Are you tired of using the same old all-purpose flour in your baking recipes? Looking for a healthier and more flavorful alternative? Enter cashew flour – a gluten-free, low-carb flour that’s been gaining popularity among health-conscious bakers. But is it really a better option than good old all-purpose flour?
In this article, I’ll explain the differences between cashew flour and all-purpose flour, and help you decide which one is the best fit for your baking needs. Let’s jump right in!
Comparing cashew flour vs all-purpose flour
| Cashew flour | All-purpose flour | |
| Substitution ratio (vs all-purpose flour) | 1:1* | N/A |
| Gluten-free? | Yes | No |
| Keto-friendly? | Yes | No |
| Paleo-friendly? | Yes | No |
| Common Allergens | Tree nuts | Wheat, gluten |
| Liquid absorbency | Low-medium | Medium |
| Pantry shelf life | 3 months | 6-8 months |
| Best for | Gluten-free cookies, quick breads, and muffins | Non-yeast recipes, cookies, biscuits, and some breads |
*I don’t typically recommend substituting 100% all-purpose flour for cashew flour, as the bake will be much greasier and may need extra binding ingredients such as eggs. It’s best to replace up to 25% of the flour with cashew flour and use a low-fat flour for the rest.
Differences between cashew flour and all-purpose flour
The biggest and most obvious difference between cashew flour and all-purpose flour is their ingredients. Cashew flour is made by grinding cashew nuts into a fine powder, while all-purpose flour is made from wheat.
Cashew flour has a slightly sweet and nutty taste and doesn’t contain any gluten. It’s a good option for people who can’t eat gluten or who want to add some extra nutty flavor to their baking.
All purpose flour, on the other hand, contains gluten, which is a protein that makes dough stretchy and helps baked goods rise. All-purpose flour is a versatile ingredient that can be used in many different kinds of baking, like bread, cakes, and cookies.
Baking with cashew flour vs all-purpose flour
When baking with cashew flour, you can expect a nuttier flavor and a more moist and tender texture compared to all-purpose flour. However, cashew flour is denser and has less binding power than all-purpose flour, which means that it may require additional binding agents such as eggs, flax seeds, or psyllium husk (fiber) to achieve the desired texture and rise.
All-purpose flour is a versatile and reliable option for most baking recipes, as it has a neutral flavor and the gluten content provides structure and elasticity to baked goods. It works best for soft and spongy baked goods that are leavened with baking powder or baking soda instead of yeast (think cookies, muffins, biscuits, and pie crust).
Ingredients in cashew flour vs all-purpose flour
When it comes to clean, simple ingredients, cashew flour is a better choice than all-purpose flour. This is because it is a single-ingredient product made entirely from ground cashews, while all-purpose flour may contain additional additives like preservatives, bleaching agents, or enrichment agents in addition to wheat flour.
Cashew flour and all-purpose flour nutritional facts
| Per ¼ cup serving | Cashew flour | All-purpose flour |
| Calories | 160 | 120 |
| Carbs (g) | 10 | 24 |
| Fiber (g) | 0 | 1 |
| Fat (g) | 14 | 0.5 |
| Protein (g) | 6 | 4 |
| Glycemic index score | Cashews = 25 | 85 |
Cashew flour isn’t high in fiber like other nut flours, but it’s high fat content and vegan protein keep its glycemic index low (slow to spike blood sugar). However, its high fat content also provides much more calories per serving.
Cashew flour is lower in carbohydrates than all-purpose flour and is low in sugar even though it tastes sweet. Of course, if you’re looking for really low-carb nut flour, almond flour is the best option!
Cashew flour vs all-purpose flour storage
Because cashew flour has a higher fat content than all-purpose flour, it can go rancid more quickly. To keep cashew flour fresh for longer, it’s a good idea to store it in the fridge or freezer. This will help to keep it cool and prevent it from going rancid. It’s also important to keep it in an airtight container to protect it from moisture and air, which can cause it to spoil even faster.
All-purpose flour, on the other hand, can be stored at room temperature for several months without going bad. However, over time, it may lose its freshness and develop a stale taste, so it’s best to store it in a cool, dry place.
Cashew flour vs all-purpose flour: Which is better?
The choice between cashew flour and all-purpose flour will be different for everyone, depending on your individual needs and dietary requirements.
Personally, I think cashew flour is the far better flour overall, especially for those looking for a gluten-free, low-carbohydrate, and nutrient-dense flour, but all-purpose flour is a versatile nut-free flour suitable for most baking needs.
FAQ
Yes, cashew flour can be a great alternative to wheat flour in baking as it is gluten-free, low in carbohydrates, and high in protein and healthy fats, but it may require some adjustments to the recipe.
To substitute cashew flour in baking recipes, replace up to 25% of the wheat flour with cashew flour and make other adjustments to the recipe such as reducing the amount of liquid or adding a binding agent like xanthan gum, as cashew flour does not contain gluten.
Cashew powder is made by grinding whole cashew nuts into a fine powder, while cashew flour is made by grinding the leftover pulp from the cashew nut after it has been pressed for oil. Cashew powder tends to have a coarser texture and may contain more oil than cashew flour.
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