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A guide to AIP flours.
Make baking and cooking easy,
and enjoy the
 foods you love. 
AIP friendly flours

Baking on the AIP diet does not have to be difficult, in fact it is just like traditional baking once you get the knack of it. Below is my guide to understanding each flour, where I purchase them from, and how to use them.

The main flours used in AIP baking are : Cassava flour, Tapioca Starch, Arrowroot Starch, Coconut flour, Tigernut flour. There is also Green Banana (plantain) flour, Sweet Potato flour and Water Chestnut flour which I am yet to try.

Cassava flour

Cassava flour comes from the Cassava Root, simply made from the whole root, peeled, dried and ground. It is often used in gluten-free products as it is the most like wheat flour. 

Flavour : mild

Texture : soft and powdery

Nutrition : high carbohydrate

Baking : Heavy and dense when added to a recipes

Great for : Tortillas, cookies, doughs, pie crusts, 

AIP banana raisin muffins
AIP spongy beetroot brownie cake_edited.jpg
Coconut flour

Coconut flour is made from the meat of the coconut which has been dried and then ground into a powder flour texture. It works well in baking, is a very absorbent flour and has a coconut flavour.

Flavour : coconut

Texture : soft and powdery

Nutrition : high in protein, low in carbohydrate

Baking : Heavy weight that absorbs lots of moisture. It can dry out baked goods and make them heavy. Should only be used in small quantities and best combined with other flours. 

Great for : crunchy cookies, scones, breads, pie crusts.

Arrowroot flour

Arrowroot flour comes from the Maranta Arundinacea. It is mainly used as a thickener in sauces and in baking.

Flavour : no taste

Texture : very smooth and powdery

Nutrition : higher protein, vitamin B, iron, potassium

Baking : Thickens when heated so it acts as a gluten replacement. Arrowroot produces a glossy shine to sauces. Best used in small quantities and in combination with other flours when baking.

Great for : sauces, fruit desserts, glazes, baking.

Where to buy

Based in New Zealand it can be hard to find some of these ingredients readily available in the supermarket. Cassava and Tigernut flours can both be purchased easily online.

Cassava Flour : iherb, Matakana Superfoods, or other online stores.

Tigernut Flour : Nile or other online stores.

Coconut Flour : Supermarket

Tapioca Flour : Supermarket

Arrowroot Flour : Supermarket

Tigernut flour

This is a new flour. It is not a nut as the name implies but a small root. It's completely gluten-free, Paleo and AIP friendly. It has a slightly sweet, nutty flavour, and has a little more protein than other flours. It is an expensive flour and requires sifting when dry makes AIP baking have a more traditional taste and texture.

Flavour : sweet & nutty

Texture : soft and high fiber, like almond meal

Nutrition : higher in protein

Baking : Extremely light weight, high fibre and airy flour. Adds a lightness and crumb to baking (like Almond Meal). Needs to be combined with other flours to bind it, otherwise baking will be crumbly.  

Great for : cakes, muffins, cookies.

Tapioca flour

Tapioca flour or starch comes from the starch of the Cassava Root. It lends a thick, chewy texture to baking, and acts as a thickener to sauces, soups and puddings.

Flavour : slightly sweet

Texture : very smooth and powdery

Nutrition : higher protein, vitamin B, iron, potassium

Baking : Thickens when heated so it acts as a gluten replacement. Creates a crispness to crusts, chewiness to baking, thicker to sauces, and a stretch to doughs or batters as they rise. Best used in small quantities and blended with other flours.

Great for : cakes, muffins, cookies, doughs.

AIP spinach broccoli muffins.jpg

Nourish Me Free shares my personal opinions and journey. It provides basic educational information and should not be taken as professional health or medical advice.  

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