Gluten–is a gummy, stretchy protein formed by the linking of precursor proteins, glutenin & gliadin. The amount and the workability of the gluten in a dough depends on the total amount of these proteins (and the ratio between them) in the flour used to make the dough. Hence, low protein grain = low gluten grain. Gluten flour is white flour more refined. So deficient in the essential amino acid lysine that its protein usability score is 28%.
No Gluten
brown rice
corn
millet
amaranth
quinoa
sorghum
Low Gluten
barley
soft wheat
oats
rye
buckwheat
triticale
High Gluten
Hard Wheats
Spelt
Kamut
High gluten grains are best for yeast bread. The gluten, a protein part of the grain, should be developed as it is kneaded. It will look like stretch marks–elasticity must be developed for a good loaf of bread. The elastic fibers trap the gas formed by the yeast and gives the bread its rise and lightness of texture. A mix may be used of 1/4 other flour with high gluten flour. (Of 6 cups flour, 1 1/2 cups may be other.) Add the other flours at the end of kneading. It will effect the loaf.
For quick breads without yeast, such as muffins, pancakes, waffles, biscuits, etc. low-gluten grains and lower-gluten whole wheat pastry flour generally work well. In recipes where baking soda, baking powder, and air from egg whites are used for leavening, the gluten elasticity if developed will actually toughen the texture of the baked goods. Kamut and Spelt don’t seem to have this problem.
Wheat–At least 30,000 varieties of wheat have been developed. Genus Triticum. For baking purposes we will concern ourselves with four kinds.
Hard–Hard winter red wheat, known also as Bronze Chief, was developed in Canada, and is one of the finest wheat because of its high protein/gluten content for yeast bread baking. This is what I use for my sandwich bread and sometimes french bread. It gives the red-brown color associated with wheat bread. Many store bought breads are colored to fool the consumer.
Gold, commonly called Prairie Gold, Golden 86, is a hard wheat that gives a much lighter color. I use it in buns, rolls, french bread, and for pizza. It will work in quick breads, muffins, and desserts that do not use yeast. It will not give as light of a texture as Pastry wheat.
Pastry–comes from soft wheat. It is both lower in protein and gluten than the hard bread flours. This makes a lighter textured quick bread and dessert flour. The banana bread, muffins were made with this. The Chocolate Beet Cake I brought to the pot-luck at church last Sunday I used 1/2 pastry wheat with a little barley and 1/2 unbleached flour.
Kamut–(Egyptian for wheat) It is a wheat and has the necessary gluten content. It is 20-40% higher in protein that whole wheat, higher in minerals, magnesium and zinc and up to 65% higher in amino acids. Texture is lighter than whole wheat or whole wheat pastry flour. Many with wheat allergies can tolerate Kamut. It is the closest we probably have to the wheat of the Bible. Slightly yellowish grains are longer and larger than wheat kernels.
Spelt–Probably part of Ezekiel’s bread in Ezekiel 4:9, and has been grown up to the present. It is the dinkle of Switzerland and farro of Italy. Closer to our bread wheat in structure than Kamut. Higher in fiber that wheat and rich in essential fatty acids. The nutrients are found in the inner kernel of the grain, while wheat’s is in the bran and germ. Use less liquid or more flour in recipes. Bake in pans, as it will not hold it’s own shape.
Leavneings
Leavenings are the ingredients that make baked goods rise. Leavenings release gasses into the batter or dough, increasing the size and porous structure of the baked product. These are mainly carbon dioxide, but also there may be air or steam. For example, folding in beaten egg white incorporates air. Creaming, by vigorously beating the sugar and fat also adds air. Steam raises a product when the water is exposed to a high temperature. Example: popovers. Air and steam are physical ways to leaven.
To produce carbon dioxide gas we add an alkaline ingredient to an acid medium. These react in moisture to produce the carbon dioxide. We do this with baking soda, bicarbonate of soda, which is an alkaline ingredient. When we add it to an acid liquid like fruit juice, buttermilk, yogurt, or sour milk. (Stir 1/4 tsp baking soda into 2 Tbsp room temperature water. Then stir 1/4 tsp baking soda into 2 Tbsp orange juice. Note the difference!) The chemical reaction is immediate, baking should be done immediately for best results. Baking soda gives a light crumb with buttermilk or soured milk. (You can make your own buttermilk.) Baking powder is made up of acid and alkaline ingredients combined with a filler to keep them separate and not reactive during storage. Double acting baking powders are made up with a phosphate acid agent that allows only part of the acid-alkaline reaction to take place when added to the dough or batter, the remaining action occurs during baking. Double acting baking powder may contain two phosphate ingredients–calcium acid phosphate and sodium aluminum phosphate. This allows for even less release of carbon dioxide before baking and more during baking. Single acting baking powders contain tartaric acid, from cream of tartar produced from grapes instead of phosphates.
Because of the aluminum in most Double acting baking powders it is advisable to make your own Single acting or search out a Double acting that doesn’t contain aluminum. Tone’s and Argo carried by Sam’s Club hasn’t had aluminum when I’ve bought it in the past.
To make your own Single-acting Baking Powder
1/2 cup cream of tartar
1/4 cup baking soda
1/4 cup arrowroot powder
Yeast produces carbon dioxide gas when it comes into contact with moisture in a warm environment. (Fill a glass measuring cup with 1/2 lukewarm water. Pour in 1 Tbsp yeast and 1/4 tsp sugar or honey. Let stand 5-10 minutes. Watch bubble up. This is called proofing the yeast. It will help speed up breadmaking, the yeast will be distributed more evenly. And is an easy way to see if your yeast is still viable.)
Problems with leavenings:
•Those who have candida cannot use yeast
•Baked products with yeast require more time
•Baking soda and baking powder can alter the pH balance of the batter so that some of the B vitamins are destroyed, if too much is used. Limit to 1 teaspoon per cup of flour.
•Most baking soda and baking powder use cornstarch as a filler, a problem if you are allergic to corn.
Sourdough–is a lactic-acid ferment made by allowing a mixture of flour and water to collect wild yeasts from the surrounding air. Baking with sourdough produces nutritionally superior breads because the lactic-acid ferment is beneficial for eliminating toxic wastes from cells. The flour is partially “predigested” by the fermentation process before baking, making it more easily digested by the body. Sourdough breads store longer and their flavor improves when frozen. Use only wood, glass, or plastic for your sourdough starter and sponging.
Fermenting, which creates a type of sourdough: Some people have issues with digesting whole wheat bread. And there is some concerns about phytic acid in the bran of the grain. Phytic acid combines with key minerals, especially calcium, magnesium, copper, iron, and zinc and prevents their absorption in the intestinal tract. Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing these nutrients for absorption. This allows enzymes, lactobacilli and other helpful organisms to also break down complex starches, irritating tannins and difficult-to-digest proteins including gluten also. Phytic Acid does not seem to be totally bad though. It seems to offer its own protection against certain cancers and helps to stabilize insulin levels.
Wheat and yeast have enzyme phytase to break down phytate, it is most active at 4.3-4.6 pH. Prolonged fermentation with an acid medium frees the calcium and phosphorus from the phytic acid storage molecule contained in the bran. So, finer grind is better. (Smaller bran particles.) 90% is left with fast commerical yeast. All gone with natural fermentation.
To do this soak your grain or flour in about half the water the recipe calls for with and acid medium ( 1cup water + 1 T acid), for several hours, depending on the type of grain. This also gains a lighter texture in baked goods. Often baking soda alone will give enough rise. We have tried this with our oatmeal, sourdough biscuits, and sandwich bread. I have instructions if you would like to read them.
Rising times of all yeast breads are very important. As the yeast grows, they release certain gases which make nutrients available from the flour that our bodies would not otherwise absorb. Allowing bread to rise three times, helps to make more zinc available. Zinc helps strengthen the immune system and most American males are very low in zinc. Using a bread machine on manual will give you three rising times. Two in the machine and one after the bread is formed.
If the protein or gluten of your wheat is marginal or your yeast weak a dough enhancer may help. You may buy dough enhancer at the store or use vitamin C, 1/8 tsp crystals or 1/2 a crushed chewable tablet to 8-10 cups flour or 1/2 cup apple cider vinegar to 16 cups of whole wheat flour. Dough Enhancer softens the gluten to allow the carbon dioxide from the yeast to penetrate at a quicker rate. It also acts as a natural preservative to extend shelf life.
Converting Recipes to Improve Family Diet
Determine the best type of grain/flour by gluten.
Start with 1/2-1 cup working up to the amount your family enjoys.
As you and your family become accustomed to the flavor and texture of whole grain products, you will be able to increase the amounts.
• You can usually use half whole grain without many changes to the recipe
• Flax seed, ground or whole
• Sugars, approx. 1/2 the amount for honey and fructose, stevia even less
• Choose healthier fats
• It is easy to “hide” whole wheat flour in “chocolate” baked goods
Example:
Sarah’s Carrot Cake
Original 1st changes, including for Hi-altitude
2 c. flour + 1/2 cup whole wheat pastry
2 c. sugar -4 Tbsp sugar
1 tsp baking powder -1/4 tsp baking powder
1 tsp soda
1 tsp cinnamon
3 c. finely shredded carrots
4 eggs
1 c cooking oil 1 1/4 c. cooking oil
1/4 c. finely chopped pecans
350 degrees 2-9” round pans 35-40 minutes
2” x 9” x 13” 30-35 minutes
Cream Cheese Frosting
6 oz. softened cream cheese
1/2 c. softened butter
2 tsp. vanilla
Cream together. Gradually mix in 4 1/2 to 4 3/4 cups powdered sugar.
The second time I made the cake I decreased my unbleached flour to 1 1/2 cup and increased my whole wheat pastry to 1 1/4 cup. Because my whole wheat flour was freshly ground it had more volume.
I now make it:
2 1/2 cups fresh whole wheat pastry flour
1 cup granulated sugar
6 Tbsp. fructose
3/4 tsp. baking powder
1 tsp. baking soda
1 1/2 tsp. cinnamon
3 cup finely shredded carrots
4 eggs
1 cup olive oil
1/4 cup cold water
1/3 cup pecans chopped
360° F for 40-45 minutes for 9” x 13” and a half recipe of frosting does the top.
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For Class 1 go here.
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