Many people are of the opinion that grains are most optimally digested when they are prepared in a certain way.
Why does it matter how grains are prepared? Well, since grains and wheat are seeds, they were designed to pass through any “predators” that might consume them. Unfortunately, that can make them difficult for us humans to digest.
It is thought that by allowing the whole wheat flour to soak in an acid medium, or ferment through the process of souring, many of the substances that cause folks to have digestive upsets from whole wheat can be eliminated. There is a lot of debate and science surrounding this topic, and I suggest doing further research before jumping into any big changes for your family.
All debates aside, I know for a fact that my husband and I have much happier tummies after eating properly prepared whole wheat products. That is why I pursue traditionally prepared wheat foods.
While I prefer to use sourdough when I make whole wheat breads, muffins, cakes, tortillas, or even doughnuts, the downside of that method is that it requires planning ahead. There is no last-minute bread-baking when using sourdough. Plus, some things like cookies, lose their classic texture when they are soured or soaked.
That is why we are going to be discussing sprouted flour.
What is Sprouted Flour?
Sprouted flour is made by drying and grinding sprouted wheat berries. By sprouting wheat berries, you are reducing the anti-nutrients in the wheat, allowing it to be digested easily. Then after drying and grinding, the sprouted flour can be substituted 1:1 for regular flour in recipes.
No planning ahead is required, Plus, making it at home is much more cost-effective than buying it in the store. To make sprouted flour you do need to have a flour mill for grinding your wheat berries. If you are new to the world of grinding your own flour you can learn How to Use a Grain Mill to Make Your Own Flour From Wheat Berries here.
How to Make Sprouted Flour
What You Will Need to Make Sprouted Flour
Your choice of wheat berries. I used Hard White and Montana Gold this time around–Azure Standard is a great source for affordable wheat berries.
A Grain Mill (I love THIS ONE)
And some time.
Instructions to Make Sprouted Flour
Step 1: Sprout Your Grain
The process of making sprouted flour begins with sprouting wheat berries. If you are new to sprouting grains then you can get an I depth how by reading this Ultimate Guide to Growing Sprouts. When sprouting wheat berries previously I filled a few mason jars a little over half full. I would not recommend doing that for large quantities of wheat berries. By the time I soaked the berries, they were overflowing the jars. I would suggest using big bowls instead, this setup worked much better.
Completely cover your wheat berries with water and let them soak overnight. The next morning drain and rinse your wheat berries. Over the next few days continue to rinse 2-3 times per day. When you are rinsing your wheat berries make sure you are draining as much water as possible. If there is too much leftover they will mold. This is why a sprouting kit can be helpful–they’re designed to drain and not let the sprouts sit in water.
Step 2: Dehydrate Your Sprouted Grains
In a little over 24 hours, we had sprouts. I allowed the tails to reach about 1/4″ long, although that was probably a bit longer than I needed. It always amazes me how fast seeds actually start sprouting!
Once your grain has sprouted to the desired length it is time to dehydrate them. The trays of my dehydrator have holes that would allow the sprouted berries to fall through, so I cut pieces of parchment paper to size and lined the trays.
Spread the berries in a thin layer on the dehydrator trays. Put the dehydrator on the lowest heat setting (I set mine at 95 degrees) and allow it to run until the wheat is very dry. I found that letting it run all night seemed to work the best for us.
If you place wet wheat berries into your grain mill, you will clog it up and cause problems, so this is an important step!
Step 3: Grind Your Dry Sprouted Wheat Berries
Fill up your grain mill and let ‘er rip! I set my Nutrimill more on the coarse side, as the berries weren’t flowing all that great when the dial was on “super fine.”
Step 4: Store Your Freshly Ground Sprouted Flour
Store your sprouted flour in an airtight container in the freezer or fridge, as newly ground flour loses its freshness quickly at room temperature. You can use your freshly ground sprouted flour to replace regular flour 1:1 in your baking.Print
Making Sprouted Flour
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: Varies
- Category: Pantry
- Your choice of wheat berries (I used Hard White and Montana Gold)
- A Grain Mill
- A Dehydrator
- And some time
- To sprout wheat berries I suggest using big bowls
- Completely cover wheat berries with water and soak overnight
- Rinse and drain the next morning
- Continue to rinse 2-3 times per day
- Allow sprout tails to reach about 1/4″ long
- Pull out your dehydrator and make sure the trays don’t have holes that would allow the sprouted berries to fall through (I cut pieces of parchment paper to size and lined the trays)
- Spread berries in a thin layer on the dehydrator trays
- Put dehydrator on lowest heat setting (95 degrees) and allow to run until wheat is very dry (overnight worked for us)
- Wet wheat berries will clog your grain mill, so make sure they are thoroughly dry!
- Fill grain mill and let ‘er rip! (I used the coarse setting rather than super fine because it flowed better)
- Always store sprouted flour in an airtight container in the freezer or fridge.
- This can replace regular flour 1:1 in your baking
If you’re having trouble getting your grain mill on the right setting, try turning your Harvest Mill on, turning the coarseness dial until you hear the stones touch, then backing it up just a tad. Then pour your wheat berries into the top.
Are You Ready to Start Making Sprouted Flour?
While this process is definitely not difficult, it takes a couple of days to complete the task. So, I can see why store-bought sprouted flour is so expensive. I still prefer using sourdough for the majority of my baked goods, but I think I will start incorporating this process into my weekly cooking routine, as having ready-to-use flour is worth the extra bit of effort when we are in the mood for cookies!
Maybe sprouted flour isn’t a good option for you right now but you are interested in a better-for-you flour. Read How To Use Einkorn Flour or Listen to this episode of the Old Fashioned On Purpose podcast. These will explain why this ancient grain is different and how you can use it in your daily baking routine.
More About Baking:
- My 5 Favorite Ways to Use Sourdough Discard
- How to Make Your Own Sourdough Starter
- Sprouted Flour Cookies
- Ideas for Making Bread Without Yeast
- How to Use a Grain Mill to Make Your Own Flour Out of Wheat Berries