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Healthy Living

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Toasted vs Roasted Sesame Seeds

Toasted vs Roasted Sesame Seeds

By: | January 27, 2025

Do you love cooking with sesame seeds? If so, you’re likely searching for more ways to enjoy them. While sesame seeds can be enjoyed plain, their flavor is amplified when they are toasted or roasted. To learn how you can cook sesame seeds to perfection and boost the flavor of your favorite dishes, continue reading as we discuss the difference between toasted vs. roasted sesame seeds.

What Are Sesame Seeds?

Sesame seeds are the seeds that grow in the pods of the sesame plant—Sesamum Indicum. Though this flowering plant is found mainly in the tropical regions of India and Africa, sesame seeds are a nutrient-rich ingredient that is enjoyed worldwide. In addition to being consumed whole, these seeds can also be pressed for sesame oil or toasted and used to make sesame paste. Untoasted seeds are also used to create a popular sesame paste known as tahini.

Toasted Sesame Seeds

Toasted sesame seeds can be used to add a depth of flavor to your dishes that regular sesame seeds won’t provide. When toasting sesame seeds, white seeds, a.k.a hulled sesame seeds, are often the variety used. Toasted sesame seeds are traditionally found in Japanese dishes and can be used in various sauces and garnishes. They can even be used as a topping on muffins and ice cream.

How to Toast Sesame Seeds

  1. Gather the number of sesame seeds that you would like toasted.
  2. Add sesame seeds to a medium frying pan and spread into a thin layer.
  3. Cook the sesame seeds over medium heat for 2-3 minutes until they are fragrant and turn golden brown.
  4. To ensure that the sesame seeds do not burn, move the seed around the pan every 30 seconds, making sure that they are evenly toasted.
  5. Remove from the pan and allow to cool.
  6. Use immediately or place into an airtight container and store in the refrigerator.

What Are Roasted Sesame Seeds?

Roasted and toasted sesame seeds are similar in look and taste. The only difference is that toasted sesame seeds are made on the stove, whereas roasted sesame seeds are made in the oven. Roasting the sesame seeds makes the seed plump and intensifies the flavor, which adds a more nutty and smoky taste to your meals.

How to Roast Sesame Seeds

Roasting sesame seeds in the oven is ideal when handling a lot of seeds at once. Because the oven is a larger space, it allows the seeds to cook more evenly. When roasting seeds in the oven, we recommend using a sheet pan to allow for a nice even surface. Roasted sesame seeds will also be more evenly browned than toasted sesame seeds.

  1. Preheat the oven to 350°F.
  2. Gather the sesame seeds you’d like to roast and spread them out in a single layer onto a prepared baking sheet.
  3. Place the sesame seeds into the oven for 8-10 minutes per batch, stirring every 2 minutes.
  4. Watch the sesame seeds closely until they are fragrant and have turned light brown in color.
  5. Once cooked, remove the roasted sesame seeds from the oven and transfer them to a plate immediately. This will prevent the seeds from cooking any further.
  6. Allow the seeds to cool and use immediately or place them into an airtight container and store them in the refrigerator.

How to Use Toasted and Roasted Sesame Seeds

Toasted and roasted sesame seeds are versatile and can be added to sweet and savory dishes. To help you begin cooking with sesame seeds today, we’ve compiled a list of the many ways that we enjoy using sesame seeds.

Now that you know how to roast and toast sesame seeds, it’s time to start using them in your recipes. Simple and quick to make, cooked sesame seeds can be used to level up all of your favorite meals. So whether you make a savory dish like the Sesame Shrimp Millet and Quinoa Grain Bowl above or add sesame seeds to a sweet treat, we’re sure the outcome will be delicious. From everyone at Bob’s Red Mill, we wish you a healthy and happy day!

Want to learn more about sesame seeds? Check out our article Do Sesame Seeds Have Gluten? and 4 Sesame Seed Benefits.

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How to Make Seitan from Scratch

How to Make Seitan from Scratch

By: RedmanShop | January 5, 2025

If you’ve spent some time in the vegetarian and vegan sections of a health food store, you’ve probably come across various plant-based meat substitutes, with tofu, tempeh and gluten-free soy protein being the most popular. Whether you’ve dared to try these alternatives or not, there’s another meat-like protein taking the spotlight—seitan. If you’re like many and are left wondering what exactly is seitan and how you make it, you’re not alone. Continue reading for a complete guide covering all there is to know about this plant-based cooking product and how you can make it from scratch.

Where Does Seitan Come From?

While seitan has recently gained popularity, it’s not a new product. Instead, it’s a vegan meat substitute that has been around for years and more recently emerged with a new name. Enjoyed in China as early as the 6th century, the seitan was initially known as “mian jin” and served for centuries.

However, in the 1960s, mian jin received a “makeover” by George Ohsawa, who founded the macrobiotic diet and introduced seitan as a new term combining the two Japanese words:

  • “sei”: made of
  • “tanpaku”: meaning protein

What Is Seitan?

What is seitan, exactly?

A popular meat substitute used primarily in vegetarian and vegan meals, seitan is often referred to by many different names, including wheat meat, gluten meat, vital wheat gluten, and gluten. It’s made by combining two ingredients—wheat gluten and water—and is a soy-free alternative to many of the meat-free products available for individuals following a plant-based diet.

But what is the difference between seitan vs tempeh? When cooked, seitan takes on a meaty texture that is both dense and chewy. Because its texture is similar to that of meat, most people prefer it to tofu or tempeh when making a genuinely meaty dish. Additionally, seitan absorbs flavor exceptionally well, making it easy to include in various cuisines ranging from sweet and savory to spicy.

Luckily, making this versatile ingredient at home is easy. Creating seitan requires you to knead vital wheat gluten and water until it forms into a firm ball or loaf. Wheat flour or additional ingredients can be added to improve the texture; however, they’re not always needed.

After the dough has been formed into a ball, it is rinsed and boiled to wash away the starches. Seitan can be used to create everything from vegan chicken strips to plant-based taco meat and is a favorite amongst vegetarians and meat-eaters alike.

Can Everyone Enjoy Seitan?

Ideal for those following a plant-based diet and people who have a soy allergy, seitan is entirely soy free and high in protein, making it an excellent choice. That being said, while seitan is a delicious meat alternative, it’s not for everyone. If you’re gluten intolerant or have celiac disease, seitan is unfortunately not the meat substitute for you.

Made entirely of wheat gluten, seitan is not a gluten-free food and shouldn’t be treated as such. Additionally, while seitan contains high amounts of protein, it is not a complete protein source. Because of this, it must be combined with other sources of protein when you eat it. Ingredients like chickpea flour, soy flour, and soy sauce can be added to your seitan dough to complete the string of essential amino acids.

Seitan Ingredients

While seitan can be made in several different ways, here’s an overview of how to make seitan and the ingredients commonly used in this dish.

Vital Wheat Gluten

Vital wheat gluten, also known as gluten, is a protein naturally found in wheat. Commonly used in bread baking, when a small amount is added, it improves the texture and elasticity of the dough. Additionally, it’s the main ingredient used to make seitan and helps create a chewy, meaty texture.

Nutritional Yeast

Nutritional yeast is a top-rated vegetarian dietary supplement. Known for its pleasantly cheesy flavor, it’s loaded with good-for-you nutrients like vitamin B-12 and protein. Mix it into your favorite sauces, or add it to plant-based alternatives to recreate traditional flavors.

Spices and Flavorings

Seitan soaks up whatever is around it as dehydrated food, making it an easy ingredient to flavor. To make a delicious lunch or dinner seitan recipe that tastes similar to meat, we recommend using herbs and spices like garlic, onion, fennel, turmeric, soy sauce, molasses, tahini, and olive oil.

Broth or Liquid

Seitan is a dehydrated food, which means that it needs to be rehydrated before enjoying it. While seitan can be rehydrated using water, the result will often be a bit bland, especially if other flavorings are not added to the recipe. To rehydrate your seitan and flavor it simultaneously, choose a pre-flavored liquid like soup or vegetable broth.

How to Make Homemade Seitan from Scratch

Making basic seitan in the comfort of your kitchen is easy. Keep scrolling for a step-by-step guide to make seitan from scratch.

What you’ll need:

  • Medium bowl (2)
  • Whisk
  • Basic seitan ingredients
  • 18-inch-long sheet of aluminum foil
  • Measuring cup
  • Medium pot and lid
  • Steamer basket

Ingredients

  • 1 ¾ cups  Wheat Gluten
  • ⅓ cup Nutritional Yeast
  • 2 tsp Garlic Granules or Garlic Powder
  • 1 tsp Onion Powder
  • 2 tsp Crushed Fennel
  • ½ tsp Turmeric
  • 3 Tbsp Soy Sauce
  • 1 tsp Molasses
  • 1 tsp Tahini
  • 1 ½ Tbsp Oil
  • 1 ½ cups Mushroom or Vegetable Broth

Step 1:

Start with wheat gluten. In a medium bowl, combine the wheat gluten, nutritional yeast, and dry spices—whisk them together. Combine the remaining ingredients in a separate bowl and stir until they’re smooth.

Step 2:

Form a well in the dry ingredients and pour the wet mixture in slowly. Use a fork to bring the dough together until you notice that it’s lumpy and springy.

Step 3:

Pour the mixed dough onto a sheet of aluminum foil (or parchment paper) and wrap it, forming it into a log-like shape.

Step 4:

Bring 4-6 cups of water to a rolling boil in a medium pot and place a steamer basket inside. Next, add the seitan that’s been wrapped in foil and cover the pot with a lid allowing 80 minutes of cook time without removing the lid.

Step 5:

Once the seitan is done steaming, allow it to cool for 30 minutes before cutting it into slices or chunks. Enjoy your cooked seitan as is, sear it on the stovetop, or combine it with another recipe to create a truly satisfying meal.

Ways to Cook Seitan

Now that you know how to make homemade seitan, it’s time to decide how you’d like to cook it. Seitan can be baked, steamed, or boiled, which will all result in different textures. Whether you are looking to make vegan seitan patties, a steak, sausage, or a stir fry, there are many dishes you can make once you’ve created the seitan dough. Before determining how you’d like to cook this vegan meat substitute, we recommend finding a recipe to add it to first. Knowing what you’ll be combining the seitan with will help you decide what method to use.

Simmering Seitan

To simmer seitan, you’ll want to begin with a pot and a large portion of it. Instead of cooking your seitan in boiling water, ensure that you have simmering broth (vegetable broth or vegan chicken broth) or water and cook it until it’s fully done. Though proper simmering can be achieved with water alone, for a boost of flavor and nutrients, season the seitan with vegetable stock, soy sauce, miso paste, nutritional yeast, and other spices.

Because the seitan will be set directly into the liquid, it will soak up its flavors and develop a soft and spongy texture. Though delicious, this smooth texture won’t hold up well in firm dishes and is best when added to soups, pasta, and stews.

Steaming Seitan

To get properly steamed seitan, you will need a steamer or a steaming basket that can be easily set up in a pot. Making steamed seitan is easy, first, bring the water in the pot to a simmer and then add the seitan to the steaming basket.

This process will allow the seitan to develop a pleasant texture that is neither too soft nor too firm. Instead of creating a crust, the outer layers of the seitan will remain smooth, ideal for combining with other steamed foods like vegetables.

Baking Seitan

If you want to create a portion of seitan with a firmer consistency, we recommend baking it in the oven. Because the baking process will slightly dehydrate the seitan, it will create a firm texture and crusting outside. To bake it to perfection, simply place the seitan on a lightly greased baking sheet and bake at 180°C – 200°C/360°F – 390°F. Be sure to marinate the seitan beforehand to add flavor and prevent it from drying out.

Making seitan is an excellent way to ensure that you know what’s in your food. While cooking it for the first time might seem a bit intimidating, it’s actually quite simple. Follow the step-by-step guide above to ensure that your cooked seitan turns out perfectly. If you’re a pro at making seitan and are having trouble figuring out what meals to make with it, check out these five quick and easy seitan dinner recipes. From everyone at Bob’s Red Mill, have a filling and flavorful day!

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What Is a Dutch Oven Used For?

What Is a Dutch Oven Used For?

By: RedmanShop | January 4, 2025

From homemade breads to braised meat, the Dutch oven is a piece of cookware that finds itself on the wishlists of home chefs everywhere. It’s typically made from seasoned or enameled cast iron or ceramic and is able to withstand high heat. A versatile kitchen essential, the Dutch oven comes ready to handle most cooking tasks, keeps your food warm and waiting for extended periods of time, and tends to produce richly flavored end results that dinner guests swoon over. If you are a home chef that wants to take their cooking skills to the next level, then a classic enameled Dutch oven just might be a worthy investment.

This article is going to answer the questions “What is a dutch oven and what is it used for?” Keep reading to learn about the many benefits and uses of this cast iron cookware.

Bread

One of the easiest (and more surprising) ways to use a Dutch oven is actually for breaking bread. About a decade ago, professional baker Jim Lahey found that perfectly golden bread could be made without the need for kneading, instead shaping it in his Dutch oven. Since then, bread enthusiasts everywhere have purchased the classic Dutch oven with only one desire: to bake incredible loaves of homemade bread with little effort right in the comfort of their own kitchens. If you’re looking to try it out yourself, here’s the recipe for No-Knead Artisan Bread that can be found on our bags of Artisan Bread Flour.

Casseroles and Lasagnas

Devout followers of the Dutch oven swear by its incredible ability to make one-pot casseroles and lasagnas. Spread a layer of sauce, a layer of pasta or tortillas, a layer of cheese, then bake it all in the Dutch oven until it’s cooked through and ready to be devoured. For a simple and taste-filled weeknight meal, try assembling this hot and bubbly Easy Enchilada Casserole in your Dutch oven.

Skillet Cookies

If you’ve ever sat around a restaurant table with friends going bite for bite into an ice cream-topped skillet cookie, you’ve more than likely dreamt of making your own at home. With a Dutch oven, the good news is you can! Simply add your homemade cookie dough in an even layer to your Dutch oven and bake until golden. As an after-dinner sweet treat, experiment with a mix of chocolate and marshmallow with this recipe for A Chocolate Marshmallow Skillet Cookie.

Chicken Stock

Dutch ovens are notorious for roasting chickens, so when it comes to homemade chicken stock, they’re your easiest bet. Once you’re done roasting the chicken, save the juices and use them as a base for your homemade chicken stock. It saves you the extra time spent cleaning and also makes for a rich and wonderful homemade stock that you can cook right on the stovetop. With your chicken stock prepared, try this recipe for Lemony Chicken Barley Soup, a hearty dish made with pearl barley and lemon.

Frying

Frying can often prove to be messy and full of oil splatters, but it’s a method of cooking that can come in handy for everything from homemade donuts to latkes. Because the sides of the Dutch oven are tall and the fact that it can handle extremely high heat, this makes it a perfect candidate for all your once-in-a-while frying needs. If you’re looking to fry something unique and tasty in your own Dutch oven, give this Gluten Free Fried Chicken recipe a try, it’s made with almond milk, apple cider vinegar, and Bob’s Red Mill Gluten Free 1-to-1 Baking Flour.

Braised Meats

We promise you’ll love this easy fall dinner recipe. The technique of braising meats is surprisingly simple (especially when considering the end result it yields). After seasoning and searing your meat in the Dutch oven, take it out and add a simple mixture of onions, celery, and carrots. Next, deglaze the pot, return the meat, let your liquid simmer, then move it all into the oven at 325°F. In this process, the magical workings of the Dutch oven are truly given their time to shine. Pair the richness of a braised meat dish with something like this Market Greens with Millet salad, and you’re all set for dinner.

Roasting

Okay, here comes one of the primary reasons why household cooks everywhere opt for purchasing a Dutch oven: its incredible roasting capabilities. In a large Dutch oven, you can actually prep an entire chicken with a simple mixture (like lemon, garlic, onion, butter, salt, pepper and fresh herbs) then slide it into the oven and let it do its thing. In approximately an hour and a half, you’ll have a crispy, juicy, beautiful chicken that’s bursting with flavor. After your chicken is finished, pair it with any one of these 6 Stunning Grain Bowls for a delicious and nutritious meal.

Poaching Chicken

If you’re looking for a moisture-filled and tender chicken, you may lean towards the idea of poaching to prevent dryness. Because the Dutch oven is deep and also good at retaining heat, it can hold your chicken and your water while still allowing room for it to simmer to perfection. Poached chicken works well for shredding and including in recipes like this Chicken Taco Casserole (which you can conveniently make in your Dutch oven).

Soups, Stews, and Chilis

When it comes to soups, stews, and chilis, there’s nothing quite like the intensity of the layered flavors that a cast iron Dutch oven brings forth. You’re able to start with ingredients like veggies, add your meats, beans, or whatever you’d like, then top it all with cheese or additional fresh herbs. Whether you’re going for a beef stew or a hearty vegan chili, you’ll be able to cook a variety of different recipes with this piece of cast iron cookware. Bob’s Red Mill Vegi Soup Mix is made from a hearty combination of yellow and green split peas, barley, lentils, and pasta, and makes for a great base for soups, stews, and chilis that can be cooked right on the stove.

Risotto

Risotto is famous for requiring an immense amount of constant stirring when it’s done the traditional way on the stovetop. Enter the Dutch oven and your weeknight dinner just became a whole lot easier! Bake your rice and chicken stock in the oven, covered, until the liquid has been absorbed. When you pull it out, give it a hearty stir, and you’ll be left with creamy and wonderful risotto (made with a lot less effort). Experiment with the selection of  unprocessed rice for an appealing risotto texture, or try this recipe for Vegan Quinoa Mushroom Risotto.

Applesauce

With the slow cooking style of the Dutch oven and its ability to be popped straight into the oven, it’s the perfect vessel for creating sweet and beautiful baked applesauce. Simply peel, quarter and core your apples, toss them in with some brown sugar, butter, cinnamon and lemon juice, and bake until the apples are soft. Serve warm (perhaps over a bowl of ice cream sprinkled with some Rolled Oats).

Pasta

Many of us are used to boiling a big pot of water when we’re creating a pasta dinner. However, when the Dutch oven enters the kitchen scene, pasta can become way more fun and full of flavor. If you use a combination of liquids (broth or wine) that double as sauce ingredients while also cooking your pasta through, you can save water, time, eliminate dishes, and also end up with a flavor-filled result. For a fresh and tender homemade pasta, give Pasta Recipe a try, made with olive oil, eggs, semolina pasta flour, and water.

Other Creative Uses

Although the Dutch oven is clearly an ideal choice for a variety of yummy, easy recipes, it has a couple other creative uses, too. It can be used as a way to keep food cold. Just fill it with ice water, let it sit, pour it out, dry it, then add your food to keep it chill and fresh. In addition, the enameled lid of a cast iron Dutch oven can be turned upside down, covered with foil, set upright in its knob, and used to hold food that needs to be browned. And finally, for the campers out there, the Dutch oven (depending on the brand) is known as a trusty companion to meals done over the campfire.

Types of Dutch Ovens

Lodge: The Lodge Dutch oven is porcelain-enameled, oven-safe up to 500°F, and can be used on any cooktop, aside from over the campfire. They do, however, make a cast iron deep camp Dutch oven perfect for outdoor adventures.

Le Creuset: A pricier Dutch oven than some of the others, you can cook anything in this enamel-coated beauty. You can find a Le Creuset Dutch oven in a variety of sizes to suit your needs.

Tramontina: With an enamel coating and an ability to withstand oven temps up to 450°F, this is a great choice for large families or those who love hosting gatherings.

Anolon: The Anolon has a matte black enamel interior, large size handles that make it easy to hold, and is oven safe up to 500°F.

Staub: Known for its ability to brown evenly, the Staub Dutch oven lid can withstand 500°F, and the pot can deal with 900°F!

Whether you’re using your cast iron Dutch ovens for a dessert dish of skillet cookies, a big batch of applesauce, or to roast a whole roasted chicken, the possibilities for this versatile kitchen essential are endless.

Happy cooking!

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What Is Tapioca Flour & Where Does It Come From?

What Is Tapioca Flour & Where Does It Come From?

By: RedmanShop | January 4, 2025

Even if you’re not an avid baker, you’ve probably heard about tapioca flour once or twice. Often considered a baker’s secret ingredient, tapioca flour is just the thing you need to take your favorite recipe to the next level. If you’ve ever made a stew that was too watery or a pizza crust that didn’t quite have the chewy-on-the-inside, crispy-on-the-outside crust that you were hoping for, then you’ve had reason to use tapioca flour.

Though incorporating starches into your baking routine might be a new concept to you, it’s been around for years. Starches are an excellent way to amp up the texture of any recipe. Whether you’d like to thicken up your favorite pie pudding or create the ooey-gooey gluten free cookies that you have saved on your Pinterest board, tapioca flour is your new best friend.

At RedMan, we know just how useful starches can be. To help you get started, we created this all-in-one guide to tapioca flour. Use it to learn more about this helpful starch and determine which of your favorite recipes would benefit from it. Let’s get started!

Tapioca Powder

Tapioca is a starch that derives from the cassava root. This starch is extracted through a process of washing and pulping. Once enough wet pulp has been gathered, it is then squeezed to extract the starchy liquid. This cassava starch is a dietary staple in various countries in Africa, Asia and South America.

Tapioca starch is an essential ingredient in gluten free baking and a favorite amongst those following a paleo diet. Naturally gluten free, tapioca flour can serve as a wheat substitute in a variety of gluten free recipes.

Because this cassava starch is both odorless and tasteless, it makes it easy to add to any recipe (savory or sweet) without changing the flavor of the recipe itself. When added to baked goods, tapioca starch helps the ingredients properly bind together.

A function that gluten is often used for. Tapioca starch’s binding abilities help bakers achieve baked goods that are fluffy, light and spongy in texture. Like many other starches, tapioca flour can also be used as a thickening agent in soups, stews and puddings.

How to Cook with Tapioca Flour

Have some tapioca flour in your cupboard that you’re not sure how to use? We’ve got you covered. Like other starches, tapioca flour works as a great thickening agent when added to liquid-based foods. However, there are a few differences between tapioca flour and other starches. One of the most notable differences is that tapioca flour retains its texture even after it’s been frozen. This means that when using tapioca starch, you no longer have to worry about freezing the leftover soup you’ve made. Simply place it in the freezer, let it thaw once you’re ready to eat, and enjoy! It will still have the same thick and creamy texture that it had before.

If you already use starches in your baked goods and want to change things up, then try using small tapioca pearls to make this Easy Tapioca Pudding. Simple to make, this creamy dessert is the perfect comfort food!

Where to Purchase Tapioca Flour

Now that you know a little more about tapioca flour, it’s time to start using it in your recipes. Our Bob’s Red Mill Tapioca Flour is one of our most versatile gluten free flours. Certified gluten free, paleo, kosher, vegan and non-GMO, this flour comes straight from the cassava plant itself. No extra processing or ingredients necessary! Use it as a thickening agent or to make delicious desserts like bubble tea.

Tapioca Flour Uses

Now that you know what tapioca flour is, it’s time to start using it! When baking or cooking with tapioca flour, we recommend using it alongside other gluten free flours such as almond flour. This will help ensure that your recipe achieves the desired consistency. It’s also important to note how much liquid is in the recipe.

When combined with liquid, tapioca flour will turn into a paste-like substance that can then be stirred into the rest of the recipe. Tapioca flour’s water-absorbing capabilities make it perfect when adding moisture to baked recipes or used to thicken sauces. Because it is tasteless and odorless, it can be added to a recipe without changing the flavor.

Use It as a Thickening Agent

Want to thicken your favorite soup recipe without using traditional flour? Use tapioca flour! Despite its name, tapioca flour is a starch that makes a great gluten free thickener. Instead of using wheat flour to thicken a soup or dressing, you can use tapioca flour to achieve the same effect. Commonly substituted at a 1:1 1/2 ratio, we recommend first creating a slurry of tapioca flour and then adding it to your recipe. Doing so will ensure that the tapioca flour is evenly distributed and help prevent clumping.

Another thing we love about tapioca flour is the ability to enhance the appearance of a dish. When combined with liquid, tapioca flour will give a meal a glossy finish, unlike cornstarch, which is known for producing more of a matte finish. While a glossy finish works well with pies and salad dressings, it might not be the perfect match for a gravy dish. Knowing how and when to use tapioca flour is key to perfecting your favorite recipe.

Use It to Add Structure to Baked Goods

Tapioca flour is excellent for baking! Especially when it comes to gluten free goods. Adding just the right amount of tapioca flour to your baked treats will create a light, airy, crispy and chewy texture. Perfect for adding to bread, cookies, brownies and pie crusts, tapioca flour is a great way to ensure that your ingredients bind together without using gluten! When measuring out tapioca flour, it’s crucial to get it just right. While adding the right amount will help you achieve the perfect texture, adding too much could turn your treats into a gummy mess.

Use it to Make Bubble Tea

Lastly, step out of your kitchen comfort zone and use tapioca flour to make bubble tea! To make a perfect tapioca pearl dough or boba pearl, simply add hot water and food coloring to tapioca flour. Then follow along with your favorite bubble tea recipe to create the perfect boba pearl. A fun and unique treat, be sure to buy extra-wide straws to drink your milk tea with tapioca balls. It’s half the fun!

The Difference Between Tapioca Flour and Cassava Flour

You may be wondering what the difference between tapioca flour and cassava flour is, especially since they both come from the same plant. While the terms tapioca flour and cassava flour may sometimes be used interchangeably, these two flours are incredibly different. As we discussed earlier, tapioca flour is made by extracting the starch from the cassava root through a method of washing and pulping.

Cassava flour, on the other hand, uses a significantly different method. When making cassava flour, the whole root of the cassava plant is used. To make this flour, the root is peeled, dried, and ground. Because the entire root is used, cassava has much more dietary fiber than tapioca flour, which creates a different result when adding to recipes.

Ready to start adding tapioca flour to your recipes? Try it out in the Gluten Free Chicken Pot Pie. The perfect comfort food to any season, adding tapioca flour to your pie, has several benefits. Adding this flour to the pie filling will help thicken it to the desired consistency. Whereas mixing tapioca flour into the gluten free crust will work to unite the ingredients together and create a light, airy and flaky treat. This creamy dinner can be made the night beforehand, or cooked and enjoyed the same day. Make it as one big pie to slice out, or turn it into six individual pies for the entire family to enjoy!

Now that we’ve answered the question “What is tapioca flour,” we hope that you have a better understanding of this incredible starch! From gluten free recipes to boba tea, we’re confident that this guide will inspire you to create something great with tapioca flour. Because each dish is different, it’s important to remember that tapioca flour won’t work in every recipe. Follow these guidelines and get to know this excellent ingredient and some of the tapioca flour substitutes. We know you’ll come up with something delicious! From everyone at Bob’s Red Mill, Happy Baking!

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Fava Beans Health Benefits

Fava Beans Health Benefits

By: RedmanShop | January 4, 2025

If you recently tried a fava bean-based dish and loved it, then you’re probably searching for more ways that you can incorporate this bean into your diet. Fava beans, also known as broad beans, are legumes regularly consumed in Southern Europe, Northern Europe, East Asia, Latin America and North Africa. Most popular during springtime when they’re harvested, fava beans are one of the oldest known foods and have been cultivated and consumed for nearly 10,000 years.

Quickly becoming popular worldwide, fava beans are available at most grocery stores in dried, canned and fresh varieties. You can use these beans to make soup, stews, paste and even falafel. And while there’s no doubt that this legume is excellent tasting, one of the questions often asked is if it has any health benefits. If you plan on cooking with fava beans and want to ensure that you add nutritional value to your meals, you’re in luck. This article will dive into fava beans health benefits and provide recipes you can try today.

The Benefits of Fava Beans

The benefits of fava beans are plentiful. Fava beans are rich in many nutrients, which promote better health in unique ways. Since cultivation, fava beans have been used to treat many ailments and are one of the most inexpensive ways to meet your daily nutrient requirements. Continue reading to learn more about the benefits of fava beans and what makes them a great addition to a healthy diet.

Fava Beans Are a Source of Folate

Fava beans are a quality source of folate—a vital vitamin for energy metabolism. Sufficient folate levels support the nervous system’s function and assist in synthesizing DNA, RNA, and red blood cells. Eating a diet rich in beans can help boost your folate intake and may decrease your risk of certain diseases and depression.

Fava Beans Increase Iron Intake

Meeting your daily requirement for iron is essential to good health. Iron helps produce red blood cells and provides your body with a primary cellular energy source known as adenosine triphosphate, or ATP. A diet lacking iron may make you more susceptible to developing anemia and other health problems. One serving—1/4 cup of fava beans—provides 10% of your daily recommended iron intake. The iron found in fava beans is in non-heme form and not as easily absorbed by the body. However, you can quickly increase the amount that you absorb by combining fava beans with meat or a source of vitamin C. Enjoying fava beans as a side dish to steak, chicken, or fish is an excellent way to incorporate both forms of iron into your diet.

Fava Beans Contain Dietary Fiber

Incorporating fava beans into your meals can work wonders for your digestive health. Like most legumes, fava beans contain two types of fiber—soluble and insoluble. However, they are especially rich in insoluble fiber. Insoluble fiber promotes a healthy digestive system, regularity and a balanced gut biome, and eating adequate amounts of it will help keep your body feeling its best. 1/4 cup of cooked fava beans supplies 29% of an adult’s daily dietary fiber requirement.

Fava Beans Are an Excellent Meat Substitute

Fava beans are a good source of protein and iron, making them a fantastic meat substitute. Protein is a nutrient required by the body to perform basic tasks, and without it, It’s nearly impossible for us to function. Our skin, brain cells, muscles, hair and nails all require protein to remain healthy and strong. The issue is that many people following a plant-based diet find it hard to fill their meals with protein-rich ingredients. Meat is often recognized as one of the most protein-rich foods around. However, many plant-based protein sources, like fava beans, provide just as much, if not more, of it. Adding fava beans to soups and salads or using them to create a plant-based burger alternative is an excellent way to ensure that you meet your daily protein requirements.

Now that you know just how great fava beans are for you, you can begin adding them to your homemade meals. Work fava beans into recipes that you already know you love, or search our online recipe book to find a new bean-based dish to create. Fava beans can be added to nearly any soup or stew recipe and are an excellent substitute for lima beans when you don’t have any on hand. Share your favorite fava bean meals with us in the comments below. We can’t wait to see what you come up with. From the Bob’s Red Mill family to yours, happy cooking!

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Soy Milk vs. Almond Milk Protein

Soy Milk vs. Almond Milk Protein

By: RedmanShop | January 3, 2025

Plant-based milk has been around for centuries. However, it has only recently begun appearing on grocery store shelves. With more people choosing plant milk over dairy milk for numerous reasons, the non dairy milk section is getting crowded. If you recently decided to swap dairy with plant milk, you might wonder how the popular varieties like soy milk and almond milk stack up against each other. To help you better determine which plant milk is suitable for your diet, we’ve created this guide covering the basics of soy milk vs. almond milk protein and its benefits.

What Is Soy Milk?

Soy milk is plant milk made from soybeans. It’s a popular alternative to dairy milk made by soaking and grinding soybeans. Soy milk is available at most grocery stores in sweetened and unsweetened varieties. It is often fortified with vitamins and minerals like calcium and vitamin D. Soy milk can also be made at home and enjoyed as a beverage.

Soy Milk Nutrition

There are several types of soy milk available for purchase, and the nutritional facts will vary depending on the one you buy. Many kinds of soy milk contain added sugar and flavorings, creating plant milk that’s high in calories. For the most nutritious soy milk, search for one that uses minimal ingredients and sweeteners. Natural soy milk tends to be relatively healthy and acts as a source of protein and fiber.

What Is Almond Milk?

Almond milk is a nut-based milk alternative that’s quickly growing in popularity. Its light flavor makes it a favorite amongst dairy-free individuals. Almond milk is made by soaking, grinding and straining raw almonds into a milk-like liquid. It is an excellent alternative to dairy milk and can be used in various recipes.

Almond Milk Nutrition

Though almond milk is nutritious on its own, manufacturers usually fortify it with additional vitamins and minerals like calcium, riboflavin, vitamin D and vitamin E to create a more rich nutritional content.

Soy Milk Protein

Soy milk is a source of plant-based protein, making it an excellent milk alternative for vegans and vegetarians looking to incorporate more of this nutrient into their diet. While many plant proteins lack the essential amino acids to be a complete protein, soy milk contains all nine essential amino acids required. Your body uses these amino acids to create new proteins, which help boost immune system function, produce energy, facilitate nutrient absorption and aid in tissue repair.

How Does Soy Protein Compare to Meat?

Soy protein is a high-quality protein. Compared to meat, soy contains comparable amounts of protein, fiber, vitamins and minerals without the extra cholesterol and saturated fat typically found in meat.

Almond Milk Protein

Almonds, in their complete form, are often labeled a superfood. This is because they contain vitamins, protein and other nutrients vital to good health. However, that doesn’t mean that a glass of almond milk has the same nutritional benefits. For example, while almonds are naturally high in protein, the protein found in almond milk isn’t comparable to the protein in dairy milk. In addition, unlike dairy milk, almond milk is mostly water. This high percentage of water means that it contains a small percentage of almonds and their nutrients.

How Does Almond Milk Protein Compare to Soy Milk?

Compared to soy milk protein, almond milk is not a complete source of protein. Because it does not contain all nine essential amino acids, other foods are needed to complete the protein source and provide you with the health benefits.

Benefits and Disadvantages of Soy Milk vs. Almond Milk

Benefits of Soy Milk

Aside from being a source of high-quality protein, soy milk also offers many other health benefits.

Soy Milk Is a Source of Vitamins and Minerals

Soy milk is full of beneficial nutrients. Vitamins and minerals are an essential part of a healthy diet, and soy milk contains many. In addition, drinking soy milk can increase your intake of essential nutrients like calcium and iron, which work to keep your bones, blood vessels and tissue healthy and strong. Whether you drink soy milk straight from the glass or use it in baked good recipes, it is an excellent boost of nutrition.

Soy Milk Is Vegan

Soy milk is an excellent milk alternative for individuals who avoid dairy products. Aside from being a high-quality plant based protein source, soy milk is incredibly versatile. Its mild flavor and milk-like texture make it easy to recreate your favorite recipes sans animal products. You may notice slight flavor differences when first drinking soy milk. However, most people adjust to the taste of it quickly.

Soybeans Contain Antioxidants

Soybeans contain potent antioxidants that work hard to protect your cells from damage known as oxidative stress. When molecules called free radicals cause damage to your cells, it results in oxidative stress, which is attributed to aging, illness and disease. So consuming antioxidant-rich foods like soybeans help better protect your cells to keep you healthy and youthful.

Disadvantages of Soy Milk

Soy Milk Is a High-Allergen Food

While soy milk is an excellent dairy alternative, it’s not for everyone. Individuals with soy allergies should avoid soy milk and consume other plant based milk alternatives like almond milk. Additionally, people with a soy allergy will need to check food labels frequently as soy milk is in many processed foods.

Soy Milk Can Be High in Sugar

When purchasing pre-made soy milk, check the label for processed sugars and additives. Flavored and sweetened soy milk can quickly boost calorie intake without offering extra nutritional value. We recommend choosing an unsweetened, unflavored and minimally processed variety for the best quality soy milk.

Benefits of Almond Milk

While almond milk is not a source of high-quality protein, it does offer up some pretty impressive benefits. Here are a few of the most noteworthy.

Almond Milk Is Low in Carbs

Unsweetened almond milk is naturally low in carbs, making it an excellent option for individuals following a low-carb diet like the ketogenic one. Additionally, the small amount of carbs that almond milk does contain is primarily dietary fiber, which is crucial to good gut health. When searching for low-carb options for almond milk, stick to unsweetened varieties that don’t contain additives, artificial flavors, or sugars.

Almond Milk Is Vegan

Like soy milk, almond milk is a vegan alternative to cow’s milk. It’s made from almonds and water and is an excellent option for people who need to limit dairy, no matter the reason. Almond milk can be enjoyed as a drink, combined with cereal, or used to create delicious baked goods. Great-tasting and versatile, the possibilities are endless.

Almond Milk Is Widely Available

Almond milk is a popular plant based drink found in most grocery stores. Its widely available nature and pleasant flavor make it easy for those with dairy, soy and lactose allergies to enjoy. Additionally, almond milk is easy to make and can be made at home with just a few ingredients.

Disadvantages of Almond Milk

Almond Milk is Not Safe for Individuals with Tree Nut Allergies

While almond milk is lactose free, dairy free, gluten free and vegan, that doesn’t mean that it is an appropriate and safe milk alternative for everyone. For example, individuals with a tree nut allergy should not consume almond milk, as they can suffer from a severe allergic reaction. Instead, we recommend choosing different plant based milk such as soy, oat or hemp milk.

It’s Not a Great Source of Protein

Though almond milk does have some protein, it’s not a good source. Almond milk contains more water than it does almonds, meaning that many of almonds’ nutrients are not as concentrated as they would be if you ate the almonds whole. While almond milk is a good alternative to dairy-based milk, it’s not the best option for those looking to add more protein to their diet.

If you’re looking for an alternative to cow’s milk, almond milk and soy milk are excellent places to start. Both unique in their ways, soy milk provides high-quality protein and nutrients and is ideal for individuals looking to boost the nutritional value of their meals. In comparison, almond milk offers a low-calorie and low-carb alternative, beneficial for those who follow low-carb diets like the ketogenic diet. Depending on your dietary needs and restrictions, we encourage you to incorporate one or both of these plant based milk into your weekly menu and try them out for yourself. From everyone at RedMan, we wish you a happy and healthy day!

Do you have a preference when it comes to plant based milk? We’d love to hear about the dairy-free ingredients you use in at-home recipes. Share your favorites with us in the comments below!

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How Long Are Pots & Pans Supposed to Last

How Long Are Pots & Pans Supposed to Last

By: RedmanShop | December 12, 2024

If you cook in the kitchen often, you’re probably used to checking the expiration date of certain food items, especially perishables like milk and cheese. It’s relatively easy to tell when these items go bad based on the look, smell and changes in texture. However, did you know that the other items in your kitchen have an expiration date too?

Though it’s much harder to know when you’ll need to replace kitchen tools like knives, appliances and cookware, each of these items has an expiration date you’ll want to be aware of. Whether you’re in spring-cleaning mode or just purchased new pots and pans, you will need to replace them at some point and the Bob’s Red Mill team is here to help. Keep reading to better understand the average lifespan of your household cookware and how to care for it properly.

What Is the Average Lifespan of Household Cookware?

If you’ve found yourself wondering, “how long do pots and pans last?” We have the answer. Different types of cookware have different lifespans. While there is no exact timeframe of when you should replace your cookware, most nonstick cookware items will remain good for about five years. This being so, you can do things to ensure that your pots and pans remain in good shape for as long as possible.

Tips to Maintain Your Cookware

To guarantee that your cookware is adequately cared for and improve your skills in the kitchen, follow these simple tips:

Stick to Hand Washing

Because of the heat and pressure applied in a dishwasher, placing your pots and pans in one can be pretty damaging. To increase the lifespan of your cookware, be sure to hand wash them with dish soap and water.

If you run into a few baked-on stains that won’t come off with a typical scrub, add baking soda to your pans while washing them. Doing so will help lift the stains off the surface and add strength to your scrubbing. To keep your pots and pans coating from coming off, use an ordinary kitchen sponge and stay away from metallic brushes.

Oil Your Pans Well

When cooking anything in your pots and pans, be sure to prepare them first with a bit of oil. Adding olive oil, coconut oil, or butter will help create a non-stick surface and prevent food from adhering to the pan. Not only does this protect your cookware, but it also results in a much easier cleanup.

Use a Soft Spatula

When handling food in your pans, be sure to use a spatula made of a soft material like wood, silicone, or food-grade plastic. This will protect the non-stick coating of your cookware and ensure that they are not damaged in the process.

Refrain from Using Cooking Sprays

Cooking spray often contains chemicals, and these chemicals are not suitable for you or your baking tools. To prevent the nonstick coating on your pans from damage, refrain from using cooking sprays and use oil instead.

Different Types of Cookware

Nonstick Pans

Different types of nonstick frying pans are extremely popular and have made cooking (and cleaning) in the kitchen an easy task! Nonstick pans are a type of cookware that has a special nonstick coating. This coating allows food to cook in the pan without actually sticking to it. The coating of most nonstick cookware is made of polytetrafluoroethylene, also known as Teflon.

When well taken care of, most nonstick pans will last up to 5 years. So, how do you know if it’s time to replace your nonstick cookware? It’s advisable to replace your pans once you notice that the surface has begun to peel. If the surface is peeling, the coating underneath could mix with the food cooked on it and become a health hazard.

Ceramic Cookware

In comparison to nonstick pans, ceramic cookware is pricier but more efficient. Ceramic cookware requires less grease and is free of many chemicals and substances that nonstick cookware contains.

This being so, the typical lifespan of ceramic cookware is much shorter than nonstick cookware. Ceramic pans have a lifespan of just about a year. However, that year can be extended to nearly three years when well taken care of.

More and more at-home chefs are deciding to switch to ceramic cookware because the ceramic coating is free of PTFE and PFOA, two harmful chemicals often found in nonstick coatings. Most ceramic pans are also non-stick and easy to clean.

When used frequently, ceramic cookware will begin to chip and these ceramic bits can mix with your food. If you notice your ceramic pan chipping, it’s time to replace them. Like traditional pots and pans, to extend the life of your ceramics and keep them in good condition, handwashing is recommended.

Stainless Steel Cookware

A stainless steel pan is non-coated and commonly made out of stainless steel. Their lack of coating allows food to brown better and makes them a little more durable than most nonstick pans. Because you don’t have to worry about protecting a coating, stainless steel pans are usually oven safe and can be cleaned without fear of damaging the pan itself.

This being so, their lack of a nonstick surface can make burnt-on food challenging to remove and may require a bit of extra scrubbing. Because of stainless steel pans’ durability, they frequently last significantly longer than nonstick and ceramic pans. When well taken care of, stainless steel pans can endure for decades!

Iron Skillets

Knowing how to use a cast iron skillet and properly caring for it will make it last for a very long time. You may even have a skillet that has been passed down in your family over the years. Because cast iron skillets don’t have any kind of coating on them, you won’t have to worry about it wearing down over time.

The one thing you do want to look out for when cooking with cast iron cookware is bacteria. Each time you clean your skillet, be sure to clean it well. Due to their lack of coating, food tends to accumulate on the surface of cast iron skillets, and too much food growth over time can cause bacteria to form.

When Should You Buy a New Set of Cookware?

Regardless of which kind of pots and pans you purchase, there are several telltale signs that it’s time to swap them out for a newer version. Here are a few of the most common:

Your Cookware Is Warped

If your cookware has become warped, it’s likely time for a new set. Warped cookware is when your pan becomes bent out of shape. The most common cause of warped cookware is when a pan is heated or cooled too quickly, causing certain parts of the pan to expand and tighten faster than others.

While warped cookware isn’t generally a health hazard, it will affect your pots and pans’ cooking quality and distribute heat unevenly. How can you tell if your pan is warped? If you can’t tell just by looking at it, try placing your pan on a flat surface and see if it wiggles. If it does, the heat won’t be distributed evenly, resulting in certain areas being over or undercooked.

Your Stainless Steel Cookware Is Chipping

If you know how to clean stainless steel pots and care for them properly, stainless steel pots and pans can last for a long time. However, if you notice that the stainless steel exterior on your pans has begun to chip, it’s time to invest in a new one. You’ll want to replace your pots and pans upon the first sight of chipping to ensure that bits of stainless steel don’t break off into your food.

How can you tell if the stainless steel is wearing off? Take a look at the base of your pot; if it’s a different color, then the stainless steel coating has started to wear down.

The Cookware Handles Are in Bad Shape

Taking proper care of cookware extends far beyond the actual pot and pan. You’ll want to pay attention to the handles as well. Not all cookware is equipped with heat-safe handles, and because of this, the amount of heat they encounter needs to be monitored. If your pan’s handle is introduced to too much heat at once, it may melt or fall off while you’re cooking.

Additionally, over time handles can wear to the point where there is a chance they may break when using them. If you notice your cookware’s handle is about to fall off, then it’s time to replace it. If new pots and pans aren’t in your budget at the moment, we recommend removing the handle altogether rather than continuing to cook with it. A faulty handle may expose your food and your hands to high levels of heat that put you at risk of getting burned.

If you’re working with a pot or pan without the handle, be sure to use an oven mitt to protect your hands from high temperatures.

Overall, taking proper care of your cookware will drastically affect how long it lasts. This is also true of the quality. Purchasing high-quality cookware will help your pots and pain remain intact, even when used frequently.

Pots and pans of a lower quality are generally made with materials that warp, chip and melt easier. Use the signs above to determine when to replace your cookware and invest in a new set. From everyone at Bob’s Red Mill, happy cooking!

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