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Flour that we are used to comes primarily from wheat, although it can be milled from nuts, legumes, and some fruits and vegetables. From its proteins, wheat flour is the only flour and grain to form a strong, cohesive dough that will retain gas and produce light baked goods. All wheat  flours are not alike--you can't switch from one type to another without wrecking havoc with your recipe. (I have found that flour substitutes do not work as well as they should, anyway.) It is extremely important to use the right flour that is of a good quality. 

 

FLOUR TYPES: WHEAT FLOUR AND NON-WHEAT FLOUR

WHEAT FLOUR: (Wheat Foods Council) Flour is the product obtained by grinding wheat kernels or "berries." The kernel consists of three distinct parts: bran, the outer covering of the grain; germ, the embryo contained inside the kernel; and endosperm, the part of the kernel that makes white flour. During milling, the three parts are separated and recombined accordingly to achieve different types of flours.

There are six different classes of wheat: hard red winter, hard red spring, soft red winter, hard white, soft white and durum. The end products are determined by the wheat's characteristics, especially protein and gluten content. The harder the wheat, the higher the amount of protein in the flour. Soft, low protein wheats are used in cakes, pastries, cookies, crackers and Oriental noodles. Hard, high protein wheats are used in breads and quick breads. Durum is used in pasta and egg noodles.

APPROXIMATE PROTEIN CONTENTS OF WHEAT FLOUR AND THEIR USES: Different types of flour contain different amounts of protein. It varies considerably amongst brands and the geographic location where the wheat is grown. Soft wheat flour, sold primarily in the South, and cake flour are much better for biscuits and pie crusts. Hard wheat flours, sold primarily in the North and Midwest, are better for breads.

Selection criteria for flour for a recipe is based primarily on the end result you are trying to achieve; you do not want to use a high protein bread flour to make a cake or it will change its texture to dense. Conversely, when baking bread and you use cake flour, is too soft and has little gluten-forming proteins. This will cause the bread to fall because it requires a stronger structure that can trap the gases created by yeast, allowing the bread to rise. (More information).

TYPE OF WHEAT FLOUR  PERCENT GLUTEN PROTEIN PER CUP OF FLOUR (Varies by region) USES WATER ABSORPTION: Approximate Volume Needed to Absorb 1 Cup Water  

NOTE: A flour's protein amount can vary among brands. NOTE: Flour is measured by spooning flour into a dry measuring, filling it and leveling it to top.

Nutritional Composition of flour and grains.
Vital Wheat Gluten 40 - 80 % Added in small amounts to boost the protein content of bread for better rising.  
Durham Wheat (Semolina) 13+ % Pasta  
Whole Wheat (hard red spring wheat) 14% Best used in combination (50/50) with bread or all-purpose flour  
Bread   13 - 14 % Pillsbury, Gold Medal  Best for yeast bread recipes 14%: 2 cups (packed) + 1 tablespoon
 All-purpose, Unbleached  National Brands are at 12 % (Some brands can be at 13+ % Northern, Hecker's, King Arthur) General baking 2 cups Packed) + 2 tablespoons
All-purpose, Bleached   National Brands are at 12 % - Pillsbury, Gold Medal, America's Choice (A & P)  General baking 2-1/4 cups
 All-purpose, Southern (Bleached and Unbleached)  10.5 % Martha White Depends on recipe 2-1/2 cups + 2 tablespoons
Self-rising 9 - 11 % Depends on recipe  
Cake and Pastry 7.5 - 9 % Tender cakes and pastries 8% Cake: 2-3/4 cups
Instant Flour (soft wheat) 2 % Sauces and gravies because does not lump.  (Chart Adapted From Shirley Corriher)

 

Some commercially processed flours contain toxic chemicals that are used to whiten and oxidize them. I have found that these chemicals significantly affect the outcome of certain recipes and prefer to use a pure flour that does not contain any unnecessary additives. For this reason, I always use flour that is called: "unbleached and unbromated" from the grocery store. (Bromates are not listed in most states). 

Bleached vs unbleached: one main difference between unbleached and bleached flour is the color; one is off-white and the other is pure white. Technically speaking, the carotenoid (yellow) pigments in the flour are oxidized to produce white flour. Flours treated with these bleaching agents must be labeled as bleached. If a recipe doesn't specify, you can use either one, but where a whiter color is desired, use the bleached one. For those looking for untreated flour, note that unbleached flour can still contain maturing agents and chemical dough improvers (listed on the label). 

Potassium bromate, a potentially carcinogenic chemical, has been used extensively as both an oxidizer and a conditioner. (In California, any food containing potassium bromate must carry a warning label.) Common maturing agents include potassium bromate (used mainly in the midwest and the east) and ascorbic acid (used mainly in the west).  

There are other permissible chemical additives used to whiten and oxidize flour: such as chlorine dioxide, benzoyl peroxide, and chlorine gas. Breads treated with these agents will generally exhibit increased loaf volume, finer grain and an improved look. People with especially sensitive palates can detect a bitter aftertaste from flours treated with these chemicals. 

What else is added to flour?: A small amount of malted barley flour is usually added to all-purpose flour to increase the level of enzyme activity in the flour. Malted barley flour is made from sprouted barley that is dried and ground. This sprouting stimulates the production of enzymes that break starch into sugars, on which the yeast feeds.

What is enriched flour?: in the 1940s, the Food and Drug Administration mandated that every all-purpose flour be "enriched," so small amounts of iron, niacin, thiamin and riboflavin are added. In the future, folic acid, a member of the vitamin B complex, will be added to this list.

There are as many as 30 types of protein in wheat flour, but only two of those are important for our purposes: gliaden and glutenin. When they come in contact with moisture (water, milk, etc.) and are stirred, they produce gluten which gives elasticity, strength and shape to baking recipes.

Wheat flour contains starch. The word starch originates from a German word meaning 'stiff'. Other common kitchen starches are cornstarch, maize flour, tapioca, and semolina. When a starch is added and heated it swells'' and expands sucking in any available moisture in its surroundings thereby giving the product more stability.

Wheat starch begins to gelatinize (absorb water and set) between 140 and 158 degrees F, the exact temperature dependent is the specific starch. By definition, gelatinization is a phenomenon which takes place in the presence of heat and moisture.

Use a powder puff, stored in your flour canister, to dust your baking pans with when preparing them for baking.

ALL-PURPOSE FLOUR OR SIMPLY CALLED "FLOUR", "OCCIDENT FLOUR" OR "WHITE FLOUR":  All-purpose flour is one of the most commonly used, unless you have allergies or special needs, and is readily accessible flour in the United States. You can use either unbleached or bleached and you don't need to buy a fancy brand; flour from the grocery store is perfectly fine. (I always use unbleached all-purpose flour).

Just make sure to pay attention to whether your all-purpose flour is bleached or not; bleached versions have slightly lower amounts of protein. The bran and germ have been removed, giving the flour an off-white color, called unbleached, which can be chemically bleached to white, called bleached. However, the differences between the two can be slight because you can readily substitute all purpose, unbleached with bleached, 1 for 1.

Flour can be used as a thickener. To do, blend flour thoroughly with fat before liquid is added, as in a white sauce or gravy, or blend with cold liquid before adding to thicken a hot mixture, such as a stew. In sweet mixtures, combine flour with sugar before hot liquid is added. Flour needs at least five minutes of cooking time to thicken.

There are several basic types of all-purpose flour:

Enriched All-Purpose Flour has iron and B-vitamins added in amounts equal to or exceeding that of whole wheat flour.

Bleached Enriched All-Purpose Flour is treated with chlorine to mature the flour, condition the gluten and improve the baking quality. The chlorine evaporates and does not destroy the nutrients but does reduce the risk of spoilage or contamination.

Unbleached Enriched All-Purpose Flour (or Occident Flour) is bleached by oxygen in the air during an aging process and is off-white in color. Nutritionally, bleached and unbleached flour are the same.

UNBLEACHED ENRICHED ALL-PURPOSE FLOUR - 1/4 cup (dry) contains:
calories protein fat carbs fiber sodium
121 4 g 0 g 29 g 0 g 0 mg
Before flour is packaged at the mill, it is well-sifted. During shipment, the flour settles and becomes compressed. Before you measure it, you want to return it to its airy state so that each cup of flour weighs about 4 ounces. 

If you scoop out the flour directly from the sack without fluffing it, the amount will be greater and can weigh 5 to 5-1/2 ounces. This extra ounce per cup can make a big difference in the final outcome of baked goods, especially bread. 

To aerate and measure the flour, fluff up the flour in the bag or storage container with a fork or whisk until light. To correctly measure flour, spoon into a one-cup dry measure. When the cup is full, level with the flat edge of a knife blade or spatula.

BOLTED FLOUR:  (20 % flour) This is a whole wheat flour that has had about 80 percent of its bran sifted off. It may also be called “unbleached flour” or “reduced bran flour.”

BREAD FLOUR: Bread flour, also referred to as "strong white flour" or "strong flour", is a high-gluten flour usually milled from hard wheat. It contains a high percentage of protein which forms gluten when moistened. 

Bread flour is used in bread recipes because it creates a gluten network strong enough to trap the gases from the yeast, but not good in quick-breads, cookies and cakes, which need a lesser one. If you're baking sourdough bread, bread flour's high gluten content is a big help in getting the dough to rise well. 

It's best to only substitute a small portion of bread flour with grains other than wheat, such as rye, are used, instead. Those grains don't contain any gluten of their own It can be substituted 1 for 1 with all-purpose, but proceed with caution because there may be a difference in the end result. 

BULGUR: Bulgur, for all practical purposes, is considered a whole grain, but as much as 5 percent of the bran may be removed in the processing. Bulgur is made by soaking and cooking the whole wheat kernel, drying it, removing some of the bran and cracking the remaining kernel into small pieces. Because it is a par-cooked product, bulgur is a convenience food, and in some recipes requires only the addition of hot water or broth for preparation. Bulgur makes an excellent cereal, salad, side-dish or additive to breads, soups and casseroles.

Cake Flour Substitute: 1 cup cake flour equals 1 cup all-purpose flour (preferably bleached) minus 2 tablespoons, and then add in 2 tablespoons cornstarch. Combine. NOTE: It doesn't always work in all recipes.

CAKE FLOUR: This enriched and bleached flour is used in producing fine high-ratio, chiffon and angel food cakes, as well as assorted cookies. (Cakes with a high amount of sugar and liquid in proportion to flour.)

Milled from soft white flour, cake flour has a lower gluten content than whole wheat pastry flour. It is used where a delicate and tender texture is desired. Almost all cake flour is bleached. to lighten its pale beige color. In delicate cakes, it imparts some acidity to a batter yielding a cake with a crumb that's whiter, finer and sweeter in flavor. Bleached cake flour also toughens the protein molecules, enabling the flour to carry more than its weight in sugar. 

Most grocery stores carry cake flour, but it is in a 2 lb. box not a bag as regular flour is. Common brands are Swans Down (red box with yellow cake on it) or else Softasilk (I prefer this brand although it seems to be hard to find now).

Question: Why is chlorinated (or bleached) flour used in cake and cookie formulations?

Answer: Soft wheat flours intended for use in cake and cookie production are often chlorinated to enhance baking performance by improving the functional properties of flour components. In the chlorination process, the flour is treated with chlorine gas. During this treatment the flour undergoes a pH reduction proportional to the level of chlorine applied. Manufacturers can then use pH as a specification for the purchase of chlorinated flours. Unbleached flour has a pH range of 5.8 to 6.1 while optimum performing bleached flour has a pH range of 4.6 to 5.1.

In cakes, chlorinated flours improve the structure forming capacity, allowing the manufacture of cakes with high ratio formulations (high level of sugar to flour). At the optimum chlorination level, cakes have improved product symmetry, increased volume and a more desirable grain structure and texture over those produced with non-chlorinated flours.

In cookie manufacturing, chlorine treatment of flour is used to control cookie spread. Consistent cookie diameter improves overall product quality and helps avoid packaging problems. Chlorinated flour reduces spread and tightens the surface grain of cookies. The higher the level of chlorine applied, the smaller the diameter.

The exact action of the chlorine treatment on flour is not fully understood since chlorine is a non-specific reagent that can alter various components of the flour. The changes in functional properties are often attributed to the breakage of bonds in protein molecules. For cakes it is generally accepted that the structural strengthening effect is caused by the action of chlorine on starch as well as proteins. Studies on cookies have shown that the role of chlorination in the reduction of cookie spread may be attributed to oxidative changes in flour proteins.

from: http://www.gftc.ca/articles/2002/baker04.cfm

 
STORAGE:  The natural oils found in whole grain flours, including cornmeal, make them susceptible to rancidity. Store all whole grain flours in plastic bags in the refrigerator or freezer where it will keep for about a year. Keep it in bulk in an airtight container or place the entire flour bag into a ziplock bag and seal. To test if the flour is rancid, just smell it!  If it is, throw it out.

You can use whole grain flours directly from the refrigerator or freezer. When you use it, simply measure out what you need, and put the rest back in the freezer. You do not have to thaw before using.

Store all white flours in an airtight container in a cool, dark place--not the freezer or refrigerator. They too, will keep for a year.

CAKE FLOUR, SELF-RISING: 1 CUP self-rising cake flour is equal to 1 CUP cake flour with 1-1/2 teaspoons baking powder and a pinch of salt. There is also self-rising all-purpose flour.

CLEAR FLOUR: It is the portion of flour remaining after the patent flour has been taken off. Clear flour is further categorized as “first clear” and “second clear.” The secret to making real Jewish-style rye is using First Clear Flour, a high-ash (read: big flavor), high-protein wheat flour responsible for the chewy bite for which rye breads are known for.

DOUGH ENHANCERS/IMPROVERS

WHOLE WHEAT DURUM FLOUR - 1/4 cup (dry) contains:
calories protein fat carbs fiber sodium
142 5.6 g 1 g 29 g 5 g 0 mg

DURUM FLOUR: is a by-product of milling semolina flour that has a the highest protein content with less starch of any flour. (It's nutritional profile similar to whole wheat.) As a result, it makes a tough dough that can stretch and expand—perfect for pasta. It is generally used in commercially made short goods pasta such as elbow macaroni and shells. 

FARINA: Flour or meal made from grain or starchy roots. Also sold as Cream of Wheat, farina is made from the endosperm of the grain, which is milled to a fine granular consistency and then sifted. Although the bran and most of the germ are removed, this cereal is sometimes enriched with B vitamins and iron. Farina is most often served as a breakfast cereal, but can also be cooked like polenta. Its name comes from the Latin word for meal or flour, which in turn traces to far, the Latin name for spelt, a type of wheat. Farina was the first genuine flour.

FORTIFIED FLOUR: refers to an all-purpose flour, usually wheat, to which nutrients like thiamine, riboflavin and niacin, removed during refining, have been added back. 

GRAHAM FLOUR: Hard whole wheat flour with a course and flaky outer bran layer, and finely ground germ. Most famous use is in crackers. Adds texture to all baked goods.

GLUTEN FLOUR - 1/4 cup (dry) contains:
calories protein fat carbs fiber sodium
110 12 g 0.5 g 14 g 0 g 0 mg

GLUTEN FLOUR:  Gluten flour is white flour mixed with concentrated wheat protein. Gluten flour has a much higher percentage of gluten - between 40 to 80% protein. Performs well in bagels, thin crust pizza, hard rolls, hearth breads and "heavy" breads such as those with extra bran, raisins, nuts and sugar

To give recipes a boost, add: 2 tablespoons per cup of flour in whole grain bread; 1 tablespoon plus 1 teaspoon per cup of flour in white breads. You may have to experiment over a few batches of bread to get the amount just right but that's part of the fun and creativity of baking. Increase kneading time to activate extra gluten.

Gluten flour is never used by itself for making bread, because it is too high in protein to be able to work with easily. However, if the recipe to be made in a bread machine, uses a flour that's low in gluten, the instructions may call for the addition of some gluten flour. As all-purpose flours can vary from 9-13% protein, those on the light side may benefit from a bit of strengthening.

So what's the difference between Bread Machine Flour, High Gluten Flour & Vital Wheat Gluten Flour? This is the best explanation I have ever found:

Vital Wheat Gluten Flour:Nutrition Facts
Also called "gluten flour", "instant gluten flour", "pure gluten flour", and "vital wheat gluten" depending on vendor and manufacturer. This is flour with the starch and bran removed. Gluten is the natural protein in the wheat endosperm which, when combined with water, forms a taffy-like dough. This retains the gas and steam from baking.

It is
75 to 80% protein. This yields approximately 24 grams of carbohydrate per cup. The process of keeping mostly the protein constituents of the wheat and very little of the starch makes this product a useful aid in low-carbohydrate baking and cooking.

The protein binds moisture meaning your bread and baked goods will usually be more moist and "fresh" than traditional baking yields as well. This should never be confused with other gluten flours as mentioned below which can have significantly more carbohydrate. Vital wheat gluten can also be an essential ingredient when baking with soy flour or soya powder, as soy contains no gluten element to allow baking doughs to raise or hold their shape.

Please check your labels! Vital Wheat Gluten Flour is usually available in the health food section or baking section of your grocery, or at some health food stores.

High Gluten Flour and Bread Machine Flour:
While vital wheat gluten flour contains 75% or greater protein, the flours labeled Bread Machine Flour and High Gluten Flour have between 12 and 14% protein. Usually milled from hard red spring wheat, the carb count ranges from 54 grams per cup for High Gluten Flour to 66 grams per cup for most Bread Machine Flours.  For small uses, this can still be of value since all-purpose "white" flour (bleached or non-bleached; enriched or not enriched) contains a whopping 92-97 grams per cup!

All gluten products (as well as soy flours) should be stored refrigerated or frozen as they are natural products (no preservatives and a full-fat profile) and can therefore become rancid.

from http://www.lowcarbluxury.com/gluten.htm

INSTANTIZED FLOUR: is a quick-mixing flour which mixes very quickly into liquids and produces lump-free batters and gravies. See also, Wondra.

WHOLE WHEAT PASTRY FLOUR - 1/4 cup (dry) contains:
calories protein fat carbs fiber sodium
76 3 g 0 g 17 g 2 g 0 mg

PASTRY FLOUR:  Is available in supermarkets and specialty stores and comes as either plain or whole wheat.  It is a low-gluten flour used in delicate cakes and pastries. Absorbs less liquid in recipes. It is from soft red winter or soft white winter wheat for use in biscuits, pancakes, pie crust, cookies, muffins and brownies, pound and sheet cakes. This flour is available either bleached or unbleached as well as whole wheat and regular. If you can't find pastry flour, there are some sources for it listed on this site. Generally, you can mix 1 cup of cake flour and 2 cups of all-purpose flour and get a good close protein mix to use for pastry flour, but it doesn't work as well.

Patent flour is the purest and finest grade of flour. It can be all-purpose or cake flour depending on the types of wheat used. Patent flour is the “cut” of flour from the front of the mill and is considered very high quality. Clear flour is the portion of flour remaining after the patent flour has been taken off.  

The differences in flour from patent to straight grade to clear flours are related to the level of bran and protein quantity/quality in the flour. Patent flour has the least bran and protein content, while second clear flour has the greatest bran and protein content.

PATENT FLOUR - WINTER: Flour milled from a select blend of hard winter wheat. Used to produce pan style breads, buns, soft rolls, sweet goods, thick pizza crust, and specialty baked goods.  

PATENT FLOUR - SPRING: Flour milled from a select blend of primarily hard spring wheat. Used to produce variety breads, pizza crusts, sweet goods, hard and soft rolls.  

SELF-RISING FLOUR, ALL-PURPOSE:  Not to be confused with self-rising cake flour which is different. Self-rising flour is intended to be a convenience for bakers because the baking powder and salt have already been added to it. However, it has the disadvantage of deteriorating quickly when exposed to humid conditions. 1 CUP self-rising flour is equal to 1 CUP all-purpose flour with 1-1/2 teaspoons baking powder and a pinch of salt.  

SEMOLINA FLOUR -
calories protein fat carbs fiber sodium
120 4 g 0.5 g 25 g 2 g 0 mg

SEMOLINA: Semolina is the coarsely ground endosperm of durum wheat. Never bleached and high in protein, it is used to make the highest quality "white" pasta. Adds extra flavor and texture in some bread recipes. It is also used to make couscous - a North African and Latin American dish which is quickly becoming a staple in North America. FYI: Durum flour is a by-product in the production of semolina and is used for American noodles, some pastas and some specialty breads. 

TWENTY PERCENT (20 %) FLOUR

Most vital wheat glutens are guaranteed to contain 75% protein, dry basis, or about 71% protein, as is. The addition of each pound of gluten to 100 pounds of flour increases the protein content of the flour/gluten blend by approximately 0.6%. Example: 100 pounds of flour at 11.0% protein plus 1 pound of gluten produces a blend containing 11.6% protein.

VITAL WHEAT GLUTEN: Vital Wheat Gluten is used in certain types of breadmaking. It gives the yeast in the recipe a boost because it contains a high amount of gluten forming proteins.  I use it in my heavier breads that rise slowly, such as rye, whole grains, or ones loaded with sugar, dried fruit and nuts. Your loaves should rise higher and have better volume. FYI: Some bakers use it all the time when using a Bread Machine especially when using whole grain or all-purpose flour. 

One widely available brand in the grocery store is Hodgson Mills - it comes in about a 10 oz box. After opening you can either reseal the inner packet or transfer to an airtight container and refrigerate. If you use it often, just storing it in a dark pantry is fine, but place the box in an airtight bag or container.  

Use 1 teaspoon of vital wheat gluten per cup of all-purpose, 1- 2 teaspoons per cup of bread flour or 1-1/2 to 3 teaspoons for every cup of whole grain or rye flours.

Add more fiber to baked goods: With the flour, I blend in an additional 1/3 - 1/2 cup raw bran flakes to my quick-bread, pancake, muffin and other recipes.  Unprocessed bran has 24 grams of fiber per cup while whole wheat flour has 12 grams of fiber per cup.
UNPROCESSED BRAN: 1/4 cup (dry) contains:
calories protein fat carbs fiber sodium
30 12 g 0.5 g 10 g 6 g 0 mg

WHEAT GERM or BRAN, UNPROCESSED BRAN: Though not a flour, wheat germ, either untoasted or toasted, can be used in place of up to 1/3 of the flour in a recipe or just added for flavor and fiber. It's perfect in pancakes and other baked goods as well as meat or vegetable loaves. I use Miller's Bran (unprocessed bran flakes), a natural source of dietary fiber, found in grocery and natural foods stores.  It is less coarse than wheat germ and gives a better (lighter) texture to baked goods.  

Wheat germ is an excellent source of Vitamin E from the vitamin and mineral-rich outer layer of the wheat berry. Purchase it from a grocery or health food store; but beware, it goes rancid quickly, so try and get the freshest possible and refrigerate or freeze it. I prefer to use the freezer; no need to thaw before using. 

WHEAT GERM - 1/4 cup (dry) contains:
calories protein fat carbs fiber sodium
90 6 g 2.5 g 10 g 3 g 0 mg
Wholemeal, also called whole wheat flour contains 100% of the wheat grain including the bran and the germ with nothing added or taken away. It is rich in fiber to add roughage to the diet. 

Stoneground wholemeal is made form flour made by a traditional milling process, where, as the name suggests, the wheat is ground between two stones.

WHOLE GRAIN (MEAL): (Whole Grains Council) Whole grains are foods that contain the entire plant kernel that is humanly edible, whereas refined grains are products that are stripped of the more coarse, fibrous part of the kernel as well as germ or seed. Wholemeal (100%) flour can be made from wheat and rye, with both organic grain and conventional grain. Research studies support that a heart-healthy diet rich in whole grains and other plant foods can be an ally in reducing your risk of stroke, heart disease and cancer. 

bulletBulgur (non-wheat grain): Enjoy it as a main meal side dish or cold as tabbouleh salad. Look for Arrowhead Bulgur Wheat.
bulletWhole Wheat: Buy 100 percent whole wheat flour, pasta, crackers and cereals. Look for brands such as for Westbrae Natural Whole Wheat Spaghetti; Ak-Mak 100 percent Whole Wheat Crackers, and Shredded Wheat, Wheaties, Wheatina, Weetabix, and Wheat Chex cereals.
Q: Are all brown breads whole grain? A: Not necessarily. Read the ingredient label to be sure. If the bread wrapper specifically says "whole wheat," it is 100 percent whole wheat. Some brown breads are part whole wheat and part enriched flour with caramel coloring added. They are all nutritious, but some will have more dietary fiber than others.
WHOLE WHEAT FLOUR - 1/4 cup (dry) contains:
calories protein fat carbohydrates fiber sodium
130 5 g 0.5 g 25 g 5 g 0 mg

WHOLE WHEAT FLOUR:  High-gluten, hard whole wheat flour contains the nutritious germ and bran as well as the endosperm contained in the entire wheat kernel.It is sometimes referred to as Wholemeal Flour. In addition to fiber, whole-grain baked goods are better sources of B vitamins, vitamin E, and many minerals than are those made with white flour. Whole grains are also a good source of folate and selenium, two nutritional buzzwords. 

THE BEST OF BOTH WORLDS: If you don't have whole wheat flour and the recipe calls for it, use all-purpose flour, and if you have, blend in unprocessed bran flakes. Sometimes when you substitute with 100% all-purpose flour, the texture and taste aren't the same.

Here's what I do: I take out up to 1/3 - 1/2 cup of the all-purpose flour flour and dry blend in the same amount of raw bran flakes (wheat germ does not work well). This way I end up with a "whole wheat" flour. And  besides, raw bran has 24 grams of fiber per cup while whole wheat flour has 12 grams of fiber per cup.

Whole wheat flour may be substituted for part (50 %) of the white flour in yeast and quick bread recipes, but the recipe will be denser. Bran particles cut through the gluten during mixing and kneading of bread dough, resulting in a smaller, heavier loaf.  

Be sure your whole wheat flour is fresh. Whole wheat flour can go rancid faster than white flour, and that has a seriously negative effect on the flavor.

Keep your whole wheat flour (not white flour) tightly wrapped in the freezer. No need to thaw when using.

FYI: Selenium is also found in whole-grain breads at nearly twice the concentration contained in white breads. Selenium intake was linked with prostate cancer protection by a Harvard School of Public Health study. Because folate has been found to lower the risk of heart disease and birth defects, it is especially important for those at risk of heart disease and for women of child-bearing age to get the recommended daily dosage of 400 micrograms. A 35-gram slice of whole-grain wheat bread contains about 17.5 micrograms of folacin, whereas its white-bread counterpart only provides just over half this amount.

WHOLE WHEAT PASTRY FLOUR: Low-gluten flour milled from soft wheat with the bran included.  It is sometimes labeled Whole Grain Pastry Flour.  Do not confuse it with whole wheat flour. I sometimes use it instead of all-purpose flour when creating healthy baking recipes. In the absence of fat, it gives a more tender outcome. Keep tightly wrapped in the freezer. No need to thaw before using. 

I have used White Whole Wheat from Bob's Red Mill for some time and I really like it. My whole wheat bread turns out really delicious -- it has a lot of flavor, but not the heavy-ness of the "usual" whole wheat flour. I replace my whole wheat flour 1 for 1 with whole wheat white.  

WHOLE WHEAT WHITE FLOUR: Whole White Wheat flour is milled the same as the typical Whole Wheat flour, and is growing in popularity. The difference is the bran coating on the wheat; it is classified as white compared to the typical red wheat grown in the United States. Functionally, both flours should perform the same. The key difference is the red pigmentation in the red wheat has been removed which gives it a lighter, whiter color. With the red pigmentation removed, a less bitter taste is also apparent.

WONDRA: is a brand name for Instantized Flour. Wondra flour comes in a small blue canister available from the grocery store. It is pre-sifted, and specially prepared to dissolve smoothly into gravies, sauces, etc. It makes life a lot easier when compared to using regular flour. 

NON-WHEAT FLOUR & GRAINS: So-called trendy grains or non-wheat varieties, such as quinoa and amaranth, aren't new at all--they have been around since ancient times. High in protein, a good source of fiber, low in calories and with just 1-2 grams of fat per serving, they offer a "nutty" change. 

Milled Grain Types: 
bullet Hammer-milled: In this milling process high-velocity steel hammerheads are used to powder whole grains at ultra-high speed. The method generates a great deal of heat and can destroy nutrients.
bullet Roller-milled: In this milling process steel rollers or cylinders are used to grind grains at high speed. A great deal of heat is generated, causing nutrients to be destroyed.
bullet Stone-milled (stone-ground): This milling process employs a pair of ridged stones to crush and grind grains slowly, without creating heat that can destroy nutrients. The ground flour is sifted to catch larger particles of bran and germ, which are then ground again and mixed with the rest of the flour to produce a more nutritious flour.

WHOLE GRAIN (MEAL): Grains are either wheat or non-wheat. Whole grains are foods that contain the entire plant kernel that is humanly edible, whereas refined grains are products that are stripped of the more coarse, fibrous part of the kernel as well as germ or seed. Research studies support that a heart-healthy diet rich in whole grains and other plant foods can be an ally in reducing your risk of stroke, heart disease and cancer.

Buying and Storing: The most important thing to look for in grains is undamaged kernels. The outer bran layer protects the kernel's flavor and nutrients from destruction by light and air. Whole grains should be stored in airtight containers in a cool, dry place, out of direct light. Choose organically grown grains for best flavor.

Basic Cooking Instructions:

  1. Rinse: Just prior to cooking, rinse the grain thoroughly in cold water until the water runs clear. Strain them to remove any dirt or debris.
  2. Pre-soak: (Optional) Reduce cooking time and save energy (40%) by soaking hard grains overnight, or for 6–8 hours. Cook them right in their soaking water.
  3. Boil/Simmer: As a general rule, bring water to a boil, add grain and return to a boil (see below for exceptions to this rule). Then reduce heat and simmer, covered tightly, until done. Resist the urge to lift the cover—the momentum of the steam will be lost. Use broth or fruit juice instead of water for flavoring.
  4. Test: Test grains for doneness—most whole grains are slightly chewy when cooked.
  5. Fluff: Many grains benefit from fluffing. When grains are done cooking, remove from the heat and gently lift and separate them with a fork. Replace the cover, and allow to sit for 5–10 minutes before serving.

NON-WHEAT WHOLE GRAINS- Here are several suggestions for ways to get a variety of whole grains in your diet. NOTE:  g=grams; mg=milligrams; Cals=calories; Prot=protein; carbs=carbohydrates; sod=sodium; glut=gluten content

Grain  - 1/4 cup (dry) Cals Prot (g) Fat (g) Carbs (g) Fiber (g) Sod (mg) Glut Uses
Amaranth 110 5 1.5 19 2 4 none Best used as an accent flour in waffles, pancakes, cookies or muffins.
Buckwheat (Groats) 100 4 1 21 3 0 low Commonly used combined with wheat flour for pancakes, waffles, blintzes, and in pastas.
Cornmeal - Blue 130 3 1.5 25 3 0 none Turns lavender color when cooked. Use in pancakes, muffins and corn tortillas.
Cornmeal - Yellow  120 3 1 27 3 0 none Use for polenta, corn bread and muffins. Look for "whole grain" on the label.
Kamut 140 6     5     Flour for baking
Oats  58 4 1.6 15 3.6 1 some Use as a coating for chicken and seafood.  For baking use Quick Cooking; Not Instant.
Rye 100 4 1 20 4 0 some Combine with caraway seeds in crackers and bread.
Semolina 120 4 0.5 25 2 0 some Used to make high quality "white" pasta. Adds extra flavor and texture in some bread recipes.
Soy 90 8 4.5 7 na 0 none Usually combined with whole wheat flour to increase its rising ability.
Spelt 100 4 0.5 24 5 0 some Similar to high protein wheat.
Quinoa 140 5     4     Soup, salads
Teff 120 4 0.5 25 5 0 none Use to thicken stews, soups and sauces.
Triticale 160 7     *     Casseroles, pilaf

AMARANTH: A strong, sweet, spicy, nutty-flavored flour. Best used as an accent flour in waffles, pancakes, cookies or muffins.  

BARLEY: Low in gluten and with a sweet nutty flavor. Mixed with wheat flour, it gives bread a cake-like texture.

BUCKWHEAT: The edible fruit seed of a plant related to rhubarb.  It is not related to wheat or other grains. Contains a low amount of gluten and cannot be used to make risen loaves. High proportion of essential amino acids; close to being a complete protein. Commonly used combined with wheat flour for pancakes, waffles, blintzes, and in pastas. Ideal for people with celiac disease. 

CHICKPEAS: When milled, these produce a gluten-free flour that can be mixed with wheat flour for texture to chapattis and other flat breads.

CORN AND CORNMEAL: There are several varieties of cornmeal: white, blue and yellow. Adds a crunchy texture to bread, suitable for soft breads, muffins, doughnuts and pancakes. American cornbread is a good example. Southwestern Native Americans have been using colored cornmeal for centuries.

bulletBlue CornSimply a variety of flint corn with a dark bluish to red color that when ground produces a blue color flour. Higher in protein than yellow cornmeal. Turns lavender color when cooked and has a superior flavor to yellow or white. The corn has a coarser texture and a nuttier flavor than other varieties of corn used for flour. Blue corn is grown predominantly in the Southwestern part of the United States. It has been a staple food of the Pueblo Indians dating back centuries. The most popular color among the Pueblo Indians, the Navajos and the Hopis. The primary use for blue corn is to produce blue corn tortillas, but can be used in pancakes, muffins and corn tortillas. It is available in some supermarkets and specialty stores. Tortillas made from blue corn flour are frequently denser than a white corn tortilla, but I find that it has more flavor.  It is also used to produce Nixtamal which in turn is used for tamales, tortillas, or pozole. Far less of this corn is commercially harvested for a variety of reasons.  The corn is simply not as hearty as 'dent' corn varieties.  It frequently produces multiple stalks that fall over and cause problems with harvesting equipment and in general produces a lower yield.
bulletCorn Husks - The outside sheath that covers a cob of corn.  The husks can be used fresh or dried. Normally the dried husks are soaked and used to wrap foods such as tamales.
bulletFlint Corn - Called flint because of it's dense, hard exterior. This is also referred to as Indian corn.  Both red and blue corn, as well as popping corn are types of flint corn. This type of corn is primarily used for animal food.  
bulletHominy - Essentially it is the same as nixtamal. Dried field corn that has had the hull and germ removed. The fresh version bears little resemblance to the canned product.  Hominy is used to make traditional Mexican dishes such as Pozole (soup). It can also be dried and ground and used for hominy grits.
bulletMaize - From the American Native Indian word, mahiz. This is the term the Europeans gave "corn".
bulletMasa - Masa is the Mexican word for "dough".  It refers to the corn dough used to make tortillas, tamales, as well as other traditional Mexican dishes.
bulletMasa Harina - Is "dough flour".  The fresh masa is force-dried and ground into a fine powder.  It may then be reconstituted with water or other liquids and used to make tortillas.
bulletNixtamal (nixtamalado) -  Dried maize which has been lime treated and partially cooked.  Available in Mexican grocery stores.  This can be used to grind and make tamales or tortillas, or used for hominy or pozole.  
bulletRed Corn - Another type of Flint or Indian corn. Occasionally used to make flour for tortillas.  Normally used for animal feed.