USING FLOURIST FLOUR, BAKING WITH WHOLE WHEAT FLOUR

 

 

Yep, you read the headline right. There is such a thing as a flourist. It is someone who concentrates mainly on the experimentation of baking with fresh flour and who has the affinity for the discovery of heritage grains and the craft of baking.

Most of our grandmothers and ancestors used whatever flour was milled near their homes. Back in the day there wasn’t the talk about gluten-free, whole wheat, non-GMO and organic. Flour was flour. Now, the home baker has to cipher through all this lingo to decide what is the best for their family.

Many times, the conclusion is that the better choice is whole wheat flour. Whole wheat naturally has the level of fiber found in wheat whereas white flour has had most of the fiber removed during processing. This is because the entire wheat kernels are ground into a powder for whole wheat flour whereas during the processing of white flour, the bran and germ, the nutrient-rich parts of the wheat kernel are removed.

Thus, whole wheat flour is more nutritional than its white counterpart. It is rich in nutrients such as vitamins B-1, B-3, B-5, riboflavin, folate, protein and fiber.

With this said, even though whole wheat is superior in nutrition, most times it cannot be substituted just cup for cup for white all-purpose flour. If it is, there will definitely be some noticeable differences in texture and taste in the finished product. However, all is not lost, it just takes a little trial and error to make the switch to whole wheat a smooth transition.

Let’s start with the flour itself. There are many varieties of whole wheat flours out there and choosing one is a matter of personal taste. By nature, whole wheat flour has a nuttier, earthier flavor than white. Some kinds are more pronounced in this area than others.

My personal favorite and all around go-to is Red Fife. It is a Canadian heritage wheat first planted by David Fife in 1842 in Peterborough, Ontario, Canada with seed that was brought from Scotland. From 1860 to 1900 it was the nation’s wheat of choice and it set the standard in both milling and baking.

When the century turned, so did Red Fife’s popularity. It’s descendent, Marquis, harvested a week earlier and pushed Red Fife out of its first place popularity.

It seems like there has been an explosion of gluten-intolerant people lately and the latest craze seems to be gluten-free products. It is thought that the reason for this is the hybridization of modern wheat has changed the protein structure of wheat, leading to the increase in gluten sensitivity that we see today.

Gluten-free products cannot be made with any amount of gluten-containing grain or any ingredient derived from such grain that was not processed to remove the gluten. Thus, gluten-free foods are made from four basic ingredients, corn starch, rice starch, tapioca starch or potato starch.

This is why I like Red Fife flour. It is being actively preserved and protected as a heritage variety. It has not undergone the hybridization like the modern wheats have. So, it is not gluten-free but it is more easily digestible and tolerated better by those with gluten sensitivities and…it is real flour!

You can make real baked goods from it and it is not as dark or robust as other whole wheat varieties. But whether you choose Red Fife or another whole wheat flour, there are some adjustments that will make your baked treats taste pretty close to those you are used to. Here are some things to keep in mind when substituting whole wheat for white flour.

*With your first trials, you may want to consider using white whole wheat flour. It is milled from hard white wheat which has the exact same nutritional value of whole wheat flour but, because of the variety used, it has a milder flavor and paler color. In flavor and texture, it is kind of the halfway point between whole wheat and white flours.

*Keep in mind when purchasing whole wheat flour that it contains wheat germ and wheat germ is an oil. Oils go rancid and will not keep as long as other flours. Stored in an airtight container, whole wheat flour is good in the pantry for three months and in the freezer for six months.

*The number one rule to remember when substituting whole wheat for a portion of the white flour in a recipe is to add extra liquid and let the dough rest and hydrate before baking. It will make the finished product more tender and moist. This is a result of the wheat germ and bran in whole wheat absorbing more liquid than regular all-purpose flour.

The general rule is to add two extra teaspoons of water for every cup of whole wheat flour that is used. Also, set the dough aside for ten minutes and up to half an hour before baking or, in the case of bread, before kneading. This will allow time for the dough to soak up more of the moisture.

*When substituting, it is best to start by only replacing 25 percent of the flour with whole wheat. After you get accustomed to that taste, try substituting a third, then half. Some folks go all-whole wheat, depending on how well you like its distinct flavor and texture. Generally, replacing only half of the amount of flour called for will produce a baked product that is not drastically different from the original recipe.

Also, since whole wheat is denser than white flour, three quarters of a cup of whole wheat will replace one cup of white flour.

*Some folks think of whole wheat as having a bitter flavor. To lessen this taste, substitute two or three tablespoons of orange juice for part of the liquid in the recipe. The natural sweetness of the orange juice will relieve some of the bitterness.

*Sift the whole wheat flour a couple of times to give it more air which will result in lighter baked goods. This doesn’t mean you have to own a flour sifter. Instead, a fine strainer works just fine. Just sprinkle the flour through it a couple of times.

*By nature, whole wheat doesn’t rise like all purpose flour does. Where a normal rise would take two hours, dough made with whole wheat will take three hours. It also won’t rise as high. To counteract this, many bakers add wheat gluten to their recipes. For every two to three cups of whole wheat flour used, add one tablespoon of wheat gluten.

When transitioning over to whole wheat, start with these guidelines. You can tweak them as you go to your personal liking.

Whole wheat can be substituted in most of your favorite baked goods such as breads, muffins, cookies, pancakes, waffles, soft pretzels and more. The only thing that it doesn’t work so well in is cakes because of its density.

Adding whole wheat flour to your baked goods is something you can feel good about. You will be getting more health benefits and, at the same time, your taste buds will get a new experience. With a little trial and error, we all can become flourists! 

VIDDLES FOR A YEAR

 

 

The other day a friend asked a question that I haven’t really thought about before. He asked, “With all your gardening and preserving foods, would you have enough to last a year if you had to?”

With the uncertainty in today’s world and the fragility of the food chain, this is a question that has been on a lot of folks’ minds as of late. I consider myself a middle-of-the-roader, I am not inclined to live entirely off the grid, but neither do I ever intend to rely fully on grocery stores and supermarkets for my food needs. I believe that, for most of us, there is a happy medium.

So, back to the question. It forced me to really sit down and examine how stable and efficient our personal food supply was in regard to the main food groups; vegetables, fruits, meat, dairy and grain. I decided to lay out a plan that was not only sensible and doable for a homesteader to have enough food for a year, but also to have it within reason in regards to what items to grow and raise and what items to have in stock by other means.

 

*VEGETABLES.  I grow a fairly versatile garden, with different kinds of vegetables and different varieties within each species. Naturally, summer and fall months are not problem as we eat all we can fresh.

 

As far as preserving for winter months, one method doesn’t fit all. I employ a mixture between canning, freezing, fermenting and drying.

 

Whenever possible, I can vegetables because they tend to have a longer shelf life than frozen foods and if frees up freezer space. On top of that, they are actually more sustainable since power outages don’t affect them like an outage could cause all frozen produce to spoil. Some vegetables taste just as good whichever way they are preserved and for others, one method is superior. Some folks freeze green beans but we don’t care for the texture or taste of them, so all green beans are canned at our house.

I used to think of fermentation only for cabbage, turning it into delectable sauerkraut (I know, some of you would beg to differ with me on this one…you are either a fan or not!). However, just about any vegetable can be fermented, either solely or as a mixture of different ones, with each one lending its own flavor to the mix. On top of that, various herbs and spices can be added to give a unique flavor to each blend.

Drying is one of the easiest methods of preservation. Besides herbs lending themselves to this method, many beans are great candidates also. This method basically requires no special equipment and very little time.

Fruit cellars are best for keeping produce fresh as long as possible. Unlike most people who make applesauce in the fall, I store apples in the fruit cellar and use them for eating, baking and cooking until they lose their crisp texture. Then I make applesauce, usually in late winter, when I have plenty of time. The same is true for onions and winter squash. I use them fresh from the fruit cellar as long as I can and when their quality begins to fade, I then chop the onions and put in the freezer to use in any cooked dish and freeze the squash. The same goes for carrots, turnips and other root vegetables.

I have also started raising the herbs that I use the most and drying them myself. There is a great satisfaction in raising your own and the freshness can’t be beat.

 

*FRUITS. I do not raise many of my own fruits. Tree-bearing fruits take a lot of time and space. Trees need to be pruned, sprayed and require a fair amount of land. It also seems to never fail that we have a killing frost just when they are blossoming in the spring. Instead of investing in all of the equipment to raise my own fruit and protect it, I find it is easier to pick my own at local U-pick orchards and farms.

 

Notice that I did not say to just buy them at a supermarket. Picking your own means that you get fresher produce and can choose the varieties that you want. Even strawberries require a large area of the garden since they tend to sprawl. The only fruit that I raise is black raspberries and rhubarb. Staked, raspberries they can grow vertical and use little space. Having only a couple plants of rhubarb provide more than enough for our yearly supply.

 

I try to go at the very beginning of the season for each fruit variety, thus making sure that I get the freshest and best fruit. I bring home enough to preserve what we will need for the year. I also make sure to get enough for our jams and jellies and freeze that quantity also. Making jams and jellies in the winter also saves a lot of time during the busy spring and summer seasons.

 

*MEATS. Meats are a different story. I remember when I was a youngster, we always raised our own chickens and pigs and did our own butchering. This included having a smokehouse to smoke our own hams and bacon. It required a lot of time and effort because, when you have animals, they pretty much tie you down every day.

Instead, I prefer to find a local producer and buy directly from them. This way, I still know where the meat is coming from and how it was raised without having to worry about vet bills, fencing and being tied down for feeding and caring for the animals.

Here again, I buy in quantity usually a couple times a year and either freeze or can enough for our consumption.

*DAIRY. Dairy is a whole other story also. Here is where I am definitely dependent on food stores. Without having my own cow and milking every day, there is no way I can have a direct supply of milk, butter and cheese. However, I have found products have been raised and processed without preservatives, GMO’s and antibiotics. I frequent stores that sell those products.

*GRAINS. Grains are kind of on the line. I don’t grind my own flour but I do purchase an organic Red Fife flour which is a heritage grain and mix it in with King Arthur flour, a personal favorite. I am not discounting other flours in any way but King Arthur is milled from hard red wheat kernels, is ground fine and is milled to a specific protein count which ensures that baked goods come out more consistent.

By accident, we left a loaf of bread on the counter for a couple weeks and it did not mold. So, we left it to see how long it would take and after a year it was dried out but not molded. Too many preservatives for me! So, I now bake our own bread and baked goods except for the occasional sandwich loaf.

So, in retrospect, I would have to say that we have 80 percent of our food supply for the year. Some of the canned goods, like tomatoes and green beans, we probably have a two-year supply.

Because of fluctuating supplies and prices, this is a good feeling to have nearly all the food, or vittles as we country folks like to refer to our food, we need for the year. It definitely saves money at the grocery store and I know what the quality is. However, I must add that this is a passion of mine. I could not, or perhaps would not, put this much work into preserving our own food if it weren’t a labor of love.

Each has to decide for themselves what is best. As for us, for as long as we can, we will be ensuring our food supply by preserving ourselves.

HOW TO SURVIVE "SAD"

 

 

It happens every year for me and a lot of other people too. SAD, or seasonal affective disorder, occurs in the deep winter months and is more due to lack of sunshine than the colder weather. Those who suffer from this disorder during the shorter days of winter usually feel lethargic, depressed, sleep more and tend to eat more.

I have to admit that this has bothered me more this year than in past years. I think it is because we have had way less sun this year than normal. Being on the farm and in the garden, there is always something to do from spring through fall, sometimes so much so that there is little time for catching up on reading, projects and other things that get shoved on the back burner.

 

For this reason, I have always looked forward to a little down time in the winter. I called it a little time for me. However, I have had that, especially this past year when we were all home more than usual. Closets are cleaned, paperwork is in order and correspondence is caught up. So, now what?

I never thought of myself as prone to SAD until this past week when I found myself sleeping more than usual, not interested in any movies or books. Not one to give into the elements and being tired of being tired, I knew I had to make some changes because I have more winter to go.

So, I turned my “attitude to gratitude” as they say and decided to use this time for me and some special things that have been on the back burner for quite a while. As usual when I tackle an obstacle, I have a plan and this was no different. So, even though it is still gray outside, this is how I tackled SAD and found some happy:

*First, I had to get past the depression from lack of light. Bright light therapy helps treat seasonal affective disorder by using a special kind of light called a light box that mimics outdoor light. It is believed that this type of light causes a chemical change in the brain that lifts the mood and treats other symptoms of SAD.

This source of light definitely does help, however I find that candles and wax melts work even better for me. Mood is just as sensitive to smell as it is to other senses. Candles and wax melts come in all different scents which makes it easy to personalize the ones that lift your mood. Personally, I prefer wax melts since they are safer than candles, provide uplifting scents, can be used over and over and the little bit of glow that they produce makes my space feel cozy and warm. It feeds both senses of smell and sight.

 

*Music is a powerful mood lifter for me. If I really want to get going, I put on some fast-paced feel-good beats. Gospel music always makes me see the positive instead of the negative of any situation and sometimes just listening to my favorite performer is all it takes.

 

*Reading or watching a good movie is a great distraction from what is going on outside. A word of caution here, usually I go for more than just one book or a single movie. They are too short-lived to get me over the hump of SAD in a few hours. Instead, I look for a series of books where I can’t wait to dive into the next one after finishing one. If it’s a movie that I am craving, I look for a series on Netflix or another streaming medium. These are like the treats dangling at the end of a string; you finish one segment and you have something to look forward to in coming back for the next.

*This one always trips me up…exercise. Yes, I know it’s good for me. Yes, I know it releases chemicals called endorphins that react with the receptors in the brain that trigger positive feelings. Yes, I know I feel so much better both mentally and physically energized after exercising. Yes, I know how good it is for me.

Even knowing all of this, it is so easy for me to put it off. I bet sometimes that I spend more energy thinking of reasons not to exercise than I do actually exercising. When suffering from SAD, this is the worst thing to do. Even ten minutes of activity is beneficial to the mind and body and there are a lot of ten-minute routines on Youtube that runs the gamut from yoga to HIIT (high-intensity interval training). I find that once I start a ten-minute routine, I feel so much better that I usually go for more! It’s a mind game of telling myself that I am only going for ten minutes that actually gets me out of the chair and going.

 

*Another form of exercise, that I really do enjoy and also does wonders for my mood is just getting outside and walking. Even if it is a gloomy day, just the fresh air is motivating. Starting off, the cold air may seem harsh, but it can actually be invigorating, just remember to layer clothing so you can be comfortable. Nature, no matter her mood, always picks me up.

 

*Once the warmer is burning with my favorite scent, the music is playing and some form of exercise has energized me, I usually find I want to dig into something. The hardest thing about a project is actually starting one. I know a gal who would always want to try all sorts of things. She would buy the materials and put them away until she had time. She did this over and over, so much so that she had countless projects setting on shelves waiting to be done. The hardest part really is starting.

 

I have wanted a wooden cross to display on the front of my garage for a few years now. Recently, I saw the solar lights that would be perfect for it and ordered them. This was the catalyst and all it took to get started. I now have the cross cut, assembled and painted. All is left to do is to put the lights on it and hang it.

Actually, starting and completing a project gives such a feeling of accomplishment which is also a mood lifter and confidence builder. It doesn’t matter how big or small the project is, the main thing is to start it. Sometimes the bigger the project is, the better because it will keep you engaged for longer. On the other hand, sometimes a small project like crocheting a small potholder will lead to bigger ones like an entire afghan.

 

 

 

 

Now, onto my next problem. Since I found a way to rise above SAD, I am fired up and have a lot of projects in mind. It will probably be spring and time to head outside for the season before I have my list finished! Oh well, at least it got me through the winter blues this year and anything leftover on the list will wait for next year!