Note that whole
grain flours absorb more water than white flours.
Not exact matches
The way they
absorb liquids is very different, so you can almost never substitute almond
flour for a «
grain»
flour equally.
If you're shunning
grains altogether, I've had good results with a combination of flax seed meal and coconut
flour for binding meat loaves; for this I'd probably use 2 - 3 tablespoons of flax meal and 1 tablespoon of coconut
flour — coconut
flour absorbs a LOT of moisture.
You will need to experiment to get the right mix since coconut
flour is higher in fibre and will
absorb more water than regular
grain based
flours.
Bring just to the boiling point, stirring constantly, until the
grain flour has
absorbed the liquid.
When milled into
flour,
grains lose fiber and nutrients, the sugars and starches are
absorbed much more quickly.
100 g) 225 g whole
grain rye
flour 225 white wheat
flour (or bread
flour) 2 tablespoons of roasted rye malt * 350 g water - 77 % hydration dough (pay attention to the water level, adjust it to your
flour's absorbance - if you
flour absorbs less water, add less water in the beginning, it is easy to add it more later if necessary) 9 g fine sea salt Fruit soaker 40 g dry apples, chopped to small pieces 100 g dry prunes 50 g rum Other 60 g chocolate chips (I used these) orange zest of 2 organic oranges 70 g roasted hazelnuts, chopped (roast them for 8 - 9 minutes at 230 °C / 446 °F) * if you don't have roasted rye malt at hand, substitute it for cocoa powder but make sure you add some (appr.
Ingredients: 50 g active whole
grain wheat or rye sourdough starter (100 % hydration) 300 g white wheat
flour 175 g water or milk (I used water) 4 tablespoons olive oil 2 pinches fine sea salt 50 g tomato sauce + fresh or dry herbs (origano, basil) sesame seeds for topping 1 egg yolk for garnish * Pay attention to how much water your
flour absorbs.
While whole
grains will
absorb more water than refined
flours, they do so more slowly than refined
flours.
The way they
absorb liquids is very different, so you can almost never substitute almond
flour for a «
grain»
flour equally.
Although whole -
grain breads and cereals contain more phosphorus than cereals and breads made from refined
flour, this is a storage form of phosphorus called phytin, which is not
absorbed by humans.
If you're going to substitute your
flours, use healthier whole
grains or nuts, which are
absorbed more slowly and don't cause as much of an insulin reaction.
It has 21g carbs per 1/4 cup» Sprouted whole
grains and their
flours, classified by the USDA as vegetables, are easier to digest and
absorb the nutrients from because they do not require pancreatic enzymes»
Other experiments have shown that while whole
grains contain more minerals, in the end equal or lower amounts of minerals are
absorbed compared to polished rice and white
flour.
It's also found in smaller amounts in whole
grains, beans, miso, tofu, nuts and seeds, mushrooms and broccoli (many of the plant sources also contain phytic acid which binds to zinc and prevents it being
absorbed; many also contain copper so overdoing something like nuts or nut
flours can be an issue for many of my clients with low zinc and anxiety)