When it comes to baking, we often think of white flour as the go-to ingredient for many recipes. However, many people are turning to whole wheat flour as a more nutritious alternative. But what if you could have the best of both worlds?
Enter white whole wheat flour – a type of flour that is gaining popularity for its health benefits and versatile uses.
What is white whole wheat flour?
White whole wheat flour is a type of flour made from hard white wheat, which has a lighter color and milder flavor compared to traditional whole wheat flour.
To make white whole wheat flour commercially, the wheat grains are cleaned, conditioned, and then milled into a fine powder. The resulting flour still contains the bran, germ, and endosperm of the wheat grain.
What’s the difference between white whole wheat flour and regular flour?
White whole wheat flour is made from a type of wheat that has a lighter color (without bleaching) and milder flavor than the traditional red wheat used to make regular whole wheat flour.
It contains all parts of the wheat kernel – the bran, germ, and endosperm. This means that it is a whole-grain flour compared to all-purpose flour which removes the bran and germ, resulting in a refined flour that is often bleached to get a white color.
Benefits of white whole wheat flour
White whole wheat flour is a whole-grain flour that’s high in fiber, vitamins, and minerals like B vitamins, iron, and magnesium.
White whole wheat flour is a great option for baking things like cakes and bread because it has a mildly sweet taste and light texture.
And the best part is that you don’t have to sacrifice taste or texture for nutrition. With white whole wheat flour, you get the best of both worlds!
White whole wheat flour nutrition facts
Flour (¼ cup) | Calories | Carbs | Fiber | Sugar | Fat | Protein | Glycemic Index |
White whole wheat flour | 110 | 22 g | 3 g | 0 g | 1 g | 4 g | Likely moderate-high |
All-purpose flour | 120 | 24 g | 1 g | 0 g | 0.5 g | 4 g | 85 |
How to bake and cook with white whole wheat flour
You can use white whole wheat flour in almost any recipe that calls for all-purpose flour using a 1:1. Just keep in mind that white whole wheat flour isn’t as fluffy as regular flour, and can produce slightly heavier, nuttier baked goods.
So if you’re making a recipe that requires a light, airy texture (like a delicate cake or pastry), you might want to use a combination of all-purpose flour and white whole wheat flour, or look for a recipe that specifically calls for white whole wheat flour.
White whole wheat flour is not just for baking! You can also use it to make pizza crust, quiche, or in soups and sauces. It’s a great way to add some extra nutrition to your meals without changing the flavor too much.
Popular white whole wheat flour baked goods and dishes
Here are some popular baked goods and dishes that can be made with white whole wheat flour:
- Whole wheat bread
- Muffins (blueberry, banana, etc.)
- Pancakes and waffles
- Cookies (chocolate chip, oatmeal, etc.)
- Brownies and bars
- Pizza dough
- Biscuits and scones
- Tortillas and wraps
- Quiche and savory tarts
- Soups and stews (as a thickener)
How to make white whole wheat flour at home
You can make your own white whole wheat flour at home by grinding hard white whole wheat berries in a grain mill or high-powered blender.
Here’s a simple recipe:
- Rinse the hard white whole wheat berries thoroughly with water to remove any dirt or debris.
- Spread the wheat berries out on a baking sheet and let them air dry for a few hours, or until they are completely dry.
- Spread the dried wheat berries out on another baking sheet and roast them in the oven until they are lightly browned and fragrant.
- Let the roasted wheat berries cool completely.
- Transfer the cooled wheat berries to a grain mill or high-powered blender and grind them into flour.
- Sift the flour through a fine mesh strainer to remove any large pieces or bran that didn’t get ground up.
How to store white whole wheat flour
Store-bought white whole wheat flour should be kept in its original packaging or an airtight container with a tight-fitting lid. The container should be stored in a cool, dry place for 3-6 months.
Homemade white whole wheat flour should also be stored in an airtight container in a cool, dry place, and labeled with the date. Use it up within a few weeks to ensure freshness.
What are the best substitutes for white whole wheat flour?
All-purpose flour is a good substitute for white whole wheat flour, especially if you are looking for a lighter texture and flavor. However, all-purpose flour lacks the nutritional benefits of whole wheat flour.
Use red whole wheat flour or spelt flour for a healthier sub. Just remember these come with a slightly darker, reddish color and stronger flavor.
Finally, chapati flour is a type of whole wheat flour that is commonly used in Indian cuisine. It has a similar texture and flavor to white whole wheat flour and can be used as a substitute in most recipes.
FAQs
No. White whole wheat flour is made from hard white whole wheat grains, while all-purpose flour is made from a blend of hard and soft wheat grains that have been refined/processed.
Baking with white flour produces a lighter texture and a milder flavor, while baking with whole wheat flour produces a denser texture and a nuttier, heartier flavor. Whole wheat flour also has more fiber, protein, and nutrients than white flour.
Both white whole wheat flour and whole wheat flour are healthy choices, but red (regular) whole wheat flour typically contains more protein and antioxidants compared to white whole wheat.
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