The Benefits of Whole Grain Flours
As a seasoned culinary professional, I’m often asked about healthier baking alternatives to traditional all-purpose flour. The truth is, while all-purpose flour is a staple ingredient in many beloved recipes, there are a number of whole grain flours that can provide significant nutritional benefits without compromising taste or texture.
Whole grain flours, such as those made from spelt, whole wheat, and oats, contain the entire wheat berry – including the nutrient-rich bran and germ that are typically removed to produce refined white flour. This means you’re getting a boost of fiber, protein, vitamins, and minerals in every bite.
“Whole wheat flour often has more flavor than bread flour or all-purpose flour because of the flavor that comes from the bran and germ, both of which are sifted out of all-purpose and bread flour.”
But the advantages of whole grains go beyond just nutrition. These flours can also lend unique flavors and textures to your baked goods. Spelt flour, for instance, has been described as having a “yogurt-like” acidity and “mineral” taste that adds depth to everything from cookies to muffins. Whole wheat flour, on the other hand, imparts a heartier, nuttier essence.
The key is to experiment and find which whole grain flours work best for your personal taste preferences and recipe needs. Let’s dive deeper into some of the most popular whole grain alternatives to all-purpose flour and how to incorporate them into your baking.
Spelt Flour: A Whole Grain Gateway
If you’re new to the world of whole grain baking, spelt flour is an excellent place to start. This ancient variety of wheat is relatively easy to find (even in many mainstream grocery stores) and performs quite similarly to all-purpose flour in recipes.
“Spelt is perhaps the best-known ‘ancient’ wheat” Roxana Jullapat writes in her fabulous new cookbook, Mother Grains. In it, she calls spelt a “gateway grain” because it’s easier than other wheats (…elusive einkorn) to find in big grocery stores—Bob’s Red Mill makes one.”
One of spelt flour’s biggest advantages is its mild, versatile flavor profile. It has a subtle “yogurt-like” tang and “mineral” nuance that complements a wide range of ingredients, from blueberries to chocolate. Spelt also has a bit more “body” than all-purpose flour, lending a pleasing texture to baked goods.
To use spelt flour as a direct 1:1 substitution for all-purpose, simply swap it in for cakes, muffins, cookies, and other tender baked treats. For yeast-risen breads and rolls, you may need to experiment a bit more to achieve the ideal rise and crumb – try starting with a 25% spelt, 75% all-purpose flour blend.
The Nuances of Whole Wheat Flour
While spelt offers a gentler introduction to whole grain baking, whole wheat flour is the workhorse of the category. It’s packed with fiber, protein, and other nutrients, making it a nutritional powerhouse. However, its strong, nutty flavor and dense texture can take some getting used to.
“Whole wheat flour includes the bran and germ, which act like little “shards” cutting the gluten strands while the dough is mixing and resting. This leads to a bread that is more dense and less elastic.”
The key to success when baking with whole wheat flour is understanding the different wheat varieties and their unique properties. Hard red wheat, for instance, is higher in protein and better suited for breads, while soft white wheat works beautifully in pastries, muffins, and cookies.
“For bread recipes that call for all-purpose flour, make sure you use more of the higher protein flour than lower protein flour for increased protein content and gluten development. I like to mix 60-70% hard wheat and 30-40% soft wheat.”
When substituting whole wheat flour, start by replacing just 25-50% of the all-purpose flour called for in a recipe. This helps maintain the desired texture and rise without overpowering the other flavors. You may also need to adjust the liquid content slightly, as whole wheat flours tend to absorb more moisture.
For baking with 100% whole wheat flour, consider sifting out some of the bran and germ to create a softer, lighter crumb. Or try letting the dough autolyse (rest) for 30 minutes or more to help soften those “shards” and develop the gluten.
Exploring Other Whole Grain Flours
While spelt and whole wheat are perhaps the most widely available and versatile whole grain flours, there are many other exciting options to experiment with.
“Soft red wheat is some of the wheat I buy from my local mill in Kentucky, though they’ve stopped selling wheat berries. It accounts for 15-20% of the wheat grown in the U.S. and is grown in more humid states along the Mississippi River and other Eastern states. It has a lower protein content at 8.5-10%, which means it can have trouble holding the structure of a loaf of bread but is perfect for flat breads, cakes, cookies, crackers, pancakes, quick breads and pastries.”
Oat flour, for example, lends a delightful nutty, toasty flavor to baked goods and can be used to add both nutrition and texture. Rye flour, on the other hand, imparts an earthy, complex taste that’s especially stunning in breads and pastries. And ancient grains like einkorn, kamut, and teff each bring their own unique nutritional profiles and flavor nuances to the table.
The world of whole grain baking is truly expansive, offering endless opportunities for creativity and exploration. Whether you’re looking to boost the nutritional value of your favorite recipes or simply want to experiment with new flavors, whole grain flours are an excellent place to start.
Ready to get baking? Head over to Kitchen Warrior for more tips, recipes, and expert insights on mastering the art of whole grain baking.
Tips for Baking with Whole Grain Flours
- Start Small: Substitute 25-50% of the all-purpose flour in a recipe with whole grain flour to get a feel for the differences in taste and texture.
- Blend Flours: Mix high-protein and low-protein whole grain flours (e.g., 60-70% hard wheat, 30-40% soft wheat) to achieve the ideal gluten development.
- Adjust Hydration: Whole grain flours tend to absorb more liquid, so you may need to add a bit more water or other liquid to your dough or batter.
- Let it Rest: Allow whole grain doughs to autolyse (rest) for 30 minutes or more to help soften the bran and germ.
- Sift for Softer Texture: If you want a lighter crumb, try sifting out some of the bran and germ from freshly milled whole wheat flour.
- Experiment with Flavors: Explore a variety of whole grain flours, like spelt, rye, and oat, to discover new taste experiences in your baking.
