Wholegrain flour, 80g, recently ground, for the minerals and fibre. Sources include barley, wheat, oats, and rye.
White flour, 320g, for the energy and texture; the amount can be increased and decreased as needed. It’s healthier if more of the white flour is replaced with wholegrain, increasing the water.
Nuts, 30g, recently ground, for the vitamin E and B7. Sources include almonds, hazelnuts, and sunflower seeds.
Seeds, 15g, recently ground, for the omega−3. Sources include chia, hemp, flax, and walnuts. An alternative is a ml of algæ oil.
Carrot, 20g powder, for the vitamin A. An alternative is sweet potato powder.
Acerola, 1g powder, for the vitamin C. Other sources include 15g of rosehip powder, 30g of blackcurrant powder, 60g of strawberry powder, or around half a gram of ascorbic acid.
Nutritional yeast, around 4g, for the B vitamins, and the vitamin D if it’s been UV-treated. If it’s not fortified with B12, either blend in a tablet, or try nori.
Kelp, powder, a pinch, for the iodine.
Chalk, 1g, aka calcium carbonate. An alternative is tofu set with gypsum, aka calcium sulphate.
Salt, around 10g, for the sodium. Preferably a low-sodium salt for the increased potassium; they are usually half sodium chloride and half potassium chloride. For a self-raising flour, instead add around 10g of cream of tartar, aka potassium bitartrate, half that of baking soda, and a few grams of standard salt.
Choline bitartrate, 1g, for the choline, i.e. the B4. This is less relevant for those who have replaced all of the white flour with wholegrains, or whole foods in general. Otherwise, it’s worth mixing with half a gram of baking soda and water to neutralise the acidic taste.
Leaves, 3g dried or 12g fresh, for the vitamin K. Here dried thyme was used, but many dark green leaves and herbs are good candidates; lighter green leaves have lower concentrations, such as lettuce, for which 80 grams is better. These, the nuts, seeds, fruit, and some of the wholegrains can also work well on the side, such as in a soup, sauce, or smoothie. Depending on the method, this can lead to less nutrient loss, and more neutral results.
Olive oil, around a tablespoon, optional. Alternatives include coconut, avocado, hazelnut, and high-oleic sunflower oil.
Water, around 300ml, varies depending on the method, ingredients, climate, etc. Add less at first, and more if needed.
The result is a simple, healthy, adaptable baking flour. It’s best paired with sources of protein, such as lentils, beans, peas, chickpeas, avocados, and tofu.