Hello and happy Tuesday! How is your weather? We had a big snowstorm last weekend and could get more this afternoon- oh my, what a way to begin March! The cold weather has had me inside, and I’ve been doing some baking to keep our family happy! Today I wanted to show you step by step just how easy it is to make sprouted flour for nutritious desserts, snacks, and more for your family. It’s not as difficult as you might think, and the benefits are numerous!
Before we start- here’s a few quick reasons why it’s important to only consume grains in their sprouted form:
1) Sprouted grains are far easier to digest. Your body is able to digest the starches in grains more like vegetables. It’s like the difference in digesting a tomato vs. a potato 🙂
2) Sprouted grains contain beneficial enzymes. Sprouting actually increases the number of enzymes available to your body through the grains, in contrast with non sprouted grains, which contain a substance called phytic acid, which essentially keep your body from properly absorbing calcium, magnesium, iron, zinc and copper. Sprouting neutralizes phytic acid.
3) Sprouted grains do not contain toxins found in all whole grains. Sprouting neutralizes a carcinogenic substance called aflatoxins, which are also found in grains.
4) Lastly, sprouting increases the Vitamin content of grains incredibly- increasing Vitamin C, B vitamins, and carotene content up to 8 times!
Now that we understand a little bit more about why it’s so important to eat sprouted grains, here’s how to make delicious sprouted flour.
Note: this method can be used for either soft or hard wheat berries, and each have different purposes. Soft wheat berries are best in pastries, cookies, muffins and cakes, while hard wheat berries are better suited to breads.
Ok, so onto how to do it! It’s sooo easy and your kids will love to help you too!
A Note About the Equipment:
You will need:
- A large jar, bowl (or two) for soaking the wheat berries. I personally use gallon size glass jars, and do about 4 cups per gallon jar.
- A large colander
- A dehydrator or oven (I prefer dehydrator, and I have the Nesco Gardenmaster 1000w model)
- A food mill (I have the Family Grain Mill which attaches to my Kitchen-Aid)
- Organic soft or hard white wheat berries (I personally use 8 cups to a batch, and do 4 cups each in a gallon size jar)
If you look online, you’ll find lots of methods for sprouting flour. Mine is very easy but still gets great results. I don’t have time to rinse berries 10x a day while they’re sprouting. I do it as easy as 1-2-3:
Soak the wheat berries for 24-30 hours. The approximate ratio is 1 cup wheat berries to 3 cups water. By the end of this soaking period, the berries should have little “tails” and squish easily when you squeeze them between your finger. Drain them into a colander.
Rinse the berries after draining into a colander, and transfer to dehydrator trays, or oven trays. Turn the oven on to its lowest possible setting, or use your dehydrator at 195 degrees.
Using directions from your food mill (I have heard of some people using VitaMixes or blenders, but personally love my food mill for best results) grind the wheat into flour. Alternatively, you can freeze the sprouted, dehydrated wheat berries and mill the flour at another time.
Make something yummy!! Here’s a yummy apple cobbler that I love to make with sprouted flour.
If you don’t have the equipment or desire to make your own sprouted flour, you can also buy it at your health food store. Or, To Your Health sells some online.
This whole process may seem intimidating, but it’s SO easy. And kids love to help too. My little ones love helping spread the sprouted wheat berries onto the dehydrator trays (can be messy when they get involved!) 😉 and also watching the wheat berries turn into flour as they pass through the mill.
With much love,