The holiday season is full of traditions, like home baking. It’s fun, brings friends and family together, and creates lasting memories. But this sense of happiness, meaning, and enthusiasm that comes from baking actually is much richer than you might think. Research shows that baking and other creative forms of self-expression, such as meditation and journaling, can put you in an absorbed state of flow that releases good-for-you hormones leading to a greater sense of wellbeing.

People who engage in these and other like-minded activities, including sketching, music performance, and even crocheting, activated their parasympathetic nervous systems, according to a study from the University of Otago in New Zealand. In simple terms, people felt less stress and more pleasure. As it turns out, simply completing a creative task—like whipping up a batch of scones—pings the reward system in our brain enough to give us more incentive to do it. Not to mention the tasty results.

Another benefit is the ability to share in the baking—and the piles of cookies, pies, and muffins that may result. You can make this a nutritious experience by experimenting with newer, nutrient-rich flours that come with all sorts of positive benefits, peace and joy notwithstanding.

After all, not all flours are created equal. From white to wheat to rye, barley, nut, and other gluten-free alternatives, today’s baker’s pantry has a wide range of options. An abundance of flours from a variety of clean sources offer more ways to not only improve the nutritional value of your baked goods, but let you enjoy them in a whole new way.

Understanding the different flours

Let’s talk about flours, the essential ingredient in baked goods. Processed white bleached (often called plain) flour is typically used in most traditional recipes. The manufacturing process strips out the fiber and nutrients and adds back synthetic vitamins and minerals. Substituting minimally processed, whole grain or gluten-free alternatives is a great way to add nutrients back into your recipes. These flours are made from tree nuts, coconut, quinoa, almonds, or buckwheat. Each offers a unique taste and varied nutrient profile that not only can give new life to recipes of the past, but offer potentially promising health benefits that support heart health, help those with digestive issues, or meet allergen-free requirements, to name a few.

Stocking the pantry for wholesome baking

With so many delectable flours available—from almond, sorghum, and amaranth, to oat, corn, arrowroot, teff, and more—start with what looks appealing. Depending on your appetite for adventure, you can try them all. Here are six powerhouse flours to get you started. You can substitute them to bake most recipes in a delightful new way. And with the exception of number five, whole wheat, they're all gluten-free. Number six just may surprise you!

1. Coconut flour: With a mildly sweet taste, gritty texture, and the tendency to absorb liquid, this works best in dishes that use eggs to maintain moisture and structure. It’s also a good source of fat, protein, fiber, and antioxidants. Try it in muffins and cakes.
   
2. Almond flour: Grain free with a nutty flavor, it’s a good source of magnesium, omega-3 unsaturated fats, plant protein, and vitamin E. Try it in scones, cookies, and biscuits.
   
3. Quinoa flour: With a mildly bitter flavor, this flour lends itself to a moist and tender texture.  Since it is not processed or refined, it's full of nutrients, including the protein, fiber, iron, and unsaturated fats shown to benefit digestive health. Try it in pancakes, muffins, and pie crusts.
   
4. Buckwheat flour: Has an earthy flavor and plenty of fiber, protein, and micronutrients like manganese, magnesium, copper, iron, and phosphorus. Try it in cookies, scones, and crumb coatings.
   
5. Whole wheat flour: This is what you’ll find in most healthful varieties of baked goods at bakeries and supermarkets. Similar to white flour in that it contains gluten, wheat flour is vastly different. Made by grinding entire wheat kernels into powder, it’s the good source of protein, fiber, and vitamins that white flour is not. Try it in breads, muffins, waffles, cakes, and doughs.
   
6. Chickpea flour: Did you know that chickpeas can be a great substitute in many dessert recipes? It is, in fact, a gluten-free superhero. Stickier than all-purpose flour, chickpea flour has its own, unique benefits. Don’t expect it to rise and expand like traditional flours, but do anticipate it will have plenty of protein, fiber, folic acid, and manganese. Use it in place of or in addition to wheat flour to make baked goods healthier. Try it in crackers, muffins, pancakes, and fritters.

It’s all about smelling the flours. Experimenting for variety, fun, and the benefit of your best overall self. Knowing that the joy you feel during the baking journey is as important as the outcome.

updated December 2021

Additional Resources

The Fantastic Way Baking Cookies Boosts Your Mood
White bread, rice, and other carbs boost heart disease risk in women
Flour in a Healthy Diet: Tips on Striking a Balance
5 of the Healthiest Flours for Every Purpose