Upping Your Fiber Intake:
Cracked wheat provides valuable amounts of fiber, or about 5 grams per 1/4-cup dry, which makes about 1/2 cup cooked. This is nearly a quarter of many women’s daily need for fiber and a sixth of many men’s. Making sure you get enough daily fiber through foods like cracked wheat can improve your digestive function and bowel health, lower high cholesterol and help keep your blood sugar levels and weight in a healthy place.
A Nutritious Alternative:
If you’re looking for a different flavor or more fiber in instant rice or couscous dishes, cracked wheat provides a useful option. It contains up to five times as much fiber as these other starches, making it more filling and wellness-promoting. It can also add a nice nutty flavor to couscous salads. Cracked wheat cooks a lot faster than long-grain brown rice, taking up to 15 minutes versus an hour or longer – so you can easily whip up a tasty, whole-grain dish in a snap.
Lower Risk for Serious Diseases;
Adding cracked wheat, as well as other whole grains, to your diet in place of low-nutrient fare could provide some protection from serious health conditions. In a study published in The British Medical Journal in 2016, researchers analyzed 45 studies on links between grains and heart disease, cancer and mortality. Significant reductions in risk for these conditions, as well as infectious diseases, diabetes and respiratory diseases, was linked with an intake of 7 or 7.5 servings of whole grains per day. Whole grains like cracked wheat provide not only fiber, but more B vitamins, iron and antioxidants than refined grains.
Serving Suggestions:
To begin reaping the benefits of cracked wheat, consider making a cracked wheat pilaf, adding whatever veggies and seasoning you desire. You can also mix cooked cracked wheat into a tossed salad of leafy greens and olive oil and vinegar, to taste. For an alternative to oatmeal, prepare bulgar as a hot cereal, using hot milk or water and sweetening it with cinnamon, fresh fruit and a touch of honey or pure maple syrup. To start experimenting, simply prepare a large batch based on package instructions to keep in your fridge and work into soups, salads or other dishes throughout your week.
Q: What Is Wheat Flour?
Wheat flour is made from grinding up parts of the wheat grain. There are three main parts of the grain:
- The endosperm, or protein/starchy part
- Germ, the rich in protein/fat/vitamin part
- Bran, the fiber-rich part
White flour is made from only the endosperm. Brown flour includes the germ and bran. Whole grain flour includes all three parts. Once each part has been separated, it is ground into a powder. White flour has a naturally yellow-ish color but is often bleached or mixed with oxidizing chemicals to produce a white color.
Wheat is classified by several different characteristics: the season it is grown (spring or winter wheat), its color, whether it is “hard” or “soft,” by the amount of protein it contains, and by the amount of a specific protein, called gluten that it contains. Hard wheat is usually a bronze-color and has a higher gluten content than soft wheat, which is a light golden color.
Varieties:
Gluten is naturally occurring in the wheat. It’s the protein that gives baked goods structure. Glutens develop and become more elastic when the dough is kneaded. Strong flours are those made from hard, high-protein wheat. They have higher gluten content. Flours that are made from low-protein, softer wheat are called weak flour and have less gluten.
There are a number of wheat flours, including:
- All-purpose flour
- Bread flour
- Cake flour
- Pastry flour
- Self-rising flour
- Whole wheat flour
Flour Uses:
Flour is an essential ingredient for most home chefs. You can use it to make bread, baked goods, pancakes, and more. Additionally, it can be used to thicken sauces or create a roux. Flour is also used for coating foods like fried chicken or cutlets. Finally, flour is a key ingredient in making pasta.
Q: How to Cook With Flour?
Flour should be used according to the recipe and its specific use. For tender baked goods, it can be helpful to sift the flour into the mixing bowl. For baked goods like bread, the flour mixture will need to kneaded and often will need time rest. This will help activate the gluten proteins.
Q: What Does It Taste Like?
Raw flour should not be eaten. Flour is a raw agricultural product, so it has not been treated to kill germs. If there are any bacteria present in flour, they are killed when food made with flour is cooked. White flour does not have an odor while whole wheat flours may smell a little nutty.
Flour Substitute:
There are many wheat flour substitutes on the market. One major reason for swapping out flour is gluten sensitivity or intolerance. Soy flour, wheat germ, cornmeal, oat flour, spelt flour, and quinoa flour are just some of the wheat flour substitutes available. The flour substitute to use will depend on the recipe, your taste preference, and availability.
Flour Recipes:
Flour is essential in most baked goods but is also a key ingredient in gravies, sauces, pasta, and other tasty foods.
- Round White Bread
- Homemade Spinach Pasta Dough
- Simple and Delicious Homemade Gravy
Q: Where to Buy Wheat Flour?
Wheat flour can be found in any grocery store in the baking aisle. It usually comes in sealed thick paper-based containers. Make sure the packaging is not ripped and take care when transporting it home from the store. Open flour can cause a big mess. For alternative flours or specialty flours like pastry flour, a baking store, better grocery store, or online retailer will stock these items.
Storage:
Open the original flour packaging and transfer your flour to an airtight container. Glass or plastic works well. Keep your flour dry. Moisture will ruin flour. Store the flour in a cool, dark place like a pantry, refrigerator, or freezer. If you freeze your flour, which will help maintain quality for a longer time, use a freezer bag to prevent any moisture or odors from getting absorbed into the flour.
Q: What is Whole Grain Wheat Flour?
Whole grain wheat flour is made by grinding the entire wheat kernel, mainly from HRW wheat.
Whole grain wheat flour typically has a shorter shelf life than its white flour counterpart. This is mainly due to the presence of the germ which contains lipids prone to oxidative rancidity and enzymes that can trigger deterioration reactions.
As a consequence, whole grain wheat flour has all anatomical components which are key to obtain full load of nutrients, and optimum product flavor, texture and color:
- Starchy endosperm → Rich in starch and gluten proteins
- Bran (pericarp) → Rich in dietary fiber
- Aleurone layer→ Rich in micronutrients (mainly minerals)
- Germ → Rich in enzymes and lipids (unsaturated fatty acids)
Origin
Whole grain wheat flour is obtained from the Triticum aestivum kernel. Wheat is one of the oldest crops which dates back to the Stone Age. Its domestication started in the Tigris and Euphrates River Valley.1
The industrial development of whole wheat flours is fairly recent and was driven by the rediscovered health benefits of the bran, germ proteins and dietary fiber.
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