Whole Wheat Flour

Whole Wheat Flour is a staple ingredient derived from grinding the entire wheat kernel, including the bran, germ, and endosperm. Unlike refined white flour, it retains its natural nutrients and fiber. It is used year-round and is a key component in whole grain bread, pastries, and other baked goods. Whole Wheat Flour is prevalent in many cuisines, particularly in health-conscious and traditional baking cultures, such as in the Middle East, India, and in Western countries where whole grain foods are appreciated for their nutritional benefits.

Whole Wheat Flour Synonyms

Wholemeal flour
Graham flour
Entire wheat flour

Whole Wheat Flour Substitutes

All Purpose Flour

Different Forms/Types of Whole Wheat Flour

Organic

Whole wheat flour that is certified organic, ensuring it is produced without synthetic pesticides or fertilizers.

Sprouted

Made from wheat kernels that have been allowed to sprout before milling, believed to be easier to digest and more nutritious.

Whole Grain

Whole wheat flour in its most common form, milled from the entire wheat kernel, including the bran, germ, and endosperm.

Stone-Ground

Flour milled using traditional stone grinding methods, which can preserve more of the wheat's nutrients and flavor.

White Whole Wheat

Made from a variety of wheat that is lighter in color and flavor but still contains the whole grain, suitable for those preferring a milder taste.

How to Choose Whole Wheat Flour

When choosing whole wheat flour, look for a fine, consistent texture without any off odors. The flour should be free from any contaminants or impurities. Opt for brands that offer whole grain flour, as this ensures you're getting the full nutritional benefits of the wheat. Check the packaging date to ensure freshness, as whole wheat flour can go rancid due to its higher oil content from the wheat germ.

Cooking/Prep Tips for Whole Wheat Flour

Whole Wheat Flour is a nutritious alternative to white flour, offering a nuttier flavor and denser texture. When using whole wheat flour, it's important to consider its higher protein content, which can make doughs more elastic and less tender. To mitigate this, some recipes suggest using a mix of whole wheat and all-purpose flour. Hydration is key; whole wheat flour absorbs more liquid than white flour, so you may need to adjust the amount of liquid in your recipe. Allow the dough to rest before kneading, as this helps the flour absorb the liquid fully and makes the dough easier to work with. For a lighter texture in cakes and pastries, consider using whole wheat pastry flour, which is milled from a softer variety of wheat.

Shelf Life of Whole Wheat Flour

Whole wheat flour should be stored in an airtight container in a cool, dry place. If you plan to keep it for more than a couple of months, storing it in the refrigerator or freezer can help maintain its freshness. Be sure to bring the flour to room temperature before using it in your recipes. Keep the flour away from strong odors as it can absorb them easily.

Recommended Brands for Whole Wheat Flour

Organic: Arrowhead Mills, Great River Organic Milling

Sprouted: King Arthur Flour, To Your Health Sprouted Flour Co.

Whole Grain: King Arthur Flour, Bob's Red Mill

Stone-Ground: Bob's Red Mill

White Whole Wheat: King Arthur Flour

Cooking Techniques for Whole Wheat Flour

Baking: Whole wheat flour baked goods often require a slightly lower oven temperature and longer baking time compared to those made with white flour, to ensure even cooking without drying out.

Kneading: Develops the gluten in dough made with whole wheat flour, which is essential for the structure of bread. However, over-kneading can result in a tough product, so be mindful of the dough's texture and elasticity.

Proofing: Allowing the dough to rise properly is crucial, especially with whole wheat flour, as it tends to rise slower than white flour dough. A warm, moist environment will aid in the rise.

Popular Whole Wheat Flour Recipes

Whole Wheat Bread
Whole Wheat Pancakes
Whole Wheat Pizza Dough

Whole Wheat Flour Nutritional Information (100g)

fat: 2.5 g
fiber: 10.7 g
sugar: 0.41 g
protein: 13.2 g
calories: 340 kcal
carbohydrates: 72 g

Flavor Combinations

Whole Wheat Flour pairs well with hearty ingredients like nuts, seeds, and dried fruits. It complements bold spices such as cinnamon, nutmeg, and cloves, which are often used in whole wheat pastry recipes. For savory dishes, it works well with robust flavors like rosemary, thyme, and cheese. Whole wheat flour also benefits from the moisture and sweetness of ingredients like honey, molasses, and yogurt, which help to soften its texture and enhance its natural flavors.

Allergen Information

Whole Wheat Flour contains gluten, a protein that can cause allergic reactions or sensitivities in some individuals, such as those with celiac disease or gluten intolerance. It is important for these individuals to avoid products containing whole wheat flour and seek gluten-free alternatives.