Weight and volume in food – convert deciliter to grams, cups and ounces

Converting weight and volume in foodHow much does 100 ml flour weigh? Some recipes use ml and some use oz. To be able to follow a recipe it’s good to know how to convert weight and volume.
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Ginger biscuits with oats and banana

Ginger and oat biscuits with lots of fiber

Biscuits do not have to be loaded with sugar and unhealthy fat. They can taste good anyway. They are quite rich in fiber and are spiced with a big measure of ginger. They are not very sweet, so if you have a sweet tooth you can add a teaspoon of syrup or honey. If you don’t like ginger you can reduce the amount, or leave it out all together. If you love ginger, use fresh, it’s much nicer than dried. Raisins can be swapped for any other dried fruit. The biscuits are great energisers if you are going for a hike.
Cooking time: 30 minutes, including a paus.

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Cottage cheese bread with sunflower seeds – LCHF

Cottage cheese bread LCHFA nice bread for those eating a little less flour and gluten. The seasoning gives nice flavouring and the sunflower seeds good chewing.
Cooking time: 5 minutes mixing, 15 minutes swelling and 40 minutes baking.
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LCHF pancake with coconut and vanilla

Pancake coconut LCHFOne of these pancakes will fill you up. Like many LCHF recipes it is low in carbohydrates and high in fat, and also very filling. The coconut flakes gives it a nice texture and the vanilla essence a nice flavour. If vanilla essence is hard to find, use grated vanilla stick or vanilla sugar instead.
The pancake works both as a luxury breakfast, a large snack or as a dinner.
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Comparison between different flours – which contains most protein and which most carbohydrates?

Is the difference really as large between different types of flours that the debates make you think? Is it really THAT much better baking using dinkel flour than ordinary plain wheat flour? Some recipes seem to think that it’s perfectly fine to throw in a cup sugar or two as long as dinkel flour is used in the recipe. I wonder…

Of course it all depends on what you want to achieve by changing flour. If the aim is to eat a little healthier, with fewer fast carbohydrates there does not seem to be a huge gain by changing stark white plain wheat flour for a whole meal dinkel flour. If you are eating LCHF or a diet restricting carbohydrates you may want to count a bit more carefully.

Plain wheat flour contains 10 g of protein, dinkel flour 13 g. That is 30% more, which sounds like a lot, but in reality it’s 3 g. Does that really make a huge difference? Comparing carbohydrates the difference is even less. Wheat flour contains 73 g and dinkel flour 65 g of carbohydrates, a 12% increase. If you are thinking about switching flour and get some proper effect, you are better off choosing soya flour that contains 37 g protein and 16 g carbohydrates. If you don’t like the extremely disgusting taste (in my humble opinion) of the soya flour, there are other options. Almond flour contains 19 g protein and 6 g carbohydrates, chickpea flour contains 22 g protein and 59 g carbohydrates and coconut flour contains 20 g protein and only 4 g carbohydrates. But, I found both chickpea flour and coconut flour hard to get hold of.

The other option is just to half the amount of bread and cookies you eat, and you solved the problem without burying your head too deeply in the flour bag! 🙂

Comparison flours, g of protein and carbohydrates per 100 g

Plain wheat flour
• Protein 10 g
• Carbohydrate 73 g

Graham flour
• Protein 10 g
• Carbohydrate 61 g

Buckwheat flour
• Protein 7 g
• Carbohydrate 76 g

Dinkel flour or spelt flour, whole meal
• Protein 14 g
• Carbohydrate 59 g

Dinkel flour or spelt flour
• Protein 13 g
• Carbohydrate 65 g

Soya flour
• Protein 37 g
• Carbohydrate 16 g

Oat flour
• Protein 19 g
• Carbohydrate 45 g

Almond flour
• Protein 19 g
• Carbohydrate 6 g

Chickpea flour
• Protein 22 g
• Carbohydrate 59 g

Coconut flour
• Protein 20 g
• Carbohydrate 4 g

Good luck with your baking!
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