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Low glycemic alternative flours

My boyfriend and I want to make a giant batch of stuffed pastries/baked dumplings tomorrow that will freeze well, so they can be like homemade, whole-food Hot Pockets. We have a knish recipe that says it freezes well as a possible place to start. I'm not married to the idea, though, and intend to alter the filling recipe significantly.
What I'm wondering is if I can perhaps substitute garbanzo/chickpea flour for the white wheat flour, or some other alternate flour? I've never cooked with such flours before, but I'd like to try. I live like two blocks from a natural foods store, so I should have access to more exotic flours. I just happen to already have chickpea flour that I've been looking for a good recipe to make with it. (I don't like falafel.) Does someone maybe even have a recipe that they know freezes well, or will at least
My goal is to make the dumplings lower glycemic and higher protein so that they're a good fast food for me, too. (I really learned my lesson today with my potato laden, protein deficient lunch that made me sooooooo tired I meant to just close my eyes for a second and I napped for an hour and a half. I need to take care of myself better!) I don't care if it's gluten free, but the protein difference seems to be negligible for whole vs white wheat flour.

Comments

( 15 comments — Leave a comment )
lutraphile
Sep. 26th, 2008 09:18 pm (UTC)
I have little experience baking with non-wheat flours, so I can't help with that. But I will say this: I think you may be better off manipulating the filling.

My doctor taught me that fiber and protein are what lower the glycemic index of a food. So using a high-fiber, whole grain flour for the shell is a great start. And then you can fill it with protein stuffs like beans and cheese. (And veggies if you like, just to round it out.)

Plain yogurt is a good match for some savory pastries, so you can serve that alongside if you feel like it. That'll provide protein, and also acid, which apparently is also helpful.
raw_earthling
Sep. 26th, 2008 09:37 pm (UTC)
Spelt flour is higher in protein than whole wheat and white flours (and, imo, very yummy!), though I'm not sure about the glycemic load. Hope this helps you.

Homemade Hot Pockets sound sooo good btw! Thanks for the idea. :)
stacyanne09
Sep. 26th, 2008 09:39 pm (UTC)
I'm no help with the larger question, but there's a chickpea flour-based Sicilian appetizer called "panelle" that would freeze well. I have another recipe in a cookbook, but this one from epicurious has better directions.

It's simple, but delicious, and they sound easy to freeze since they're fried later anyway.
suzthefrog
Sep. 26th, 2008 10:02 pm (UTC)
Hemp flour does make a big difference protein-wise, but it cannot be used alone for baking, rather as substitute for part of your regular flour.
Here's a helpful tool with info about the various flours and how to best use them : http://www.recipenet.org/health/articles/substitutes.htm
seeinglife
Sep. 26th, 2008 11:02 pm (UTC)
If I'm not really leavening it at all, just making a simple dumpling wrapper from it, does it matter as much if I'm using hemp flour or other flours?
suzthefrog
Sep. 27th, 2008 05:15 pm (UTC)
I've tried using hemp flour mostly in things like pizza dough, and pancakes/ crepes. It's rather heavy/ sort of oily, and it doesn't allow much "binding", if I may say so.
Even if your are not using it in a recipe that involves rising and "fluffy-ness", hemp alone (or too much of it with too little of another flour) would leave you with wrappers that crumble/fall apart/ aren't flexible enough to actually be used as wrapper.
seeinglife
Sep. 27th, 2008 05:31 pm (UTC)
Ah. Well, I've got chickpea, and it seems like you can sub that in relatively easy, so I'll be making half the batch with regular dumpling dough and half with a 2/3-ish garbanzo dough, two different fillings per batch of dough. I'm sure I'll like at least one of them, and Boyfriend's super not picky so they'll get eaten.
refined_mirages
Sep. 26th, 2008 10:27 pm (UTC)
Most gluten-free flours cannot be used alone. They need to be in a mix. Unfortunately, high protein flours are typically mixed with high-glycemic flours.

Almond Flour, Coconut Flour, Bean Flours and Tapioca flour [in moderation] are all fairly low-glycemic. Almond & Bean are high in protein. Coconut is high in fiber.
refined_mirages
Sep. 26th, 2008 10:35 pm (UTC)
This recipe may work.

Basic Almond Flour Biscuits

2 cups Almond Flour
1 large egg
1/2 cup softened unsalted butter

Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.
Combine the ingredients in a bowl. Knead the dough with your hands - it will be very stiff. Form 2 tbsp balls of dough and flatten them slightly on the baking sheet. They don't spread out so they can be placed close together. Bake for 18 to 20 minutes.


My thought is that you can make the rounds really flat then take two of the rounds and make a filled ravioli/perogie kind of thing. The biscuits alone do freeze well so I'm confident that filled ones would freeze just as well too.

Edited at 2008-09-26 10:37 pm (UTC)
seeinglife
Sep. 26th, 2008 11:04 pm (UTC)
I'll have to check the price on almond flour... I can see that going somewhere very delicious... garam masala kneaded into the dough... mmm.
refined_mirages
Sep. 26th, 2008 11:15 pm (UTC)
I get almond flour from Vitamin Cottage for $4/lb. Bob's Red Mill is around $9 for 24 ounces.
incendiary_dan
Sep. 27th, 2008 03:35 am (UTC)
Also try acorn flour, which I hear you can get at some Asian markets, especially if they stock specifically Korean foods.
injectionfairy
Sep. 26th, 2008 10:43 pm (UTC)
Can't help you but love the idea of homemade hot pocks! Thanks for the idea.
breakableheart
Sep. 26th, 2008 10:44 pm (UTC)
Start with a small batch to see if you like it, then make a big batch to freeze. Never make a giant amount of something you haven't tasted before.
burntbuffalo
Sep. 27th, 2008 05:41 am (UTC)
Playing with flours is a bit of an art. The different types have very different textures. Oat and soy make very dense and heavy batter/dough/baked good. Rice is very light. Spelt is heavier than wheat and very hearty. The flour can compete with the flavors and textures of the fillings you're using, and if you are using beans and other hearty fillings, you'd want to be careful with using a heavy/hearty flour.

I love experimenting with baked goods, but I'd be reluctant to make a huge batch without tweaking my flour blend first to know I like it. I don't know a whole lot about flour, I just play around with them. I tend to mix rice and oat and amaranth for some of my baked goods like cookies and brownies and cake because those three are the most abundant in my kitchen.
( 15 comments — Leave a comment )

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