whole wheat flour

Whole Wheat Flour

Whole wheat flour is a nutritious and versatile flour milled from the entire wheat kernel, including the bran, germ, and endosperm. This results in a flour with a slightly nutty flavor and coarser texture compared to all-purpose flour. Its color is a light to medium brown. Whole wheat flour is commonly used in baking to add fiber and a more wholesome taste to breads, muffins, pancakes, and other baked goods. It's a popular choice for those seeking a healthier alternative to refined flours, providing more nutrients and a lower glycemic index. You will find many recipes include whole wheat flour.

Common Uses

  • For baking hearty whole wheat bread: Use whole wheat flour as the primary flour in bread recipes to create a denser, more flavorful loaf with a slightly chewy texture and nutty taste, enhancing its nutritional value and making it a satisfying choice.
  • To create wholesome whole wheat muffins and pancakes: Incorporate whole wheat flour into your favorite muffin or pancake batter for a healthier and more filling breakfast option. This will add a subtle nutty flavor and increase the fiber content.
  • As a thickening agent in sauces and gravies: Whole wheat flour can be used to thicken sauces and gravies, providing a slightly nutty flavor and a heartier texture compared to all-purpose flour. Be sure to whisk constantly to avoid lumps.
  • To make healthier whole wheat cookies and bars: Substitute a portion of all-purpose flour with whole wheat flour in cookie and bar recipes to add fiber and a more wholesome taste, creating treats that are slightly denser and more satisfying. It also results in healthier snack recipes.
  • To prepare homemade whole wheat pasta: Use whole wheat flour to make homemade pasta for a more nutritious and flavorful alternative to traditional pasta. The resulting pasta will have a slightly chewier texture and a nutty taste.
  • For crust in savory whole wheat pies: Whole wheat flour is a great alternative when used to make crust for savory pies such as quiche or chicken pot pie. The slightly nutty flavor complements savory fillings well, while providing a more rustic and nutritious crust.

Nutrition (per serving)

Calories

408.0kcal (20.4%)

Protein

13.2g (26.4%)

Carbs

85.4g (31.05%)

Sugars

0.7g (1.4%)

Healthy Fat

1.4g

Unhealthy Fat

0.4g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Excellent source of dietary fiber for digestive health and regularity.
  • Rich in complex carbohydrates, providing sustained energy levels.
  • Contains essential nutrients like iron, magnesium, and B vitamins.
  • May help lower the risk of heart disease and type 2 diabetes.
  • Promotes satiety, which can aid in weight management.
  • Good source of prebiotics that support a healthy gut microbiome.

Storage Tips

To maintain freshness, whole wheat flour should be stored properly. For short-term storage (1-2 months), keep it in an airtight container in a cool, dark, and dry place at room temperature. For longer storage (up to 6 months), refrigeration is recommended. For extended storage (over 6 months), freezing is the best option. Ensure the flour is in an airtight, freezer-safe container to prevent freezer burn and moisture absorption. Let it return to room temperature before using to avoid affecting the recipe's outcome.

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