What is whole wheat flour? Nutritional value and 5 delicious dishes

Whole wheat bread is emerging as a new health trend. But do you really understand whole wheat bread? In the following article, Tnhelearning.edu.vn will learn with you what whole wheat bread is and 5 types of cakes that you can make from whole wheat flour that are both easy to make, delicious and extremely healthy.

What is whole wheat flour?

Whole wheat flour, also known as whole wheat flour , is flour milled from whole wheat with the bran and germ layers. They are dark brown in color and taste less sweet, but more aromatic than white flour. Whole wheat flour retains all the nutrients and original flavor of wheat.

Whole wheat flour

Whole wheat flour is currently considered a modern food trend , especially when the trend of low carb and eat clean menus is increasingly popular, because they have high nutritional content and are beneficial to health. than white bread . Here are a few reasons why whole-wheat flour is healthier:

Nutritional composition of whole wheat flour

Whole wheat flour, because it still retains the bran and germ of the wheat kernel , is rich in nutrients such as fiber, B vitamins, vitamin E, antioxidants, fats, proteins, minerals such as calcium, and minerals. potassium, iron.

Whole wheat flour is healthier than white flour

100 grams of whole wheat flour contains only 340 calories and about 4% sugar, contains beneficial carbohydrates, so it is very suitable for people who are losing weight, is not harmful to people with diabetes, does not produce much acid in the blood and helps stabilize blood sugar. Does not contain bleaching additives commonly found in white flour.

Whole wheat bread

The difference between whole wheat flour and regular flour

In terms of texture when baking, whole wheat flour contains very little gluten because the bran and wheat germ inhibit the production of gluten, so whole wheat bread has less swelling, is denser, prone to dryness and hard than white flour.

However, whole-wheat bread has a richer taste. In addition, whole wheat flour is only used for a short time because it is high in fat, so it is easy to sour. Therefore , whole wheat flour that has been kneaded with water must be stored in the refrigerator for longer use.

Whole wheat flour

How to store whole wheat flour

Because whole wheat flour contains a lot of oil, you need to pay attention to the duration of use, do not buy too much flour and not use it all. To ensure the quality of the powder, it should be stored in a cool, dry place, preferably in an airtight container. Especially whole wheat flour, because it contains wheat germ, it is easy to change the smell if left for a long time. If the dough needs to be used for a long time, it should be stored in the refrigerator.

If the dough needs to be used for a long time, it should be stored in the refrigerator.

5 ways to make cakes from simple whole-wheat bread flour

Whole wheat flour is a healthy food and you should not hesitate to use it to make delicious and very interesting made-by-me breads. Here are 5 easy cakes to make with whole wheat flour.

Whole grain black bread

Whole grain black bread

The most basic dish from whole wheat flour is whole wheat bread, here’s how to make this dish.

Ingredients to be prepared

• 100 grams of baking flour (wheat flour number 13)
• 50 grams of black flour
• 150 grams of whole wheat flour
• 5 grams of dry instant yeast
• 220ml water or fresh milk as you like
• Other seasonings: Butter, salt, sugar.

Ingredients for whole wheat bread

How to make wholemeal bread

Step 1Mix cake batter

In a large bowl , mix all 3 types of bread flour, black flour, and whole wheat flour.

Continue to add pre-activated yeast into the flour mixture to create an expansion. If you do not have pre-activated yeast, you can mix 50ml of warm water and a little sugar, stir well with the yeast, wait about 10 minutes when the yeast rises to a film like crab brick and then add it to the flour mixture.

Step 2Knead cake dough

Start kneading the dough , having a mixer is better because it will make the dough smoother. Add 15 grams of sugar, 20 grams of butter, and a small pinch of salt and water last. Salt should be added last so as not to inhibit yeast growth.

How to make wholemeal bread

Step 3Incubate cake dough

When the dough no longer feels sticky, cover the bowl with plastic wrap and let the dough rise at room temperature for about 60-90 minutes until the dough has doubled in size.

Step 4Put the dough in the mold and bake the cake

Remove the wrapping film and lightly knead the dough to force it out into the air , shape the dough to fit the bread mold and rest for a second time for 30 minutes until the dough is full.

Prepare the oven: Turn on the oven 15 minutes before baking, set the temperature to 180 degrees Celsius.

After the dough has risen, put the dough into the oven, convection baking on both sides of the fire on lower heat for 35 minutes, the cake will be cooked.

Brown sugar banana wholemeal bread

A little more creative, you can make more delicious and delicious brown sugar banana wholemeal bread.

Ingredients to be prepared

• 150 grams of whole wheat flour
• 4 grams of baking soda
• 40 grams of unsalted butter, melted in water
• 2 chicken eggs
• 100 grams of sifted brown sugar, not sweet
• 80ml coconut milk
• 3 ripe bananas
• 10 ml of rum
• Grated coconut rice

Ingredients for making brown sugar banana wholemeal bread

How to make brown sugar banana wholemeal bread

Step 1Marinated bananas

Use 1 mashed banana, add 10ml of rum and 1 teaspoon of sugar, marinate for 60 minutes. The remaining 2 bananas are sliced long or thinly depending on preference.

Step 2Beat eggs, butter, coconut milk

Crack 2 eggs into a bowl and beat them with a mixer, slowly add in 100 grams of brown sugar, then add melted butter to the bowl and beat again, and finally add 80ml of coconut milk.

How to make brown sugar banana wholemeal bread

Step 3Make cake dough

Sieve the whole wheat flour once, then put it in the mixer to mix the flour evenly. Add the mashed banana, then add the egg mixture. Knead the flour mixture.

Step 4Put the cake dough into the mold and shape the cake

Pour the mixture into an oval or round mold coated with a layer of non-stick oil, arrange sliced bananas on top.

Bake

Step 5Bake

Put in the oven with a temperature of 180 degrees C, bake convection 2 sides on low heat for 40 – 45 minutes.

In the last 5 minutes of finishing the cake, you pull the cake out of the oven and butter the cake, sprinkle with coconut rice and return to the oven until the baking time is complete.

Whole grain biscuits

Whole grain biscuits

You can also make it into a whole-wheat cookie for convenience to bring to the classroom or office while sipping against hunger.

Ingredients to be prepared

• 190 grams whole wheat flour
• 110 grams unsalted butter
• 2 eggs
• Yellow sugar
• Vanilla
• Peanut butter
• Raisins or chocolate chips

Ingredients for wholemeal biscuits

How to make wholemeal cookies

Step 1Beat butter, eggs and peanut butter

Put unsalted butter in a bowl and beat with an electric mixer , add 2 eggs and beat until fluffy . Continue to mix in the sugar and vanilla . Then add the peanut butter and mix to form a smooth mass.

Step 2Mix whole-wheat cookie dough

Stir in the whole wheat flour. Add raisins or chocolate chips. Divide into small pieces on a baking tray.

How to make wholemeal cookies

Step 3Bake

Place the baking tray in the oven at 185 degrees Celsius, bake for about 10-12 minutes until the cake turns golden.

Let the cake cool and you have an attractive whole-wheat biscuit right away, put it in an airtight jar for storage.

Whole wheat apple muffins

Whole wheat apple muffins

You used to love the apple muffins on display on the bakery shelves, and now you too can make your own nutritious whole-wheat apple muffins.

Ingredients to be prepared

• 75 grams whole wheat flour
• ½ beaten egg
• 2 tablespoons unsweetened yogurt ()
• 30ml fresh milk without sugar
• 1 diced apple
• Other seasoning: Salt, baking soda, cinnamon powder, sugar, cooking oil

Ingredients for Apple Muffins

How to make whole grain apple muffins

Step 1Mix muffin batter

Mix flour , 1 teaspoon of baking soda , ½ teaspoon of salt , ¼ teaspoon of cinnamon powder , in a large bowl, strain through a sieve and put in a mixer.

Step 2Create a mixture of eggs, yogurt and fresh milk without sugar

Eggs in the mixer beat about 40 grams of sugar. Next, add unsweetened yogurt and unsweetened fresh milk, and about 2 tablespoons of cooking oil, beat well . Finally add the apple.

How to make whole grain apple muffins

Step 3Make muffin dough and bake

Pour the flour into the egg mixture and mix quickly for a few seconds, seeing that the dough is not dry is the standard flour.

Pour the dough into the cake pan. Set the oven to 170 degrees C and bake the cake for 15-20 minutes until the cake is cooked.

Hokkaido Oatmeal Bread

Hokkaido Oatmeal Bread

It sounds a bit strange, but in fact, you will make a crispy whole grain oat sandwich to eat without getting bored. This dish you save for breakfast with milk or spread with honey with fat-free cream is great.

Ingredients to be prepared

• 350 grams of baking flour (wheat flour number 13)
• 50 grams all-purpose flour (wheat flour 11)
• 50 grams of whole wheat flour
• 50 grams of oatmeal
• 1.5 teaspoons of yeast
• 220 grams of fresh milk without sugar
• 1 chicken egg
• 120 grams whipping cream (fresh cream).
• Salt, sugar, a little melted unsalted butter.

Ingredients for Hokkaido Oatmeal Bread

How to make Hokkaido Oatmeal Bread

Step 1Mix cake batter

Put all kinds of flour, whole wheat flour, oatmeal, baking yeast , 40 grams of sugar in a large bowl, mix well, then add the last ½ teaspoon of salt and mix together.

Add fresh milk, eggs and whipping cream to the bowl, knead the dough until the dough is smooth.

Step 2Incubate cake dough

Roll the dough into a ball, cover with cling film, and let rise for about 45 minutes until the dough has doubled in size.

How to make Hokkaido Oatmeal Bread

Step 3Put the dough in the mold and bake the cake

Brush melted butter on the bottom and around the sides of the pan to prevent sticking. Remove the annealed dough, knead it briefly to squeeze out the air , knead it into a shape that fits the mold and put it in the cake pan. Spread 1 layer of butter on the cake. Incubate a second time until the dough fills the mold.

Turn on the oven to about 170 – 175 degrees Celsius, put the cake mold in, bake in convection on both sides over low heat for about 40 minutes, until the cake is cooked.

See more : Summary of 13 ways to make delicious, simple bread with flour at home

Hope this sharing of Tnhelearning.edu.vn has helped you better understand whole wheat flour. They are not only nutritious for health but also make a variety of cakes that are both fragrant and delicious. What are you waiting for, immediately add them to your diet to eat well and stay healthy every day!

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