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Recipes with Whole Wheat Pasta

Tapioca flour substitutes: Thickening, frying, baking, keto



Tapioca flour is used in many ways in cooking and baking. It works well as a thickener, is a good gluten-free addition to baking, and is great for coating ingredients before frying. There are many great tapioca flour substitutes that a person can use when looking for an alternative.

Tapioca flour is made from the starch of a vegetable called cassava and is also known as tapioca starch. To make tapioca flour, a person peels the cassava root, washes it, and finely chops it into small pieces. You wash and spin this pulp until the starch comes out of the mixture. Then they dry this starch until it forms a white, powdery substance. This substance is tapioca flour.

Tapioca flour is different from cassava flour. Tapioca flour only contains the starch of the cassava, while the entire root is used in the manufacture of cassava flour.

This article lists the best alternatives to tapioca flour for thickening, frying, baking, and for people on a ketogenic diet.

Tapioca flour is a good thickener in soups, sauces, sauces, and cake fillings. Here are some alternative flours that can be effective thickeners:


Corn starch is different from corn flour. Corn flour is made from finely ground, dried corn kernels. Corn starch only comes from the starchy part of a kernel of corn.

Corn starch is a great alternative to tapioca flour when it comes to thickening sauces.

Corn starch actually has a greater thickening capacity than tapioca flour. This means that a person should be using half the cornstarch that they would be using tapioca flour. If a recipe calls for 2 tablespoons of tapioca flour, a person should use 1 tablespoon of cornstarch.

Corn starch is naturally gluten-free, which makes it ideal for gluten-free cooking.

Find out more about corn starch substitutes here.

Potato starch

Potato starch absorbs water effectively, making it a good alternative to thickening sauces. When thickening a sauce, a person can replace tapioca flour directly with potato starch.

However, if a person is baking, potato starch may not be the best alternative. It has a heavier consistency than tapioca flour, which can make baked goods feel denser.

A person should use less potato starch than tapioca flour when baking.

Potato starch is also gluten-free.

Cassava flour

Cassava flour is another gluten-free substitute for tapioca flour. It also has more health benefits than tapioca flour because cassava flour contains more fiber than tapioca flour.

In most recipes, a person can substitute tapioca flour directly for cassava flour. However, due to its higher fiber content, cassava flour has more thickening power. Therefore, a person should use a little less cassava flour than tapioca flour when thickening.

Cassava flour has a slightly nutty taste that you should pay attention to when using it.


Arrowroot is a starchy root vegetable that is similar to cassava and sweet potatoes.

Arrowroot flour is a good thickening alternative to tapioca flour. One person can replace it directly when thickening a sauce.

Arrowroot works well in a baking mix that includes other starches or flours. However, it is not effective as a flour on its own in baking.

Arrowroot is also gluten-free.

Find out more about gluten-free recipes here.

People can use tapioca flour to fry food. It’s a good coating for meat, fish, or other foods before frying takes place. This will help create a crispy crust or outer layer during the frying process.

Here are some alternatives to tapioca flour for frying:


Corn starch is a very effective substitute for tapioca flour when frying. Like tapioca flour, corn starch creates a crispy outer layer when frying. It also withstands sauces well without getting wet and mushy.

Like tapioca flour, corn starch absorbs less frying oil than an all-purpose flour, making it a healthier alternative to wheat flours.

Potato starch

Potato starch is similar to corn starch and offers another good roasting alternative to tapioca flour.

Similar to tapioca flour, potato starch provides a light, crispy coating and does not soak up too much oil.

Potato starch is another gluten-free option that is ideal for gluten-free frying.

Rice flour

Rice flour, made from finely ground rice grains, is another gluten-free alternative to tapioca flour.

Rice flour is a good alternative to tapioca flour for frying and creates a similarly light, crispy coating on fried foods.

Find out more about the healthiest oil for deep-frying here.

Tapioca flour is found in a number of gluten-free baking recipes.

This is because gluten helps bind ingredients together in baking. Tapioca flour mimics the binding ability of gluten and can prevent a gluten-free casserole from becoming dry and crumbly.

When combined with another starch in a gluten-free flour mix, tapioca flour can give baked goods a light, airy, and chewy texture without losing their crispness. However, too much tapioca flour can cause a baked good to become thick and rubbery.

Baked recipes rarely contain tapioca flour. Here are some other options:

All-purpose flour

All-purpose flour can be an effective alternative to flour mixes that contain tapioca flour in baking. However, it does contain gluten and is therefore unsuitable for gluten-free recipes.

Here’s how to find out if someone has a wheat allergy.

Chestnut flour

Chestnut flour is made from dried, roasted and ground chestnuts. It can replace tapioca flour in a gluten-free baking recipe.

Chestnut flour is a healthy alternative to tapioca flour because it’s high in protein, fiber, and antioxidants.

Chestnut flour can also give the casserole a slightly nutty, earthy taste.

Rice flour

Rice flour is a great alternative to tapioca flour for baking. It offers a mild rice flavor for casseroles and is gluten-free.

Rice flour is often found in recipes for rice noodles and some pancakes.

Find out more about replacing eggs in baking here.

A ketogenic or keto diet is low in carbohydrates and high in fat.

The main goal of a keto diet is for a person to get more calories in their diet from fat than from carbohydrates.

Some studies suggest that a keto diet can help a person lose weight despite being high in fat.

Some health experts believe that keto diets are beneficial in fighting diabetes, cancer, and epilepsy.

There are a number of low-carb flours that are suitable for a keto diet, including:

Almond flour

When making almond flour, blanched, sweet almonds are ground in a food processor. A person can also buy it from a supermarket or health food store.

Almond flour is gluten-free, rich in protein, and a good keto-friendly alternative to tapioca flour.

Almond flour works well in baking, especially in pancakes, cookies, brownies, and puddings.

It can also act as a thickener in sauces, but it is important that a person use very finely ground almond flour for thickening. Store-bought almond flour can work best for this reason. If it’s not fine enough, almond flour can add an undesirable texture to a sauce.

Chia seed flour

Chia seed flour consists of very finely ground chia seeds. It’s gluten-free and contains omega-3 fatty acids, which offer a number of health benefits. It also contains fiber, proteins, vitamins, and some minerals.

Chia seed flour is effective for thickening sauces and is suitable as a coating for fish, meat or vegetables before frying. It can also be used in a number of gluten-free baking recipes.

This makes chia seed flour an effective keto-friendly alternative to tapioca flour.

Chickpea flour

Chickpea flour consists of finely ground chickpeas. Chickpeas are low in carbohydrates, which makes them a good ketogenic alternative to tapioca flour. They also have a number of health benefits and are high in protein, fats, vitamins, and fiber.

Similar to tapioca flour, chickpea flour is good for gluten-free baking when combined with other flours. It’s effective in quick flatbreads, wraps, muffins, and cakes recipes.

Chickpea flour is also effective in recipes that require frying and thickening.

Other good keto-friendly alternatives to tapioca flour include hazelnut flour, psyllium husks, coconut flour, and flaxseed flour.

Find out more about bread alternatives for keto or low-carbohydrate diets here.

Tapioca flour is found in a number of recipes and has a variety of uses in both cooking and baking.

Tapioca flour is an effective thickener for sauces, is a useful addition to gluten-free baking, and also works well as a coating before frying.

There are a number of effective substitutes for tapioca flour.

Alternative thickeners include corn starch, potato starch, cassava flour, and arrowroot. Corn starch, potato starch and rice flour are good substitutes for frying. Baking alternatives are rice flour, chestnut flour, and all-purpose flour. Keto-friendly substitutes include almond flour, chia seed flour, psyllium husk powder, hazelnut flour, coconut flour, and flaxseed flour.

Recipes with Whole Wheat Pasta

This summer salad is perfect for a work packed lunch



HHow do you cook corn on the cob?

There seem to be as many methods as there are cooks. Steam, cook, microwave? Do you grill, and if so, in the bowls or outside? (Or get in the mood and pull back the shells, add butter or an ice cube, wrap it up, and move on?)

You may prefer your corn raw, especially when it’s as fresh as possible.

I like to shake things up, and I’ve cooked (or not cooked) corn in all of the above ways, and lots more. But my go-to method is to microwave the corn in the (soaked) husk, which steams it slightly and the husk and silk slide off easily. It takes barely a second to remove these husks and cook the corn in a red-hot, dry pan, rolling it every few minutes. Some of the kernels will turn brown and charred, while the rest will turn a bright yellow, adding a touch of nuttiness and even a hint of smoke. You can butter them and serve them just like that, or you can cut the kernels off and really use them anywhere you want.

These kernels are at home on cereal bowls, tacos, and pasta dishes, but their highest and best use could only be in a salad.

Every year I audition several options for the location of my lamb’s lettuce recipe of the summer. A few years ago it was a Maggie Battista number that intelligently used shredded tortilla chips for texture. Last year it was Gaby Dalkin’s colorful combination of raw corn, watermelon radishes and snow peas.

This time the winner is from Molly Baz’s Cook This Book, and it depends on a base of cereal and quick pickled onions in a zesty dressing. Other elements: Queso fresco, chopped almonds, a generous amount of mint – and those corn kernels charred in the pan. The salad has several of my favorite summer qualities: it can be eaten at room temperature or cold, right after preparation or after a few days in the refrigerator. It’s quick and it’s adaptable.

Perhaps best of all, it is another way to enjoy this cute, golden star of the season.

Farro and charred lamb’s lettuce

This prep salad makes for fabulous summer lunches

(Laura Chase de Formigny / Washington Post)

total time: 40 minutes

Makes: 4 servings

This summer salad combines fried fresh corn with farro and pickled onions. Feel free to use any other grain instead of Farro; brown rice and barley would be an easy substitute. To get the most of your time, let the farro cook before you start preparing the other ingredients.

Go on: The farro and corn can be cooked (separately) and refrigerated for up to 1 week before combining with the dressing and other ingredients.

warehouse: The salad can be refrigerated in an airtight container for up to 5 days.


225g Farro (can replace barley, wheat berries, brown rice or your favorite whole grain)

80ml sherry vinegar or red wine vinegar, plus more to taste

80ml cup of extra virgin olive oil

1 tbsp honey or agave nectar

½ teaspoon of fine sea salt or table salt, plus more to taste

½ small red onion, thinly sliced

4 large ears of fresh corn, peeled

115g Queso Fresco or Feta, drained and crumbled

70g roasted almonds, chopped

15g lightly wrapped fresh mint or basil leaves, torn into small pieces

Freshly ground black pepper


1. Bring a medium saucepan of salted water to a boil. Add the farro and cook until it is through and al dente but not mushy, 20 to 35 minutes.

2. In the meantime, pickle the onion: mix the vinegar, oil, honey and salt in a large bowl. Add the onion and toss to combine, lightly squeeze to dip if necessary.

3. As soon as the Farro is al dente, drain into a fine-mesh sieve and rinse with cold water to cool. Put the drained farro with the pickled onions in the bowl and mix.

4. To char the corn, heat a large, dry cast iron pan over medium heat for a few minutes. Add the corn and cook every few minutes until charred in spots and light yellow, 11 to 13 minutes. Transfer the corn to a cutting board to cool. Cut the corn crosswise in half with an ear of wheat at a time, then place each half on the board with the cut side down and cut the kernels off the cob with a sharp knife. Repeat with the remaining corn.

5. To make the salad add the queso fresco, almonds, mint and charred corn and mix. Season with plenty of black pepper, season to taste and add more salt or vinegar if necessary. Serve at room temperature or cover and refrigerate to cool and eat cold.

Nutritional value per serving | Calories: 691; Total fat: 37g; saturated fat: 7g; Cholesterol: 20 mg; Sodium: 525 mg; Carbohydrates: 74g; Dietary fiber: 8g; Sugar: 13g; Protein: 19g.

Recipe based on “Cook This Book” by Molly Baz (Clarkson Potter, 2021).

© The Washington Post

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Recipes with Whole Wheat Pasta

Hailey Bieber Tells 36 Million Fans She “Has Never Felt Better” After Ditching Meat



Hailey Bieber is actively removing animal products from her diet, the model told her 36 million fans in a recent Instagram story. “In the last two and a half months I have completely eliminated meat (except fish) from my daily food and stuck to vegetarian / vegan dishes,” Bieber posted next to a photo of a gluten-free (and probably vegan) lemon poppy seed cake and latte.

The model, who is married to pop star Justin Bieber, said she noticed significant health benefits after removing some animal products from her diet. “I’ve never felt better,” said Bieber. “[I] feel so clear and energetic. Only for sharing for anyone thinking about leaving out meat. “

Hailey Bieber’s vegan trip

The 24-year-old model first became interested in plant-based foods after trying burgers, tater tots, and milkshakes from the Los Angeles area’s vegan mainstay Monty’s Good Burger – a favorite among vegan celebs like Joaquin Phoenix and Rooney Mara. After trying the bounty at Monty’s Good Burger, Bieber headed over to her Instagram Stories to rave about the experience. “So I’m neither a vegan nor a vegetarian. I’m half Brazilian, so trust me, I love a good pichana (a piece of beef), “wrote Bieber in 2019.” But I’ll say in the last week or so I’ve tried some of the most incredible vegan foods I’ve ever tried have. I’ve ever had and I want to keep researching plant-based. Send me all your suggestions. ”

In July 2020, Bieber’s interest in the plant-based lifestyle took a turn, thanks in part to the Netflix documentary The Game Changers, a film sponsored by Jackie Chan, Arnold Schwarzenegger, James Cameron, and many others that highlights top athletes who thrive on a plant. based diet and the performance benefits of not using animal products.


Before she saw the hit film, Bieber reached out to her then 28 million Instagram followers for advice on how to be vegan. “I’m trying to switch to a mostly plant-based diet to watch The Game Changers,” Bieber wrote on an Instagram story. “When you have suggestions for other things to see [and] read, send it to me. “

It looks like crowdsourcing vegan advice helped get Bieber where she is today, and with the new documentary Seaspiracy exposing the horrors of the global fishing industry, Bieber may be inspired to try all animal products, including fish to leave out for good.

Celebrities on the verge of vegan

Bieber is among a group of celebrities who have actively reduced their consumption of animal products and are so close to being entirely herbal. Katy Perry and her husband Orlando Bloom are both almost there. “I’m 95 percent ready to be 100 percent vegan,” Perry – an Impossible Burger superfan – told her 109 million Twitter followers in January, adding that her dog, Nugget, has also been on a plant-based diet for the past four months .


For his part, Bloom revealed that he eats meat because he has a thing for cows. “I’m 90 percent plant-based, so maybe I only eat a really good piece of red meat once a month,” Bloom said during an interview with the Sunday Times in March. “Sometimes I look at a cow and think: ‘This is the most beautiful thing there is.'”

And the Kardashian / Jenner clan is also part of the almost vegan club. Kim Kardashian West has been experimenting with plant-based diets since 2019, and this year the 40-year-old reality star and business mogul committed to giving up animal products entirely. In doing so, she also convinced her sisters to eat a plant-based diet. In May, Kourtney Kardashian announced in a post on her blog Poosh Your Wellness, along with a vegan food diary, that she was “95 percent vegan”. Kourtney Kardashian is currently dating Blink-182 drummer and longtime vegan. Travis Barker. If all goes well, Barker could bring Kourtney Kardashian 100 percent.

Love the vegetable lifestyle as much as we do?
Get the best vegan recipes, To travel, Celebrity interviews, Product selection, and so much more in every issue of VegNews magazine. Find out why VegNews is the worldwide one # 1 plant magazine by subscribing today!

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Recipes with Whole Wheat Pasta

Hometown Focus Recipes | Hometown Focus



In line with our Health Edition this week, I was looking for recipes that offer the possibility of a healthier choice. The recipes are also designed to be made for just two people, although simple math should guide the chef on how to make a recipe for more. These are all from the cookbook Diabetes & heart-healthy meals for two

As I’ve lamented in the past, I’ve always enjoyed cooking for a crowd, but these opportunities are rare. It would be okay to prep just two, but I always like leftovers, so I would most likely at least double these recipes to have something left over for a lunch or second dinner the next day.


These are also lighter eating options as we continue with our hot weather and no rain. Not to mention, they’re good for you!

Chopped salad with Italian dressing


• 2 TBSP. Apple juice concentrate
• 2 TEA SPOONS. Apple Cider Vinegar
• 1 teaspoon. fresh lemon juice
• 1 teaspoon. Olive oil (extra virgin preferred)
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. Salt-
• 1/8 tsp. Garlic powder
• 1/8 tsp. paprika
• 1/8 tsp. dry mustard
• 1/8 tsp. pepper


• 2c. green leafy lettuce, torn into bite-sized pieces
• 1/4 c. chopped broccoli florets
• 1/4 c. chopped cauliflower florets
• 2 TBSP. chopped carrot
• 2 TBSP. chopped radishes
• 2 TBSP. chopped cucumber
• 2 medium-sized cherry tomatoes, halved

Mix the dressing ingredients in a small bowl. Put the salad in flat salad bowls. Spread the remaining ingredients on the salad. Pour the dressing over it

Salad. (Yield: For 2 people; 1/2 cup of lettuce and 2 tablespoons of dressing per serving)

Salad with cucumber and blue cheese

• 1/2 large cucumber, peeled and diced
• 2 TBSP. finely chopped red onion
• 2 TBSP. chopped fresh parsley
• 1 TBSP. Apple Cider Vinegar
• 2 TEA SPOONS. sugar
• 2 TBSP. crumbled low fat blue cheese
• 1 medium tomato, cut into four slices

In a small bowl, stir together the cucumber, onion, parsley, vinegar and sugar. Stir in blue cheese. Let stand for 5 minutes to allow the flavors to mix. Place 2 tomato slices on each plate. Pour the cucumber mixture over it. (Yield: 2 servings; 1/2 cup per serving)

Ginger tuna patties

• 2 large egg whites
• 2 TBSP. thinly sliced ​​spring onions
• 2 TEA SPOONS. finely chopped peeled ginger root
• 1 teaspoon. Soy sauce (lowest sodium)
• 1/2 tsp. toasted sesame oil
• Cayenne pepper
• 9 ounces. low-sodium light tuna in
Water, drained and cut into small up
medium pieces
• 1 teaspoon rapeseed or corn oil

In a medium bowl, whisk together egg whites, spring onions, ginger root, soy sauce, sesame oil, and cayenne pepper. Add the tuna and stir gently.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Divide the tuna mixture in half, making sure each has an equal amount of liquid so that the egg whites hold each patty together. Put one of the halves in a 1/2 cup measuring cup. Turn over on the pan and flatten the mound slightly. Repeat with the remaining mixture. Cook for 4 minutes on one side. Flip gently and cook for 3 to 4 minutes, or until firm. (Yield: 2 servings; 1 patty per serving)

Grilled Tuscan Chicken

• 2 TBSP. fresh lemon juice
• 1 TBSP. white balsamic vinegar or white

Wine vinegar
• 1 medium clove of garlic, chopped
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. dried sage
• 1/8 tsp. Pepper (coarsely ground)
• 2 boneless and skinless chicken breasts
Halves (about 4 ounces each), all visible
Discarded fat, chopped to 1/2 inch
• Cooking spray

In a medium-sized non-metallic bowl, stir together the lemon juice, vinegar, garlic, oregano, sage, and pepper. Add the chicken and turn it over to the coat. Cover and chill for 30 minutes, turning once. Transfer the chicken to a plate and discard the marinade.

In the meantime, spray the grill grate lightly with cooking spray. Preheat the grill on medium level. Grill the chicken for 4 to 5 minutes on each side or until it is no longer pink in the center. (Yield: Makes 2 servings; 3 ounces of chicken per serving)

Cajun chicken pasta

• 1-1 / 2 ounce. uncooked wholemeal penne
• 1 teaspoon rapeseed or corn oil
• 8 ounces. Boneless chicken breast, skinless,
all visible fat discarded, but bite-sized
• 1/2 small onion, diced
• 1/2 small red pepper, chopped
• 1/2 small green bell pepper, chopped
• 2 ounces. Baby portobello mushrooms, sliced
• 2 medium-sized garlic cloves, chopped
• 2 TBSP. fat-free sour cream
• 2 TBSP. light tub cream cheese
• 2 TBSP. non-fat milk
• 1/2 tsp. salt-free, extra spicy
• 2 TBSP. grated or grated reduced fat
Parmesan cheese

Prepare the pasta according to the package instructions, omitting the salt and oil. Drain well in a colander.

In the meantime, in a medium-sized non-stick pan, heat the oil over medium heat and swirl to coat the bottom. Cook the chicken for 4 to 5 minutes, or until it is golden brown on the outside and no longer pink on the inside, stirring frequently. Transfer to a plate and set aside.

Mix the onion, bell pepper, mushrooms and garlic in the same pan. Simmer over medium heat for about 3 minutes or until tender, stirring frequently. Stir in chicken and pasta.

Whisk the remaining ingredients except for the parmesan. Pour into the pan and stir to heat it. Sprinkle with parmesan cheese. (Yield: Makes 2 servings; 1-1 / 2 cups per serving)

French toast with orange and strawberry sauce

• 1c. Egg substitute
• 1/2 tsp. Vanilla extract
• 4 slices of light wholemeal bread
• 1 teaspoon rapeseed or corn oil
• 1/4 tsp. grated orange peel
• 1/3 c. fresh orange juice
• 1 TBSP. sugar
• 1/2 tsp. Cornstarch
• 1c. whole medium-sized strawberries,
• 1 (6 oz.) Container of non-fat vanilla yogurt

Whisk egg substitute and vanilla in a shallow bowl. Dip each slice of bread in the mixture and brush on both sides. Allow excess material to drain off. Set aside on a plate.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Bake the bread for 4 minutes on each side or until golden brown.

In the meantime, mix the orange peel, orange juice, sugar and cornstarch in a small saucepan and stir until the cornstarch has dissolved. Bring to a boil over medium heat. Cook for 1 minute, stirring frequently. Take off the heat. Allow to cool slightly.

Just before serving, stir the strawberries into the orange sauce until coated. Spoon over the bread. Top up with the yogurt. (Yield: For 2 people; 2 slices of toast, 1/2 cup plus 2 tablespoons of sauce and 1/4 cup of yogurt per serving)

Do you have recipes to share? We’d love to hear from you. Email your recipes to Please enter your name, place of residence and a telephone number. For those who do not have internet access, you can get your prescriptions at Hometown Focus, 401 6th Ave. Send N., Suite 1111, Virginia, MN, 55792.

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