
Nutrition
As you’ve probably already guessed, cauliflower flour is seen as healthier than regular flour. Below is a breakdown of how many calories and carbs you expect to find in this flour.
Carbs In Cauliflower Flour
There’s a pretty big difference in the number of carbs you’ll be consuming when it comes to this flour compared with regular flour.
With regular flour, you can expect to find around 95 grams of carbs per cup, but cauliflower flour only has a mere 60 grams of carbs per cup. This is perfect for those who are making lifestyle choices in order to lose weight.
Calories
Following on from the above point, incorporating this flour into your life can really influence the number of calories you are consuming.
If this is something you would like to reduce, cauliflower flour only has around 320 calories per cup, while original mixes have approximately 455 calories.
While the difference may not seem like much, it does add up the more of it you consume.
Is It Keto?
This is another question we often get asked, so let’s take a look at what the answer is. Cauliflower flour is typically keto-friendly because it has very little carbohydrates.
However, if you are looking to follow a strict ketogenic diet, you should avoid all forms of grain flour.
It’s important to note that some people do well on a ketogenic diet without having to eliminate grains completely. For example, you could eat small amounts of gluten-free bread and pasta, and still stay within the guidelines.
So, if you’re interested in trying out this superstar flour, make sure you check the ingredients list before purchasing.
There are plenty of options available these days, so you shouldn’t have any problems finding one.
Organic Cauliflower Flour
You might wonder whether or not there is a difference between organic and non-organic cauliflower flour. Well, the short answer is yes, there is a huge difference.
When it comes to cauliflower, you want to ensure that you are buying organically grown produce.
The reason for this is simple: when you buy an organic product, you know exactly where it came from, and you know that it was raised without pesticides. This means that it will taste better too!
The best way to ensure you are getting organic cauliflower is by going through a reputable company such as Organic Valley.
They offer a wide range of products, including whole foods, snacks, beverages, and even baby formula. You can easily shop online, or visit their stores in person.
How To Make Homemade Cauliflower Flour
Now that you understand everything about this juggernaut of a flour, you can start cooking with it right away. It’s actually quite easy to make homemade flour, which makes it a great option for anyone who wants to cut back on added sugars.
To begin, simply wash the cauliflower thoroughly, then chop it finely. Next, place it in a food processor along with 2 cups of water and 1/2 teaspoon salt.
Blend until smooth. Once you’ve reached the desired consistency, store it in an airtight container in the fridge.
If you’d prefer to use canned cauliflower instead, just drain off the excess liquid before blending. If you want some extra flavor, you could even add some spices and herbs of your choosing!
What To Make With It
Cauliflower can be used just as you would use regular flour. You can make some sweet treats such as cakes, muffins, brownies, etc., or you can go down the savory route, making pizzas, buns, all sorts.
Baking With Cauliflower Flour
One of the most popular uses for this flour is baking. It works really well for things like pancakes, waffles, cookies, cupcakes, and more. As long as you keep your recipes healthy, you’ll end up with delicious baked goods that are low in carbs.
Recipe Ideas
Here are a few ideas for how to use cauliflower flour:
- Pancakes – These are perfect for breakfast, but they also work nicely for dinner. Simply mix together 3 parts cauliflower flour with 1 part almond milk, and add a pinch of cinnamon and nutmeg. Mix until combined, and cook according to your recipe.
- Waffles – Use the same basic pancake recipe above, but replace the almond milk with coconut milk. If you don’t have coconut milk, you could try using heavy cream instead.
- Muffins – Try adding a little bit of vanilla extract to your batter, and top them with chocolate chips.
- Cupcakes – Bake cupcakes in silicone molds. Fill each mold half full of batter, then bake for 20 minutes. When done, let cool completely, then frost with buttercream icing.
- Brownies – Follow the same basic pancake method above, but replace the almonds with walnuts. For extra flavor, sprinkle some cocoa powder into the batter.
More Recipes Using Cauliflower Flour
You can find many other ways to use cauliflower flour, so check out these other recipes below:
- Homemade Pizza Crusts – Instead of using wheat flour, try using cauliflower flour instead. This will give your pizza crust a nice texture without adding too much sugar.
- Homemade Chocolate Chip Cookies – There’s no need to use refined white sugar when you’re making cookies!
Just blend together 4 parts cauliflower flour with one part unsweetened applesauce, and add a tablespoon of honey and a dash of cinnamon. Roll dough balls, and bake for 10-15 minutes.
- Chocolate Brownie Bites – If you want to enjoy something sweet after dinner, try this recipe for gluten-free brownie bites. They’re made with cauliflower flour, and they taste amazing.
Can You Thicken Sauce With Cauliflower Flour?
Yes, you absolutely can thicken sauces with cauliflower flour. All you need to do is combine cauliflower flour with enough water to create a paste. Then, whisk it into the sauce. The result should be thick and creamy, just like gravy.
This technique has been used by chefs around the world since ancient times, and it’s still being used today. So if you’ve ever wondered whether you could make gravy from scratch, here’s your answer.
How Do I Store Cauliflower Flour?
It’s best stored in an airtight container in a dark place at room temperature. However, if you live somewhere where the temperature is relatively warm, you may want to store it in the refrigerator.
Final Thoughts
To conclude, this flour is a great alternative to traditional flours because it contains fewer carbohydrates than regular flour.
In addition, it tastes great, and it makes cooking easier. It’s even possible that cauliflower flour might help improve your health, as well.
That said, there are a few things you’ll want to keep in mind before starting to use it. First, it does contain a fair amount of protein, which means that it can cause digestive issues for people who aren’t used to eating high amounts of protein.
Second, it doesn’t contain any fiber, so it won’t absorb moisture very well. Finally, it can get expensive, especially if you buy it in bulk.
That said, if you’re looking for a healthy replacement for wheat flour, or you just want to learn more about how food works, this flour is definitely worth checking out.
