Each grain of wheat contains three main parts: the bran, endosperm and germ. Depending on how the wheat is milled, various types of flour will be produced. Wholemeal flour consists of the entire grain; brown flour has some of the bran and germ removed, while white flour consists of the endosperm almost exclusively.
In this recipe I used wholemeal flour instead white refined flour, because according to the Whole Grains Council wheat flour removes the bran and germ, decreasing essential micronutrients to levels ranging from 8% (Vitamin E) to 59% (Folate) of the level naturally occurring in whole wheat – while increasing calorie density.
Sometimes I boost the fibre in this recipe adding wheatgerm with its significant amount of dietary fibre, it will help your body to feel satisfied and comfortably full for a longer period of time.
- 2 cup wholemeal plain flour or spelt flour.
- 1 teaspoon baking powder.
- 1/2 teaspoon salt.
- ¼ cup cold water.
- 7 tablespoon oil.
- Preheat oven to 180ºC.
- In a bowl add the flour, baking powder and salt. Whisk together.
- In other bowl whisk together the water and oil, then pour over the dry ingredients.
- Stir with a fork until the dough is evenly moistened.
- Pour the crumb mixture into a 20cm deep-dish pie plate* and, using the bottom of a cup or your fingers, press firmly and evenly into the bottom and up the sides.
- Bake for 10-15 minutes, until golden brown around the edges.
- Fill it up with your favourite recipe. And back to the oven, if it’s necessary.
- Remove the pie plate to a wire rack and let cool completely before filling, about 45 minutes.
* I used a Non-stick loose-based tartlet tins.
** If your pie doesn’t need to go back to the oven, remove the pie plate to a wire rack and let cool completely before filling, about 45 minutes.