I am totally clueless about whole grains and the different kinds of wheat. I am trying to educate myself on a lot of things this winter and possibly invest in a flour mill, or a attachment for our kitchen aid mixer.
A kernel of grain has three parts:
endosperm, germ, and bran.
The endosperm contains: - Carbohydrates
- Protein
- A few vitamins
The germ contains:
- B vitamins
- Vitamin E
- Antioxidants
- Healthy (polyunsaturated) fats
- Lots of folic acid (important for pregnancy)
- Iron, zinc and other minerals
The bran contains:
- Main source of the grain’s fiber
- Most phytonutrients and minerals
- Antioxidants
All these parts can be separated. You can buy wheat bran. You can buy wheat germ. (Health food folks like to do this.) You can buy wheat endosperm. It’s called “white flour”. (Processed food companies like to do this.)
Because of its oils, the wheat germ is likely to go rancid quickly. In order to extend the shelf life, as with trans fats, food manufacturers strip off the germ and the bran so that the remaining endosperm, although lacking in nutrition, can sit around for a long time and wait for people to consume it. If only it was worth consuming!
Hard red wheat (spring or winter): what you recognize as traditional whole wheat. Nutty and hearty in breads, plenty of gluten for a good rise, but can be dense in many baked goods for most people’s palates. Most whole wheat recipes fit great with hard red wheat, including
pancakes,
crackers, and bread.
Hard white wheat (spring or winter): can be used very similarly to red wheat. White wheat is a bit lighter, which makes it a great choice for transitioning from white flour to whole wheat. You can often substitute white whole wheat for refined flour (white flour) at least 50/50 in quick breads (above),
cookies, pancakes, crackers and even yeast breads. Many people love white whole wheat in yeast breads, but I actually prefer the heartiness and the bit of extra gluten in red wheat for breads and pizza dough.
Soft wheat: This is the same as pastry flour, which has the right profile for the flakiness needed for pie crusts, cakes and biscuits, and it gives muffins, pancakes and crackers an amazing boost. When I used to substitute half the white flour in my biscuits recipe with whole wheat, they were very dense (but still good). Now with 100% whole wheat pastry flour (soft wheat berries), the biscuits (above) have more fluff and taste less "healthy" even though they’re a big step up. It’s tough to make a good whole wheat pie crust, but if you start experimenting, always use pastry flour.
Whole Spelt: Sold as whole berries or flour, spelt is an ancient cousin of wheat. It is a gluten-containing grain but has less stable gluten than modern traditional wheat. Spelt also has more protein, but less fiber and fewer calories. Some people find spelt easier to digest if they struggle with whole wheat. (
source)
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I find spelt to be sweeter than wheat, which makes it quite incredible for reducing the sweetener in these cookies (above). Many people describe spelt as nuttier. A lot of people love spelt for their daily bread, but I haven’t experimented with it enough. If you try it and like it, you can often sub spelt for wheat in many recipes, but you may have to add up to a quarter more flour or reduce the liquid by a quarter. If you’re making bread, knead no more than 4 minutes, because spelt’s gluten breaks down more easily than wheat. (source)
info via
http://www.kitchenstewardship.com
