After trial and error, I’ve done the research and testing and found an easy Paleo Flour Blend to use 1:1 in place of traditional/wheat flour in: cakes, cookies, and MUFFINS! I’ve also tried out a tree nut free option that works amazingly well too. Check out this simple blend I love by A Calculated Whisk, what adaptations can be made, and the classic (made paleo) Blueberry Muffins I made!
I am the substitution queen – you don’t really have a choice when you have allergies, limitations and are as stubborn as I am to have my cake and eat it too. I can be found testing the limits of how little sweetener to put into a recipe without it being un-edible, making a total catastrophe in my kitchen, flour stained keyboards and an ever-growing Amazon wish list of completely random products you never knew existed.
I do this all for the BLOG, GUYS. 😉
Using various flours is always fun for me, sure it can result in a hot mess sometimes… but I’m pretty persistent and am always down to experiment. I love cooking with almond flour/meal as well as seed flour/meal (my favorite here) as it makes for such a delicious crumb… however the drawback can sometimes be too dense so you need to pick your recipes/ratios, etc. – SCIENCE!!
Then we have coconut flour… oh coconut flour, you can be so good to me and not so good either. Without eggs, it’s tough to really achieve a moist product with coconut flour. And then some recipes require upwards of 5 or 6 eggs just to get it to work… I’ll pass!! I stick to coconut flour recipes that don’t require too much of the flour or the eggs and that’s how it works best for me. I’ve found in the recipes where it’s too much of both… it’s just too eggy, dense and hits my stomach like a BRICK.
Arrowroot flour/starch is a staple in my fridge for sure… I use it to “flour” chicken, thicken up sauces and gravy, and to lighten up my baked goods using the other flours I mentioned. It makes for a more airy baked good. Potato starch is also very similar if that’s easier to find.
So all that aside, there have been so many times when a traditional recipe comes up (usually during the holidays) when I really am just longing for an all purpose flour blend that I can easily swap into one of my family favorite recipes. And when you’re messing with sugar substitutes AND flour subs, plus dealing with several allergies — it’s a headache. So I started tinkering with various blend recipes I scoured the interwebs for. And this one is by far my favorite!! It works the best, the consistency and texture is so close to “the real thing” and no one will know it’s not “the real thing”.
You can imagine since I’ve tried so many flours through the years, I’ve also tried several brands. My absolute favorite right now is Anthony’s. I mentioned sometimes coconut flour can hit me like a brick, well NOT THIS ONE. It’s much lighter, smells like a Hawaiian breeze, and has made for some incredible dishes if I say so myself 🙂 Thanks to them, we are giving away some big ol’ bags of flour to a lucky winner – read below to find out more! XO
All Purpose Paleo Flour Blend with Tree Nut Free option
This blend of 3 flours makes for a perfect 1:1 substitute in place of wheat flour in your favorite recipes!
- 2 cups Almond Flour OR Seed Flour (for tree nut free option)
- 1 and 1/3 cup Arrowroot Flour OR Potato Starch
- 2/3 cup Coconut Flour
- Mix all ingredients and sift well in a large container.
- Store in the fridge and use in your favorite recipes as a 1:1 replacement for wheat/traditional flour.
Yield: 4 cups
Prep Time: 00 hrs. 10 mins.
Total time: 10 mins.
Tags: paleo, all purpose flour, gluten-free, grain-free, tree nut free, allergen friendly, baking, paleo baking
Recipe learned & adapted from A Calculated Whisk
AND NOW FOR THE BLUEBERRY MUFFIN RECIPE!
Classic Blueberry Muffins made Paleo
This classic blueberry muffin recipe comes together easily with this paleo flour blend – no one will know it’s gluten-free!
- 1 cup AP Paleo Flour Blend (with almond or seed flour)
- 1 tsp baking powder
- 1/4 cup ghee or butter
- 1/4 cup sweetener of choice (honey, maple syrup)*
- 1 tsp vanilla extract
- 1 large pasture raised egg
- 1/4 cup milk of choice (I used coconut)
- 1 cup blueberries (fresh if in season or frozen)
- a pinch of salt
- Pre-heat oven to 375f degrees. Grease a muffin tin with coconut oil or add paper liners to the muffin molds.
- Beat ghee/butter with sweetener until whipped.
- Then add the egg until well incorporated and stir in vanilla.
- Separately, add the dry ingredients to a bowl and mix well.
- Alternate adding half the dry mixture and half the milk into the wet mix while still blending until both the dry mix and milk are well distributed and your batter is forming.
- With a spatula, toss in the blueberries and fold into the mix.
- Scoop even amounts of the muffin batter into the muffin tins and bake for 25-30 minutes until golden on top and a toothpick comes out clean from the center when checked.
- Let muffins cool for a few minutes and then enjoy!!
Yield: 6 muffins
Prep Time: 00 hrs. 10 mins.
Cook time: 00 hrs. 30 mins.
Total time: 40 mins.
Tags: paleo, all purpose flour, gluten-free, grain-free, tree nut free, allergen friendly, baking, paleo baking, blueberry muffins, paleo muffins
Don’t forget to enter the ANTHONY’S GOODS GIVEAWAY! I’m teaming up with the amazing team at Anthony’s to giveaway all 3 flours from this recipe: Almond, Coconut and Arrowroot so a lucky winner can make this flour blend at home! Once again, I cannot say enough about the quality and freshness of their products. I highly recommend checking them out!
Head over to my Instagram now to enter!! (Ends on Friday, April 7th)
This post is NOT sponsored, I am teaming up with Anthony’s to host this giveaway as they were lovely enough to let me sample their products. As always, I only share and collaborate with the brands I personally use, and have high standards for quality and nutritional value for myself and my readers.
Use #foodbymars to tag your FBM inspired creations! I’d love to see!