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Special flours: high-protein, low carb and naturally gluten-free


Valuable florus made from seeds, legumes and nuts
High-protein, low carb and naturally gluten-free: Rapunzel special flours made from seeds, legumes and nuts are an ideal building block for a healthy diet. With Rapunzel special flours it is easy to do without conventional, cereal-based flour. Rapunzel special flour is a great source of plant protein, valuable minerals and dietary fiber. Exotic-sounding flour varieties made from partially deoiled seeds, nuts and legumes contain only few carbohydrates and are naturally gluten-free.

And last but not least: It is great fun to try the new flour varieties for baking and cooking. Let yourself be inspired!

On the bottom of this page, you can find many recipes ideas for your inspiration.

Rapunzel flours are either made from the press cake that results from the oil production or they are made from ground legumes. Rapunzel oils are cold-pressed. That way, the press cake flour has a significantly lower fat content than the starting material while the valuable ingredients remain unchanged. 
What's special about our special flours?
 
  • naturally gluten-free
  • valuable proteins
  • low carb
  • rich in dietary fibers
  • high mineral content
  • can be used in various ways
     
Versatile and creative uses
 
  • use as low carb flour substitute for the baking of bread, rolls, cake or pastries  
  • for delicious pancakes and waffles
  • for pizza dough
  • for calorie-reduced refinement and binding of soups and sauces as cream-susbstitute
  • as enrichment in smoothies
  • for the refinement and enrichment of muesli
  • for the preparation of protein shakes
  • for the preparation of bread spreads
  • for home-made pasta products or as egg-substitue for breading 
More plant proteins and fewer carbohydrates

A low carb diet with a high content of valuable proteins and dietary fiber becomes increasingly important for many people. For many people, a carbohydrate-reduced ("low carb") diet is an essential contribution for a trim and healthy body. 

The following table shows the differences between conventional flour and Rapunzel special flours. 

Table: nutritional values per 100 g in comparison.
Information about cereal flour cited from Souci Fachmann Kraut; information of special flours from Rapunzel's own nutrition facts

Flour type Energy   Fat Carbohydrates Dietary fibers Protein
Wheat flour type 405 335 kcal   1.0 g 72 g 4,0 g 11 g
Spelt wholemeal flour 332 kcal   2.6 g 64 g 8,4 g 14 g
Hemp flour 290 kcal   7.9 g 1.4 g 47 g 30 g
Linseed flour 323 kcal   8.8 g 3,9 g 34 g 40 g
Lupine flour 355 kcal   8.7 g 13 g 27 g 43 g
Pumpkin seed flour 427 kcal   20 g 2.1 g 12 g 54 g
Coconut flour 333 kcal   6.7 g 35 g 32 g 17 g
Almond flour 374 kcal   11 g 9.3 g 16 g 51 g
Chickpea flour 337 kcal   5.9 g 44 g 19 g 19 g
Red lentil flour 304 kcal   1.5 g 41 g 17 g 23 g
White bean flour 284 kcal   1.6 g 35 g 23 g 21 g
TIPS & TRICKS: How can I use the special flours?

In order to not have to forego one's favorite recipe, recipes with cereal flour can simply be changed by substituting the cereal flour with special flour. In order to obtain the correct consistency and succulence you should experiment a little and observe several tipps. 

Generally speaking, the special flours can be used like cereal flour. However, the flour amount in the recipe cannot be substituted simply 1:1. For one, the special flours have a different volume and they have a reduced gluten content. Gluten is a protein that is very important for the baking properties.  

Up to 20% of the special flours can be used in every recipe without having to adapt the recipe. They increase the protein and dietary fiber content and reduce at the same time the carbohydrate content of the prepared meals. The special flours have good swelling properties. Therefore, the amount of added liquid should be augmented by the tablespoon until the normal dough consistency is reached. 
500 g conventional flour
can be substituted with:
         
400 g wheat or spelt flour   + 75 g   linseed flour
450 g wheat or spelt flour + 40 g hemp flour
375 g wheat or spelt flour + 80 g pumpkin seed flour
400 g wheat or spelt flour + 80 g chickpea flour
375 g wheat or spelt flour + 75 g coconut flour
425 g wheat or spelt flour + 45 g lupine flour
375 g wheat or spelt flour + 100 g almond flour
250 g wheat or spelt flour   + 300 g   red lentil flour
350 g wheat or spelt flour   + 180 g   white bean flour

Overview of Rapunzel special flours


Linseed flour


The high-quality flour made from the seeds of the linseed plant is rich in dietary fiber and plant protein. It provides important minerals and vitamins. It has a neutral taste, can be used in numerous ways and has an excellent swelling property. 

Use: for protein drinks and smoothies, as an refinement in muesli, joghurt or curd cheese, for baking (improves the crumb property), for the thickening of soups and sauces, for paddies, pancakes, vegetables and cereal meals. 

Preparation tip: about 20 % of cereal flour can be substituted with linseed flour.
Linseed flour has a greater volume than cereal flour. Therefore, you only need 75 g linseed flour in order to replace 100 g wheat flour. When used as egg-substitute: 1 Tbs linseed flour + 90 ml water. 

Linseed flour

Hemp flour


Hempf flour has a pleasant, nut-like flavor and has a high concentration of plant protein, valuable dietary fibers and minerals as well as vitamins. 

Use: in muesli and desserts; for baking and cooking, for the refinement of sauces, as protein substitute for active people, also suitable for shakes and smoothies. 

Preparation tip: about 10 % of cereal flour can be replaced by hemp flour. Hemp flour also has a greater volume than wheat flour. 100 g wheat flour correspond to approx. 80 g hemp flour. 

Hemp flour

Pumpkin seed flour


Pumpkin seed flour has a subtle, slightly nut-like aroma. It provides valuable plant proteins and ample dietary fibers. Moreover, it provides mineral substances like iron, potassium, magnesium and zinc. It also gives dishes a slight green tint making them special. 

Use: for the preparation of doughs - for bread, pastries, noodles, as breadcrumbs for vegetables and the refinement of sauces or also for protein drinks. 

Preparation tip: 25 % of the wheat flour in the recipe can be substituted with pumpkin seed flour. Whenn doing this, you also have to increase the liquid amount until you have reached the normal dough consistency. Only 65 g pumpkin seed flour replace 100 g wheat flour. 

Pumpkin seed flour

Coconut flour


Coconut flour gives meals a subtle, mild-sweetish coconut aroma. Dissolved in soups or sauces, coconut flour is pleasantly reticent and does not cover up other tastes. Coconut flour has important components and only few carbohydrates. Coconut flour is rich in dietary fiber and proteins. It provides many important mineral substances such as potassium, magnesium and iron. 

Use: for smoothies rich in dietary fiber, enjoy for breakfast in muesli or joghurt, as binding agent for soups, sauces and curries, perfectly suited for waffles, pancakes, cookies and cake. 

Preparation tip: 25 % of the wheat flour in a recipe can be substituted with pumpkin seed flour. Since coconut flour absorbs a lot of humidity, the amount of liquid added compared to a recipe with wheat flour should be increased. Only 60 g coconut flour replace 100 g wheat flour. 

Coconut flour

Almond flour


Almond flour tastes as aromatic as almonds. Compared to the almond fruit, however, the flour contains only 11 % fat. Almond flour has a high concentration of dietary fiber and provides ample amounts of plant proteins and calcium. With only 9 g carbohydrates per 100 g, almond flour is perfect for low carb recipes. 

Use: for bread, different pastries and cakes, for the refinement and binding of soups and sauces, for muesli, desserts, joghurt and smoothies.

Preparation tip: in recipes without yeast, almond flour can totally replace conventional flour. In recipes with yeast, almond flour can be used to substitute up to 25 % of conventional flour. Almond flour has a greater volume than wheat flour. Therefore, 100 g wheat flour can be substistuted with only 80 g almond flour. 

Almond flour

Chickpea flour


Chickpea flour is priced for its high content of protein and dietary fibers. 100 g flour have 19 g protein. This compares to animal protein sources such as low-fat curd (approx. 13 g protein per 100 g). Chickpea flour has a fine nut-like flavor and can be used in numerous ways.  

Use: for savory pancakes, falafel and humus as well as for sweet dishes, cakes, pastries and desserts. Use also for thickening.  

Preparation tip: about 20 % of wheat flour can be substituted, but only 80 g of chickpea flour are needed to replace 100 g of conventional flour. 

Chickpea flour, roasted

Lupine flour


Lupine flour is made from toasted blue sweet lupines. Botanically, sweet lupines belong to the legume family. This domestic plant has a very high protein and dietary fiber content. Already the addition of 10 % of lupine flour to doughs results in an improved water binding capacity, prevents dough from crumbling and results in especially fine-pored bakery goods. 

Use: for bread, paddies, cake, in soups, porridge and as addition to smoothies and muesli. 
 

Preparation tip: 15 % of the conventional flour in a recipe can be replaced by lupine flour. 2 tablespoons lupine flour replace one egg. Lupine flour has a greater volume than wheat flour. Therefore, 60 g lupine flour are sufficient to substitute 100 g wheat flour. Lupine flour improves the water binding property of dough and has positive effects both on the shelf life and the texture. 

Lupine flour, toasted

Red lentil flour


Peeled brown lentils are thoroughly ground into red lentil flour. Thanks to the peeling, the lentils can be prepared in only a few minutes. Red lentil flour needs only short cooking and baking times. Red lentil flour has a slight sweet aroma and a discreet taste. It can be used for both sweet and savory dishes. 

Use: for the preparation of dough – for quiches, pancakes, muffins and cake. Use also for the thickeining of soups and sauces. 

Preparation tip: red lentil flour perfectly replaces ceral flour. 50 % of the amount of cereal flour can be substituted without problem. In order to substitute 100 g wheat flour, 120 g red lentil flour are needed.   

Red lentil flour

White bean flour


Bean flour is prepared by thoroughly grinding roasted white beans. This mild flour is priced for its high protein and dietary fiber content. It can be used in many versatile ways. 

Use: for bread and paddies as well as for sweet pastries such as cake or muffins.

Preparation tip: white bean flour binds really well. Dough prepared with white bean flour  should therefore have more baking powder added and white bean flour should not be used in combination with wholemeal conventional flour. Up to 30 % of the wheat flour in a recipe can be replaced by bean flour. 

White bean flour, toasted

Recipes with special flours


Pumpkin Muffins with pumpkin seed flour
Pumpkin Muffins with pumpkin seed flour
Apple cake with almond flour and coconut flour
Apple cake with almond flour and coconut flour
Hemp crackers
Hemp crackers
Seed Bread with Pumpkin Seed Flour and Buckwheat
Seed Bread with Pumpkin Seed Flour and Buckwheat
Lupine balls with garam masala
Lupine balls with garam masala
Lentil mushroom pies with red beet towers
Lentil mushroom pies with red beet towers
Vegan Pie Crust - sweet or savory
Vegan Pie Crust - sweet or savory
Socca Pizza (chickpeas patties) with Pesto, Olives and arugula
Socca Pizza (chickpeas patties) with Pesto, Olives and arugula
White bean flour crackers
White bean flour crackers
Pasta made with red lentil flour
Pasta made with red lentil flour
Chocolate Almond Pinwheels with Chicco
Chocolate Almond Pinwheels with Chicco
Chick peas flour tofu
Chick peas flour tofu
Lemon cupcakes with coconut flour
Lemon cupcakes with coconut flour
Flourless almond Easter lamb
Flourless almond Easter lamb
Orange Smoothie with Coconut and Dates
Orange Smoothie with Coconut and Dates
Smoothie with Kaki, Orange, Carrot und Hemp Oil
Smoothie with Kaki, Orange, Carrot und Hemp Oil
Caramel Chocolate Bars with bionella
Caramel Chocolate Bars with bionella
sweet potato falafel with turmeric Gomasio
sweet potato falafel with turmeric Gomasio
Brownies, klassisch oder vegan
Brownies, klassisch oder vegan
Homemade granola with Original Rapunzel Muesli and nuts
Homemade granola with Original Rapunzel Muesli and nuts
Quark soufflée with pear and tonka bean
Quark soufflée with pear and tonka bean
Smoothie with kiwi, apples, spinach and chia seeds
Smoothie with kiwi, apples, spinach and chia seeds
Coconut cake with coconut flakes and a coconut-almond cream
Coconut cake with coconut flakes and a coconut-almond cream
Halloween cookies with lentil flour
Halloween cookies with lentil flour
Gluten-free Zuchinelli pizza from bean flour
Gluten-free Zuchinelli pizza from bean flour
Currant shortcrust made from lentil flour, gluten-free
Currant shortcrust made from lentil flour, gluten-free
Plum Cake,  baked in reverse
Plum Cake, baked in reverse
Chocolate cookies with red lentil flour
Chocolate cookies with red lentil flour
Zucchini Bread with Coconut Flour and Almond Flour
Zucchini Bread with Coconut Flour and Almond Flour
Gingerbread Taler made of almond flour with dates and chia
Gingerbread Taler made of almond flour with dates and chia
nut slices made from almond flour, gluten-free
nut slices made from almond flour, gluten-free
Gluten-free biscuit from coconut flour with strawberry topping
Gluten-free biscuit from coconut flour with strawberry topping
Rainbow-Tacos with chickpea flour and tahini
Rainbow-Tacos with chickpea flour and tahini
Chipotle roast with mustard crust, spinach dumplings and balsamic seitlings
Chipotle roast with mustard crust, spinach dumplings and balsamic seitlings
Pecan pie with spicy Christmas cookie ice cream and amaretto sauce
Pecan pie with spicy Christmas cookie ice cream and amaretto sauce
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