#9 - Desserts with More Whole Grains

Over the years, I have experimented more and more with using whole grains in my baking. One of my best discoveries is whole white wheat flour. I believe the first recipe I used it in was homemade pancakes. My family now enjoys whole white wheat in many recipes, including desserts, because it has a milder flavor and a less noticeable color change when baking. I like that I can find it at multiple local grocery stores on the same shelf as all-purpose flour.

As a dietitian, I love that it has the same nutritional value as the traditional red whole wheat flour. However, just because it contains the word white, do not confuse it for all-purpose flour because they are two different flours. Whole white wheat flour is a whole grain because it contains all three parts of the grain (bran, germ, & endosperm). All-purpose flour is not a whole grain because it is missing parts of the grain (bran & germ), which is why it is a refined grain.

When offering guests a healthier dessert, they will not know they are getting some fiber in those delicious treats. However, I recommend testing the recipe before the event to make sure it worked and tasted good.

Adding whole-grain flour to desserts shouldn't be your only means of consuming whole grains and fiber. Occasionally, enjoying a few sweets is fine, however, it should be in conjunction with a fiber-rich intake consisting of whole grains (bread, cereal, pasta, quinoa, & brown rice) and a variety of fruits, & vegetables.

Substituting whole grain flour for all-purpose flour is easy. If you want to try adding whole grain flour to your desserts this holiday season, I have listed below some brands to search for at your local grocery store and ways to substitute them in recipes. Many stores offer organic varieties too.

Brands of whole white wheat

King Arthur Baking Company

Eagle Mills

Farmer Direct Foods

Hodgson Mill

Here are guidelines for substituting whole white wheat in recipes.

• Whole wheat - 100%

• All-purpose - 50%

• Light-colored recipes (cake or bread) - start with 25% and increase until you make your favorite

• Not for use in angel food cakes

Brands of whole wheat

King Arthur Baking Company

Bob's Red Mill

Gold Medal

Here are guidelines for substituting whole wheat in recipes.

• Whole white wheat - 100%

• All-purpose - start with 25%, and you may substitute 100%, but the flavor, color, and texture will vary depending on the recipe.

Brands of oat flour

Bob's Red Mill - replace up to 20% of the flour in most baked goods.

Quaker - if you prefer using over wheat flour, substitute 1 1/4 cups of oat flour for every 1 cup of wheat.

Gold Medal - for every 1 cup of all-purpose flour, replace with ~ 1 3/4 cups of oat flour.

Have you tried making your oat flour? It is easy to make using a pantry staple, oats. Place oats in a blender or food processor and pulse until oats resemble the texture of flour. When adding to a recipe, always measure after making the flour.

Need Gluten-Free Whole Grain flour?

King Arthur Baking Company has Gluten-Free Measure for Measure flour using whole grain brown rice flour and whole sorghum flour in the first five ingredients. Use in place of all-purpose flour in cookies, cakes, muffins, & brownies.

Bob's Red Mill also makes Gluten-Free Oat Flour, which they recommend adding xanthan gum to the recipe. It can replace whole wheat flour in a recipe that otherwise would be off the safe list. Be sure to read the Nutrition Facts label to ensure the other ingredients are also gluten-free.

If you are up for a small challenge, make your gluten-free oat flour using Bob's Red Mill Gluten-Free Quick Cooking Rolled Oats.

Always keep in mind to increase fiber gradually in your intake, and always drink water to allow your digestive tract to adjust and avoid discomfort.

Need a recipe to try using whole white wheat flour? Bake my Delicious Orange Scones Recipe!

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