3 Nutrient Rich Flours

 A trip down the flour aisle can sometimes be confusing with all the new assortments and multiple health-promising benefits.

How can one possibly differentiate the requirements for their nutritional regime & baking preferences!

In today's blog we will discuss 3 Nutrient-Dense Flours, their characteristics, and to-die-for nutrient concentrations. These flours can easily be incorporated into the most delicious baking recipes, while providing you with a well-rounded nutrient intake. 


Three Nutrient Dense Flours for Tasty Recipes


#1 - Oat Flour (Gluten-Free)

Taste Profile: With its soft taste, our Oat Flour is an excellent gluten-free alternative that does not alter the taste of most recipes.

Nutritional Benefits: 

Manganese: With only one-fourth cup, our Oat Flour contains up to 47% of your daily recommended intake of Manganese, a trace-mineral required for protein synthesis, fat metabolism, and blood-sugar regulation.

It has also been demonstrated to assist in the formation of healthy cartilage and synovial (lubricating) fluid found at the epicenter of joints.

Manganese assists in the utilization of Vitamin B1 (Thiamine), and Vitamin E. These vitamins play and essential role in healthy nerve function.

Mineral Concentrations: 

  • Vitamin B1 - Thiamine (17% Candian RDA)
  • Copper (13% Canadian DRA)
  • Iron (11% Canadian RDA)
  • Phosphorus (10% Canadian RDA)
  • Magnesium (10% Candian RDA)

DIY All-Purpose-Flour using Oat Flour:

  1. 50% to 85% of oat flour
  2. 15% to 50% of fava bean, yellow pea or chickpea flour
  3. 1 to 15% of hemp or flax flour


 2. Hemp Flour (Gluten-Free)

Taste Profile: Beige to light green, with a slight taste of hazelnut and potential earthy flavor depending on your recipe! 

Baking-Style: Gluten-Free. Hemp flour does not rise on its own and must be mixed with additional flours to achieve a high-rise.

Fiber + Protein Rich: Hemp flour is a fiber-rich nutritional powerhouse, with over 13g of fiber per one fourth cup serving (30g) - that is 46% of your recommended daily intake! 

  • With an additional 10 grams of protein per serving!

Mineral Concentrations: 120% of your Manganese daily recommended intake. 

  • 76% of your Magnesium RDA
  • 36% of Phosphorus RDA
  • 33% of Iron (6mg) RDA
  • 32% of Zinc RDA
  • 23% of your Vitamin E RDA

DIY Hemp All Purpose Flour: 

  1. 50% to 85% of brown rice, oat or millet flour
  2. 15% to 50% of fava bean, yellow pea or chickpea flour
  3. 1 to 15% of hemp


#3. Chickpea Flour (Gluten-Free)

Taste Profile: A deep, subtle-nutty flavour packed with protein, leaving you with a hearty flavour. 

Baking-Style: Gluten-Free. Chickpea flour can be substituted quiet well with heavier flours (Rye, Buckwheat), but it doesn’t rise well so I wouldn't recommend using it with light-pastries!

Folate: Chickpea flour has high concentrations of Folate 

  • Contains over 60% of Canadian RDA of Folate
  • Folate is essential for the production of Red Blood Cells
  • Strengthens immunity by aiding in proper formation and Function of White Blood Cells 
  • Helps regulate healthy embryonic and fetal nerve cell formation

High Protein Content: 

  • For every one-fourth cup (30g) Chickpea Flour, contains up to 7g of protein

Mineral Concentrations: 

  • 25% Manganese - Daily Recommended Intake
  • 20% Magnesium - Daily Recommended Intake
  • 15% Copper - Daily Recommended Intake 
  • 10% Iron - Daily Recommended Intake 
  • 10% Thiamine (Vitamin B1) - Daily Recommended Intake
  • 10% Zinc - Daily Recommended Intake

DIY Chickpea Flour All-Purpose Flour Mix:

  1. 50% to 85% of brown rice, oat or millet flour
  2. 15% to 50% of chickpea flour
  3. 1 to 15% of hemp or flax flour


Disclaimer: The nutritional contents in our blog are based off the items we carry in-store, and Canadian 2021 Recommended Daily Allowances (RDA). This blog post is not intended to diagnose, treat, or substitute the recommendations of your Health Care Professional. It is always recommended to review the Canadian Recommended Daily Allowances for your specific Gender & Age, and current health states such as Pregnancy, and Lactating women, as this will modify the nutritional concentrations that is designed for you. It is also recommended to review the Canadian Recommended Daily Allowances as this information can be modified Monthly, Quarterly, Annually and so on. Our Health Fact Claims are sourced from Peer-Reviewed Scholarly Articles, but is not intended to substitute the information provided by your country, and Health Care Professional. 

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