From: www.wholefoodsmarket.com
The seed bearing fruits of grains, called kernals, are made up of
three layers. Moving from the outside in, they are the bran, the
germ, and the endosperm. In making refined (white) flours, grains are
milled to remove the bran and germ, destroying up to 80 per cent of a
grain's nutrients and much of its taste in the process.
Even "enriched' white flour is a poor substitute for whole grain
flour, because enrichment typically replaces few of the lost
nutrients, and none of the lost flavor.
Here's what you get with whole grain flours:
The Bran — most important for its B vitamins and fiber, but also
adds "body", texture, and even some flavor.
The Germ — prized for its minerals, B vitamins, protein, vitamin E,
and oils. The oils found in the germ are a key element in whole grain
flour's flavor.
The Endosperm — consists mostly of starch, with some protein and
other nutrients.
Buying and Storing Flour
Choose organically-grown flour — it almost always tastes better.
Flour should smell fresh, whole grain flours must be refrigerated in
moisture-tight containers, where you can expect them to last 2–4
months. Warm up flours to room temperature before baking for best
results.
Type Characteristics and Uses Gluten
Amaranth A strong, sweet, spicy, nutty-flavored flour. Best used as
an accent flour in waffles, pancakes, cookies or muffins. no
Buckwheat The edible fruit seed of a plant related to rhubarb. It is
not related to wheat or other grains. High proportion of essential
amino acids; close to being a complete protein. Commonly used
combined with wheat flour for pancakes, waffles, blintzes, and in
pastas. low
Blue Cornmeal Higher in protein than yellow cornmeal. Turns lavender
color when cooked. Use in pancakes, muffins and corn tortillas. Kids
love "purple pancakes". no
Yellow Cornmeal Contains germ and fibrous bran. Rich "buttery"
flavor. Use for polenta, corn bread and muffins. no
Oat Bran Contains soluble fiber, which can help lower blood
cholesterol levels when eaten as part of a low-cholesterol diet. Add
oat bran to muffins or bread. Use as a coating for chicken and
seafood. yes
Rye Yields baked goods that are moist and dense. Combine with caraway
seeds in crackers and bread. Due to its low gluten content it is
often mixed with whole wheat flour to increase its rising ability.
yes
Soy High in protein, it is often used as a protein booster. Usually
combined with whole wheat flour to increase its rising ability. no
Spelt An ancient grain gaining popularity today as a wheat
substitute. Similar to high protein wheat. If substituting for wheat
in a recipe, reduce the liquid by 25%. Do not over knead; gluten is
sensitive. yes
Teff Rich in calcium, protein and iron; sweet malty flavor. Use in
quick breads, pancakes, and waffles. For leavened bread, use 5 parts
wheat flour to 1 part teff. Use to thicken stews, soups and sauces.
no
Whole Wheat Ground from entire wheat berry. Full-bodied flavor.
Course texture. Doesn't rise as much as white flour. Use in any
recipes calling for a "hearty" quality. yes
Whole Durum Wheat From very high protein wheat with less starch than
other wheat flours. Makes a tough dough that can stretch and expand —
perfect for whole grain pasta. Nutritional profile similar to whole
wheat. yes
Whole Pastry Flour Ground from soft wheat berries. Higher in starch
and lower in gluten. Absorbs less liquid in recipes. Use in non-yeast
baked goods such as cookies, pancakes, muffins, quick breads and
cakes. yes
Unbleached White Refined wheat flour, fairly high in gluten,
sometimes with up to 80% of the wheat germ restored. Naturally aged
to strengthen gluten. Excellent for baking bread and cakes. It is
often combined with whole wheat pastry flour for cookies. yes
Semolina Durum flour with the bran and germ removed. Never bleached.
Used to make high quality "white" pasta. Adds extra flavor and
texture in some bread recipes. yes
Graham Flour Hard whole wheat flour with a course and flaky outer
bran layer, and finely ground germ. Most famous use is in crackers.
Adds texture to all baked goods. yes
Gluten Flour Gluten flour is white flour mixed with concentrated
wheat protein. Add to bread dough to increase leavening: 2 TB per cup
of flour in whole grain bread; 1 TB plus 1 tsp per cup of flour in
white breads. Also add to breads with extra bran, raisins or nuts.
Increase kneading time to activate extra gluten. yes
Unprocessed Bran The outer layer of the wheat berry. Use small
amounts at a time to increase fiber intake. Add to cereals and baked
goods. Keep refrigerated. yes
Wheat Germ Vitamin and mineral-rich layer of the wheat berry.
Excellent source of Vitamin E. Available toasted and untoasted. Add
to pancakes and other baked goods as well as meat or vegetable
loaves. Refrigerate to prevent rancidity. yes
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