The easiest way to add healthier flours to your diet is by swapping out a part of the flours you already use. In this post, I share the ratios I love when I mix different flours together. I only use type 1050 or wholegrain flours for wheat, spelt, barley or rye flours. Learn more about what the different types mean here.
You do not have to use the same types as me. Just mix the flours you have with healthier kinds and tweak the ratios. The higher the type number, the dryer the flour and the more liquid it needs. Before I share my ratios, though, let’s look at the two major flour categories essential for mixing and matching.
Grain flours with gluten
Regular wheat, different kinds of wheat flours like Kamut and spelt, rye and barley flours all contain gluten. It is a protein that makes the dough sticky. The wholegrain versions of these flours also have gluten but pieces of bran and germ flakes in the flour cut through some of the connections gluten forms which is why the result will be less sticky the more wholegrain you add.
Gluten allows dough to rise. Gas bubbles released by yeast bacteria or by chemical processes from baking powder and baking soda are caught in the net of molecules formed by starch and the gluten in your dough.
Gluten-free flours
Buckwheat, chickpea and all the nut flours, like almond and coconut flour, are gluten-free. If you want to make gluten-free or keto doughs using only these flours, you have to replace the gluten with something else to make your dough sticky.
Xantham gum, psyllium husk flakes or Agar Agar powder are examples for gluten alternatives. Make sure to follow these recipes to the letter for good results.
Easy swap
I like to keep things simple, which is why I prefer to mix flours that contain gluten with gluten-free ones. I’ve been using the following ratios for months now on any new recipe I’ve tried by simply replacing the total amount with my mix.
For a light dough (cakes):
½ flour containing gluten & ¼ wholegrain flour & ¼ gluten-free flour
For a dark dough (muffins):
¾ wholegrain flour containing gluten & ¼ gluten-free flour
For a yeast dough:
¾ flour that contains gluten & ¼ wholegrain flour
Mix and match
Making any cake or dough-based recipe healthier is easy when you simply mix and match healthier flours with the ones you usually use. The results are also pretty amazing. My Wholegrain Apple Almond Muffins, for example, are the fluffiest Muffins I’ve ever made! And I now enjoy my Langos and pizzas even more.
Give mixing and swapping a try. When you do, remember that you might have to tweak your recipes a little bit because different types lead to different results. They also change the flavour of your doughs. My ratios are starting points meant to inspire you to experiment for yourself and find the mixtures that are most delicious for you. Have fun.
The Dodo Munches cannot and does not contain medical/health advice. The information is provided for general informational and educational purposes only and is not a substitute for professional advice. Please read the full disclaimer here.