Why I switched from American flour to Italian flour
Last year I became obsessed with baking bread. I had missed the craze that took place over COVID lockdown, but really fell in love with it when I tried dieting for my wedding. I could honestly eat a warm roll with almost any kind of protein on it for every meal. And it was so much fun.
I would make the dough the night before using flour I got a the store, yeast, water, and salt. Sometimes I threw a pinch of sugar in there for the yeast as well, but overall, these were my 5 ingredients. I would let the dough rise overnight then bake in the morning. It was glorious.
The issue started soon after my obsession did. Eating only one roll would fill my stomach pretty aggressively. My belly would ache for an hour or two after eating the rolls, and I would get really tired about 15 minutes after eating them. It was the strangest thing.
A few months later I went to Italy and Hungary on my honeymoon. I ate ALL of the carbs. Pizza, pasta, and all of bread I could get my hands on. The catch? No stomach ache. No fatigue.
What the hell?
I headed over to Google to see what was up.
As I dug into the internet rabbit hole, I stumbled upon some pretty shocking facts about what goes into American flour. Most flour in the U.S. is “enriched,” which sounds great, right? Enrichment must mean it’s better for you, packed with extra nutrients or something. But in reality, it’s quite the opposite. The term “enriched” in American flour usually means that essential nutrients and fiber were stripped during processing, and then just a few synthetic vitamins and minerals are added back in. What’s left is an altered product that doesn’t even resemble the natural grain it once was.
So, what exactly is in enriched flour, and why does it cause issues for so many people? Here’s a breakdown of some of the ingredients commonly added back in – and why they’re not as wholesome as they might sound.
Bleaching Agents: Many American flours are bleached to give them a whiter, cleaner appearance. Agents like chlorine dioxide, benzoyl peroxide, or potassium bromate are used to speed up the aging process of flour, giving it a softer texture and improved rising capacity. While this might make your bread look fluffier, these chemicals can disrupt our bodies. Potassium bromate, for instance, is actually banned in many countries due to its potential as a carcinogen. Yet, it’s still allowed in the United States, where the emphasis has often been on efficiency over health.
Chlorine dioxide, another common bleaching agent, can form residues in the flour that irritate the digestive system and potentially disrupt the balance of gut bacteria. Benzoyl peroxide, while slightly less controversial, still introduces an unnecessary chemical to a food product that was originally meant to be simple and wholesome.
These chemicals essentially transform flour into a highly processed product that bears little resemblance to its natural form – stripping away the nutrients and fibers that once provided our bodies with energy, protein, and essential minerals. By using flour treated this way, we're eating something that our bodies struggle to recognize and break down properly, which may lead to inflammation, digestive discomfort, and even increased cancer risks over the long term.
Synthetic B Vitamins (Thiamin, Riboflavin, Niacin, Folic Acid): These vitamins are often added back into flour because the milling process strips them away. The body can usually absorb synthetic versions of these vitamins, but they don't always function the same way in the body. Over time, relying on synthetic nutrients may cause deficiencies or imbalances that natural grains wouldn’t.
Iron: Sounds good, right? Iron fortification is standard in American flour. However, the form of iron added (often as ferrous sulfate or ferrous fumarate) can be harder for our bodies to process, potentially irritating the digestive system and even leading to an overload for some people. Natural iron sources from whole foods are easier for our bodies to manage and absorb.
Calcium Propionate: Used as a preservative, calcium propionate can help prevent mold growth in flour, but it also can cause extreme digestive discomfort for some people. Studies have suggested it might be linked to headaches, migraines, and even behavioral changes in children. It’s yet another ingredient that prioritizes shelf life over our health.
Added Sugar and Gluten: Some enriched flours also include additional gluten and sugar. While gluten isn’t inherently bad for everyone, adding extra gluten to already-processed flour can make it even harder for the body to digest. Not to mention all the gluten intolerances that have been popping up like crazy over the past few years! And we all know the effects of extra sugar – from energy spikes to inflammation.
By contrast, traditional Italian flours (like Tipo 00 and Tipo 0) are often minimally processed. The flour retains much of the wheat germ, fiber, and other natural components. It’s produced without harsh chemicals, synthetic nutrients, or bleaching agents. When you bake with Italian flour, you’re getting a product closer to its original form, which means you’re feeding your body real food.
Switching to Italian flour has been life-changing for me. Baking bread is a joy again, and it doesn’t come with the unpleasant side effects I experienced before.
So, if you’ve ever felt bloated, sluggish, or achy after a homemade meal, the issue might not be your cooking – it might be your ingredients.
It took me a little while to find Italian flour at home. Eventually I found a brand that Amazon had and was able to ship relatively quickly. I do have some moral issues with ordering my food from so far away, as I am sure the environmental impact is not minimal, but what else was I to do? I looked into local farms and none of them made anything similar. Until American farms start to manufacture flour the way the Europeans do, I think I am stuck ordering my flour from afar.
In case anyone is wondering about the flour I now use, check this link here: https://www.amazon.com/dp/B07W4KJSB4?&linkCode=ll1&tag=energydrinkra-20&linkId=aafbfc926dfad6027623598a9b858719&language=en_US&ref_=as_li_ss_tl
Gnocchi with Italian Flour and Cottage Cheese
Ingredients:
1 cup (250g) cottage cheese (smooth or blended for a creamy texture)
1 cup (130g) Italian “00” flour or all-purpose flour, plus extra for dusting
1 large egg
1/2 tsp salt (or to taste)
A pinch of nutmeg (optional, for flavor)
Instructions:
Prep the Cottage Cheese:
If your cottage cheese is chunky, blend it in a food processor or mash it with a fork until smooth. This ensures a consistent texture for the gnocchi.
Make the Dough:
In a large bowl, combine the cottage cheese, flour, egg, salt, and nutmeg (if using).
Mix gently with a fork or your hands until the mixture comes together into a soft dough. Avoid overworking the dough—it should be soft and slightly sticky.
Shape the Gnocchi:
Lightly flour a clean surface. Divide the dough into 4 equal portions.
Roll each portion into a log about 3/4 inch (2 cm) in diameter. Use a sharp knife or bench scraper to cut the log into small pieces, about 1 inch (2.5 cm) long.
If desired, roll each piece over the back of a fork to create ridges (these help hold the sauce). Set the gnocchi aside on a floured tray.
Cook the Gnocchi:
Bring a large pot of salted water to a gentle boil.
Drop the gnocchi into the boiling water in small batches to avoid overcrowding. When they float to the surface (about 1–2 minutes), cook for an additional 30 seconds, then remove with a slotted spoon.
Serve:
Toss the gnocchi in your favorite sauce (butter and sage, marinara, or a creamy sauce work beautifully) and serve immediately. Garnish with grated Parmesan cheese and fresh herbs if desired.
Tips:
Adjusting the Dough: If the dough is too sticky, add a bit more flour, but avoid adding too much—it should remain soft.
Sauce Pairing: A light butter sauce with fresh herbs like sage or thyme enhances the delicate flavor of the gnocchi.
Storage: If not cooking immediately, place the gnocchi on a floured tray in a single layer, freeze them until firm, then transfer to a freezer bag. Cook from frozen—no need to thaw.
Rustic Italian Bread Recipe with 00 Flour
Ingredients
1 cup warm water (110°F)
1 package active dry yeast (2 ¼ teaspoons)
1 tablespoon local honey
2 cups 00 flour, plus extra for kneading
1 teaspoon salt
Olive oil (for topping)
Instructions
Activate the Yeast
In a small bowl, mix the warm water, yeast, and honey. Stir gently to combine and let sit for 30 minutes to an hour, or until it starts to bubble and ferment. This ensures the yeast is alive and active.
Mix the Dough
In a large mixing bowl, combine the 00 flour and salt. Gradually add the yeast mixture, stirring until the dough starts to come together.
Knead the Dough
Transfer the dough to a floured surface and knead for about 8-10 minutes, adding more flour as needed, until the dough is smooth and no longer sticky. It should be elastic and slightly tacky but not stick to your hands.
Shape the Loaves
Divide the dough into two equal portions and shape each into a small loaf. Place the loaves on a parchment-lined baking sheet.
Add Olive Oil and Let Rise
Lightly brush the tops of the loaves with olive oil to prevent drying and add a touch of flavor. Cover loosely with a clean kitchen towel and let rise in a warm spot for at least 1 hour, or until the loaves have doubled in size.
Bake the Bread
Preheat your oven to 395°F (200°C). Once the loaves have risen, bake for 30 minutes, or until the tops are golden brown and the bread sounds hollow when tapped on the bottom.
Cool and Enjoy
Remove the bread from the oven and let it cool on a wire rack for 10-15 minutes before slicing. Serve warm with olive oil, butter, or alongside your favorite meal.
This rustic bread is versatile and delicious with a chewy crust and soft interior, perfect for any occasion.
Enjoy! 🍞
