Converting Recipes to Whole Wheat

I've made no secret of my love for whole wheat. The health benefits of eating whole grains have been proven time and again. It lowers your risk for cardiovascular disease, helps to stabilize blood sugar levels (thereby decreasing the risk for type II diabetes), and the added fiber can help with some GI issues. It even contains compounds that can help reduce your risk for cancer! I figure if I'm going to eat something anyway, why not make it as wholesome as possible*?

Some time last year I decided to max out that philosophy by completely eliminating all-purpose flour from our kitchen. I have never looked back. Of course, that decision has not come without it's fair share of cooking disasters. Whole wheat flour is heavier than all-purpose flour, so it tends to make a denser product and require more leavening when baking. It also contains less starch than all-purpose flour, so it as not as good a thickener. Don't let that deter you from making the switch, however. Over the last few months I've found that pretty much every all-purpose flour recipe can be altered in some way to yield a pleasing whole wheat version.

But what about taste? That is an excellent question, and that is exactly the reason I am such a fan of white whole wheat flour. White whole wheat is different from traditional whole wheat in that it is milled from white spring wheat rather than red wheat in the fall. It has all the same nutrition as traditional whole wheat, but is much lighter in flavor. You will notice some difference in taste, but not nearly as much as if you had used traditional whole wheat flour, and the texture is closer to all-purpose as well. I highly recommend white whole wheat flour over traditional whole wheat flour when substituting in all-purpose recipes.

That said, here are the tricks I've learned for converting all-purpose recipes to whole wheat. Keep in mind these rules aren't set in stone--you still may need to play around a bit to get the best outcome. But these tricks are definitely a good starting point.

Whole Wheat Flour Substitutions White whole wheat flour is recommended over traditional whole wheat flour in all substitutions. As a Coating for Frying Use an even exchange of whole wheat flour to all-purpose flour. As a Thickener Increase the amount of flour by 50%. Brownies Use 7/8 cup whole wheat flour per 1 cup all-purpose flour. Make sure to sift the flour after measuring! Omit the leavening. The best brownie recipes don't use leavening anyway. Increase bake time by 15%. Cakes, Pastries, & Quick Breads Use 7/8 cup whole wheat flour per 1 cup all-purpose flour. Make sure to sift the flour after measuring! Increase the amount of leavening by 50%. Increase bake time by 15%. Add 1 tablespoon sugar per cup of flour to offset the taste (optional). Cookies Use 3/4 cup whole wheat flour per 1 cup all-purpose flour. Make sure to sift the flour after measuring! Increase the amount of leavening by 50%. Add 1 tablespoon sugar per cup of flour to offset the taste (optional). Pie Crust Use an even exchange of whole wheat flour to all-purpose flour. Add 1 tablespoon sugar per cup of flour to offset the taste (optional). Yeast Breads Use 7/8 cup whole wheat flour per 1 cup all-purpose flour. Make sure to sift the flour after measuring! Increase the amount of yeast by 50%. Allow the bread to rise at least twice before shaping and once after; this allows more gluten to form, which results in a softer loaf.

*The one health controversy I've found with whole grains is that they may potentially bind to some nutrients and make them unavailable for the body to use. Nutritionists say that the whole grains themselves have enough nutrients to make that fact irrelevant, but just in case, make sure you eat plenty of fruits and veggies, too, okay?