Many of us are starting to appreciate the health benefits of eating whole grains rather than processed ones. Using them in baked goods is a great way to ingest more nutrients. However, it can feel like we have to re-learn how to bake again. Understanding how different whole grain flour mixes for baking will affect the end result is crucial to making great food.
Firstly, we should define whole grains. They are grains which have been left in their natural state, or as close to it as possible. There are three parts to a grain, the germ, bran and endosperm. Lots of milling removes the germ and bran and just leaves the starchy endosperm. This makes a very fine flour but it removes most of the essential nutrients.
The advantages in terms of health have been demonstrated in many studies. Heart disease, diabetes, cancer and stroke risk are all lowered by eating whole grains. The phytochemicals they contain perform a myriad of tasks in the body and help the immune system to deal with disease and inflammation. Several studies have also linked whole grains and obesity. Due to their complex nutritional profile they are more satisfying and take longer to digest than refined products. This generally means that people eat less when they consume them.
Grains in their natural state change both flavor and texture of baked goods. This is because they still have the husk, or harder outer layer. Cakes and breads are often heavier than when made with refined flours. Some whole grain flours are lighter, such as brown rice flour so are useful to mix with the heavier ones. The flavor will change for the better as whole grains are usually more flavorsome with lovely complex nutty aromas.
To make bread it is better to use something which contains at least one of the heavier grains such as rye. Bread is generally made with wheat because it contains gluten, this is what gives bread a chewy texture. When using mixes which do not contain wheat the best results are achieved by adding something to substitute for gluten as the texture will be very crumbly without it. Chia seeds, flaxseeds or xantham gum are all good options.
Making cakes and muffins with whole grains also creates fantastic results. Finding a flour mix which has a large percentage of lighter flours such as rice flour will produce fluffy cakes. Using oats or buckwheat will produce a denser texture but a more tasty dessert.
It is not necessary to use only whole grains. Initially many people find them too heavy and prefer to mix them with refined flours. A good ratio to start with is fifty:fifty. This will give rise and lightness but the food will still contain lots of nutrients.
Using whole grains in baking is a great way to increase our intake of essential nutrients. They definitely change the way that breads and cakes feel and taste but that is not a bad thing. Experimenting with new flour mixes is a great way to improve our baking skills and increase our repertoire of dishes.
Firstly, we should define whole grains. They are grains which have been left in their natural state, or as close to it as possible. There are three parts to a grain, the germ, bran and endosperm. Lots of milling removes the germ and bran and just leaves the starchy endosperm. This makes a very fine flour but it removes most of the essential nutrients.
The advantages in terms of health have been demonstrated in many studies. Heart disease, diabetes, cancer and stroke risk are all lowered by eating whole grains. The phytochemicals they contain perform a myriad of tasks in the body and help the immune system to deal with disease and inflammation. Several studies have also linked whole grains and obesity. Due to their complex nutritional profile they are more satisfying and take longer to digest than refined products. This generally means that people eat less when they consume them.
Grains in their natural state change both flavor and texture of baked goods. This is because they still have the husk, or harder outer layer. Cakes and breads are often heavier than when made with refined flours. Some whole grain flours are lighter, such as brown rice flour so are useful to mix with the heavier ones. The flavor will change for the better as whole grains are usually more flavorsome with lovely complex nutty aromas.
To make bread it is better to use something which contains at least one of the heavier grains such as rye. Bread is generally made with wheat because it contains gluten, this is what gives bread a chewy texture. When using mixes which do not contain wheat the best results are achieved by adding something to substitute for gluten as the texture will be very crumbly without it. Chia seeds, flaxseeds or xantham gum are all good options.
Making cakes and muffins with whole grains also creates fantastic results. Finding a flour mix which has a large percentage of lighter flours such as rice flour will produce fluffy cakes. Using oats or buckwheat will produce a denser texture but a more tasty dessert.
It is not necessary to use only whole grains. Initially many people find them too heavy and prefer to mix them with refined flours. A good ratio to start with is fifty:fifty. This will give rise and lightness but the food will still contain lots of nutrients.
Using whole grains in baking is a great way to increase our intake of essential nutrients. They definitely change the way that breads and cakes feel and taste but that is not a bad thing. Experimenting with new flour mixes is a great way to improve our baking skills and increase our repertoire of dishes.
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