Traditional recipes for muffins, breads and even pies and cakes can be made more healthful by substituting some whole grain flour for traditional all-purpose white flour. Whole grain flour adds vitamins, minerals and fiber, which helps keep your appetite in check.

The trick to tasty baked goods is to not replace all the white flour. Whole grain flours contain a higher level of protein than do refined flours, which can make muffins and cookies tough. You may also need to supplement the recipe with more liquid as the higher fiber content may thicken batters and dry out dough.

Consider these substitutions:

Whole-wheat pastry flour: Low protein content keeps delicate baked goods tender.

Oat flour: A great gluten-free substitution for cookies, cake and quickbreads, such as scones and muffins.

Buckwheat flour: Adds a nutty flavor to pancakes and waffles. This flour can also be used in cake, bread and piecrust.

• 4-6 Servings
• Prep Time: Overnight
• Cooking Time: 30 Minutes

• 2 cups low-fat buttermilk
• ¼ cup skim milk
• ⅔ cup quick-cooking rolled oats
• 1 large egg
• 1 tablespoon brown sugar
• ½ cup all-purpose flour
• ½ cup whole wheat flour
• 1 ½ teaspoons baking soda
• ½ teaspoon salt
• 3 tablespoons melted butter
• 3 tablespoons vegetable oil for waffle iron

Mix the two milks and oats in a small bowl and leave overnight, covered, in the refrigerator.

The next morning, beat the egg in a small bowl and add in the sugar. In a large bowl, mix the flours, baking soda, salt and the buttermilk-oat mixture. Add in the egg mixture. Whisk to combine and break up any large clumps of oatmeal. Stir in the melted butter.

The batter will be slightly lumpy. Preheat the waffle iron and baste with vegetable oil. Ladle about ½ to ¾ cup of batter onto the hot iron. Cook approximately 6 to 7 minutes, until the waffle is golden and crispy on the outside.

Serve with warm maple syrup and berries.

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