For many in the nutrition world, white flour is known as the
‘white devil’, the evil of all evils.
This is because most of the nutrition has been removed through
processing. These include:
The important fibre;
B’s as well;
· The wheat
germ and the majority of other nutrients.
Within the process of creating white flour from wheat, the
starchy or the gluten part of the wheat kernel is left and is finely
ground. This is generally followed by
bleaching using synthetic chemicals.
Very often the remaining refined flour is enriched with
synthetic vitamins and minerals. The
jury is out however, on whether the body actually absorbs these synthetic
nutrients as effectively as the nutrients found in food.
Refined white flour raises the body’s insulin levels and can
contribute to blood sugar imbalances, weight gain as well as cravings and
The very first time I attempted to bake more healthful
flours was an absolute disaster!
Although it was very exciting at first, my enthusiasm quickly faded when
I took the first bite! Needless I took a long break before my second
My second attempt I thought I would experiment on a simpler
platform and tried with wholemeal flour.
Perfect! The taste was even
better than white flour with a richer flavour and I was over the moon that my
family was increasing their nutrient intake through a whole grain muffin! I also tried using oat flour which was an
even greater success!
Most whole grains, nuts and beans can be ground
to make flour. These, however, are not
Oat flour can be used as a replacement in the
exact quantity the recipe calls for;
Whole grain/wholemeal flour can be used as a
replacement in the exact quantity the recipe calls for;
When experimenting, do so in stages. In other words, combine your flours. If the recipe calls for 1 cup white flour,
use ¾ cup of alternate flour and ¼ cup white flour. Slowly work yourself up to avoiding white
Wheat is the most versatile of the flours as it
contains gluten which helps to bind the ingredients. When baking with other flours, try adding
Xanthum Gum as a binder.
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