We’ve all heard the nutrition advice from the government: at least half of your grains should come from whole grain sources. But what do you do when most or all of those well-loved seasonal recipes call for enriched grains, like all-purpose white flour?
The Importance of Enriched Grains
First, we have some good news: you don’t have to throw in the towel on your recipes, nor do you have to give up on your nutrition goals – the two are not mutually exclusive! Enriched grains provide important nutrients that are vital to our bodies, and the unique and loved texture and flavor properties cannot be denied.
Remember, white flour is refined as part of the milling process to extend shelf-life and create a finer texture; a result that is especially handy for baking. It’s enriched with niacin, iron, thiamin, and riboflavin to levels comparable to, or even slightly exceeding, those found in whole grains, replacing the nutrients lost during the milling process. Enriched grains are also fortified with folic acid to approximately two to three times the levels found in whole grains to help reduce rates of birth defects.
Why All-Purpose Flour for Baking?
Most bakers will attest that all-purpose white flour is a great home kitchen option when it comes to ensuring the best texture, levity and flavor of baked goods. That’s because the amount of protein found in enriched flour plays a big role in the resulting structure of what you bake. If you try to simply swap-in whole wheat flour instead of white (without making any other adjustment) for breads, cakes or pie crusts, the resulting food will be denser, drier and the flavor of the wheat will come through prominently.
Check out a fun exploration on the art and science of flour swapping that the Test Kitchen team at Food52 completed a few years ago. They found that sometimes the full swap is a hot mess (bread that doesn’t rise), sometimes it’s okay (pie crusts are okay, but not as light), and sometimes using only whole wheat flour makes an even better treat (chocolate chip cookies). A big takeaway is that changing the flour definitely changes the flavor. Also, it’s rare to successfully swap flours without also adding other ingredients to compensate for the changes in food chemistry and taste.
| Embrace the Grain: In the average American diet, grain foods are responsible for only 15 percent of calories, yet are major contributors of fiber! |
Grains & Nostalgic Flavors
This is similar for other enriched grains, such as white rice or pasta. The taste and texture of the dish is impacted with the swap, and while sometimes it’s for the better, often it’s a change you might be reluctant to try. If you’re planning to maintain the nostalgic flavor and texture of a cherished dish, here’s another bit of good news: you can let go of some of the guilt! Enriched grain foods are known for being the foundational components of well-balanced meals, and the other components of the dish add extra nutritional heft: think of the proteins and veggies in a yummy stuffing, pot pie, rice pilaf, lasagna or ramen.
So, dust off the guilt and get back to the celebrating all those Cozy Comforts!