The Rules to Baking with Wholegrains



Apple & Carrot Wholegrain Muffins

How do you make a healthy muffin? Add whole grains! But unless you know how work with whole meal: it’s also the surest way to make a dense muffin! Here are some rules: so that you can cut out refined white-flour and pack in whole grains, for a healthier heart and a satisfied tummy!

Rule #1: Start small. Cut white flour by 50%, so if a recipe calls for 1 cup of flour, make it 1/2 cup white flour & 1/2 cup wholemeal flour. You can gradually work your way up, but only after you tried and tested the recipe so that you can know how to tweak it.

Rule #2: Add more liquid. Wholemeal flour will soak up more liquid. Depending on your recipe you can tweak it by adding a bit more water, milk, almond milk. Also sour cream and honey are great for adding moisture!

Rule #3: Don’t overwork it. If you stir and work the batter too much, it will develop the gluten, which makes for a tough cookie!

Rule #4: Undercook it. If the recipe calls for 20 minutes, take it out at 18. Cook it just under the recommended time.

Rule #5: Know your flours. Wholemeal flour is great in quick breads and muffins – it’s high in protein (gluten) which is what gives that denser, more chewy texture. Wholemeal pastry flour is lower in protein and gives a lighter and crumblier texture, great for cakes and pie crusts.

Rule #6: Go for it. Whole meal flour is a great way to get in the benefits of a whole grain, and now that you’ve started, why not kick it up a notch! There are so many whole grains that you can experiment with and that lend their own unique flavor. Pick up a new flour that you’ve never tried before and experiment in the kitchen!

Flour How to use it
Amaranth flourStrong, sweet & spicy, nutty-flavored flour. Best used as an accent flour in waffles, pancakes, cookies or muffins. It can be used to replace 25% of the flour in your own recipes.
Blue CornmealCooks to a lovely lavender color. Use it in pancakes, muffins and to make blue tortillas.
Buckwheat FlourStrong, unique flavor. Great in quick and yeast breads. Big source of plant protein.
Corn MealRich buttery flavor, use it in cornbread and corn muffins.
Flaxseed MealNutty flavor. Sprinkle in pancake, muffin and bread recipes or use in shakes, over salads and sandwiches. Great source of Omega 3 fatty acids and fiber.
Graham flourBest known for graham crackers, great in bread recipes too.
Millet FlourSubtle Flavor, adds a creamy color to food. Substitute 1/4 cup for white flour in any baked good. Packed with vitamins and minerals.
Oat FlourAdds an oat flavor to pancake, muffin or bread recipes. All around, great wholesome nutrition.
Quinoa flourGreat for baking, substitute half of the white flour or all of the whole wheat flour. Great source of calcium, protein and iron.
Rye FlourLow in gluten, mix with whole wheat flower to help in rising
Spelt FlourDeep, nut-like flavor, almost like a peanut. Start by using it to replace 10-20% of wholemeal flour in a recipe. It is much higher in protein so be careful not to overwork this flour.
Wheat germAdd to pancakes, pastries and to savory loaves. Rich in minerals and vitamins.
Whole wheat pastry flourAbsorbs less liquid than wholewheat flour.Use it in non-yeast recipes for cakes, muffins, cookies, crusts andother pastries.

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