I'm going to be honest with you guys. I am suffering from a major bout of stomach flu today. I have been in my pajamas all day, curled in a fetal position in my bed clutching blindly to this:
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Yep, tastes disgusting. |
So it is hard to write about food today, but I must persevere. Inspired by Laura's recent
struggles with whole wheat pizza dough as well as my recent success making an apple pie with whole wheat crust I thought I would share what I have learned through trial and error with you all.
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Worth the price! |
1. Use a high quality flour. In almost every case I am supportive of choosing the cheaper option, or the store brand. It wasn't until I purchased fancy whole wheat flour - it was on sale - that I realized all flour was not created equal. I really think that when it comes to whole wheat the brand makes a difference. Splurge on the good stuff (it is still pretty cheap) and stock up when it is on sale. I use
King Arthur White Whole Wheat Flour. I used to use Trader Joe's brand, but found their grind was too course. King Arthur's is extremely fine - basically feels like regular AP flour.
You will notice I recommend white whole wheat. Traditional whole wheat bread is milled from red wheat. White whole wheat comes from - you guessed it - white wheat! It has a milder flavor than red wheat due to a lack of
phenolic compounds as well as a lighter color. Translation: you can trick people into eating whole wheat baked goods! The best part? It is nutritionally equivalent to traditional whole wheat flour.
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Apple pie with 75% whole wheat crust |
2. Don't be too ambitious if you are adapting a recipe. When "whole wheating" a recipe for the first time I usually replace 50% of AP flour with whole wheat. Go a 100% replacement and you are likely to have a mess on your hands. If 50% works well increase the ration the next time.
3. Wait. I read somewhere that because of the coarser grain whole wheat flour absorbs liquids at a slower rate than traditional flour. I have no idea if this is actually true, but I have taken to waiting a few minutes before mixing/kneeding. Can't hurt, right?
4. Pick your battles. Some things just aren't going to work. I'm not going to try to make a fluffy 3 layer cake with 100% whole wheat flour. I think baked goods tend to work better when there is a lot of other stuff at play. I have had success with carrot cake, oatmeal cookies, banana cake, zucchini bread, etc. Sugar cookies were a big fail.
I will leave you with my pizza crust recipe, which I think is pretty good. Erik said he could eat the crust plain he liked it so much!
Quick Pizza Crust (makes one pizza crust the size of a cookie sheet)
1/2 cup AP flour
1/2 cup white whole wheat flour (plus more for kneeding)
1 envelope yeast (2 1/4 teaspoons)
3/4 teaspoon salt
2/3 cup very warm H2O
3 Tablespoons oil
Heat oven to 450 degrees F. Combine flours yeast, and salt in large bowl. Add water and oil and mix together. Gradually add up to 1 more cup of whole wheat flour, kneeding until elastic (3 or 4 minutes.) The dough will be sticky, but try not to add too much extra flour. Press dough onto greased cookie sheet. Add your toppings and sauce and cook for 12 - 15 minutes.
I haven't tried Leanne's
trick of par baking the crust but I will be trying it for sure next time!
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Erik wanted me to note that he chopped all of the veggies! |
Do you guys think there are some things not worth trying to healthify? Something like cinnamon rolls comes to mind for me. Or spritz!