Put more fiber in your diet — use white whole wheat flour


I’ve been experimenting for about a year using white whole wheat flour in baking (and pancakes).
I’m all for more fiber in my diet (most Americans could use more), but whole wheat flour isn’t ideal. While it’s fantastic in pancakes (try substituting whole wheat flour for white for a nice surprise), it makes muffins, scones and other baked goods too heavy for me. If I’m going to splurge, I want a baked item to be light and tender.
In recipes that call for 1 1/2 to 2 cups of flour, I swap out 1/4 to 1/2 cup of the flour for whole wheat, but more than that and the result is a texture I don’t like.
But, white whole wheat flour is a different story. It’s almost white (a pale beige) and has no pieces of grain in it. You can switch out half the white flour for white whole wheat, and in my favorite banana muffin recipe using all white whole wheat flour resulted in a more tender muffin with a sweeter flavor.
Give it a try. You might need to tinker with recipes to get just the right combination for your taste. I found pancakes and some muffins were perfect with 100 percent white whole wheat, scones could be made 50/50 or all white whole wheat if you eat them that day. They don’t keep as well as the all-purpose flour version.
You can get King Arthur White Whole Wheat Flour at local supermarkets.
In the apple-cheddar scones below, I found a two-thirds all-purpose flour/one-third white whole wheat worked best. Using 50/50 was OK, but they weren’t as tender and flaky. Again, that’s a personal preference.
And, the sour milk chocolate cake is just as moist with all white whole wheat flour.

Apple-Cheddar Scones
Makes 6 scones

This is a recipe from Smitten Kitchen that she took from Witty in the City (and I changed it a little).

2 large apples (but, not the huge softball-sized ones). peeled, cut into sixteenths and then each piece cut in thirds. I like Fuji but you can use Granny Smith, too.
1 cup all-purpose flour
1/2 cup white whole wheat flour
1/4 cup sugar
1 1/2 teaspoons baking powder
1/2 teaspoon salt
6 tablespoons cold butter, cut into small pieces
1/4 cup heavy cream
1 large egg
1/2 cup shredded sharp cheddar cheese

Grease a large cookie sheet or line it with parchment paper. Set aside.
Preheat oven to 375ºF. Put apples on an ungreased baking sheet and bake for 20 minutes until they just start to brown and look dry. Flip them over halfway. Remove from the oven and set aside to cool.
In a large bowl, combine flour, sugar, baking powder and salt. Cut in butter until crumbly. Beat cream and egg and add. Stir with a fork until the dough just comes together. If the dough is too dry, add another tablespoon of heavy cream. But, the dough shouldn’t be wet. Gently mix in apple and cheese.
On a lightly floured surface, pat the dough into a rectangle about 1 to 1 1/2 inches thick. Cut in six pieces. Place on prepared cookie sheet and bake for 20 to 22 minutes until scones begin to brown and edges look crisp.
Cool on a rack. These are best if eaten the same day. But, they reheat beautifully on a cooling rack in a 275° oven for 10 minutes.

Chocolate Cake
1 cup flour
1 cup sugar
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup cocoa powder (unsweetened)
1/2 cup vegetable oil
1 egg (I use extra large eggs)
1/2 cup sour milk or buttermilk
1/2 cup hot water
1 teaspoon vanilla extract

Sift together dry ingredients. Make a well in the center and add vegetable oil, egg and sour milk or buttermilk. Whisk or beat thoroughly. Add hot water and vanilla and mix well.
Pour into a greased and floured 8-inch square glass dish or cake pan. Bake in a 350° oven for 25 to 30 minutes or until a toothpick inserted in the center comes out clean.
Dust the top with confectioners’ sugar or serve with a dollop of whipped cream or mascarpone. It’s also good with a scoop of vanilla ice cream or gelato.

Visit Lynda Rego on Facebook at www.facebook.com/lynda.rego where she shares tips on cooking, books, gardening, genealogy and other topics. Click on Like and share ideas for upcoming stories.


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