How to make Sprouted Wheat Flour


If there’s one thing I’ve learned about healthy eating, it’s that whole grains are an important part.  

I’ve tried my best over the years to eat more whole-wheat and less white flour, but it sure is hard to do in this refined, processed world!  Let’s just admit right now that white flour tastes a lot better than whole-wheat, mmkay?
What I also hate about wheat is that occasionally it makes me feel bloated and tired.  I wouldn’t say I’m allergic to wheat, but when you combine the heavy taste with the aftereffects, it doesn’t really put a smile on your face.
Luckily, I found respite in my beloved Spelt, a heirloom variety of wheat!  Spelt has a lower content of gluten and is therefore easier to digest.   It’s also lighter and has a MUCH better flavor.  The only problem is….it’s expensive. And, after researching all about a Traditional Real Food Diet, I learned that I was actually causing harm to my body when I ate any grain AT ALL, even Spelt.  Why’s that you ask?…
Well, there’s this crazy little item in grains (and nuts…and seeds…and beans).  It’s called phytic acid.  Phytic acid works as a SUPERVILLIAN defender.  Phytic acid’s job is to STOP the absorption of the grain (or nuts…or seeds…or beans).
Inside a kernel of wheat, you’ll find a whole ton of vitamins, nutrients & trace minerals.  But along with that, you’ll find some phytic acid ready to defend at a moment’s notice.  The problem is, inside a human body you won’t find any phytase – an enzyme needed to unlock those minerals for absorption.  Phytic acid also kicks us while we’re down and happily binds to the calcium, magnesium, iron & zinc from other foods we’ve eaten and prevents the absorption of those as well. Jeez, what a jerk.

You wanna know something AMAZING? 

Our ancestors totally knew about phytic acid.  YEP.  Great-great-great-great Granny & Pappy took extra special care to remove the phytic acid so their grains would actually be beneficial and not cause disease.
You wanna know something BAFFLING?
We began to think that ol’ Granny & Pappy were silly gooses, just soakin’ their grains for fun.  Psht. Old people. But after 100 years, and 70 million people suffering from digestive issues in America alone, turns out Granny & Pappy were right.
This is awkward.
Turning back to Tradition:

When you prepare grains properly, you give your body an amazing gift.  

The shield of phytic acid is lifted and your body will not only be fed, it will be nourished.  I noticed right away the first time I made a sprouted wheat chocolate cake that I felt great!  No bloating, no sluggish tired feeling.  I honestly felt nourished.  With cake.  Amazing, huh?
Are you ready to try it?  Sprouting wheat doesn’t necessarily take a lot of your TIME, it just takes PLANNING.

STEP 1: You’ll start by filling two half gallon mason jars (or gallon pickle jars) about 1/3 full.

STEP 2: Fill the jars all the way to the top with filtered water.  Then cover with some clean pantyhose squares and a big fat rubber band (like the ones from your broccoli). LEAVE OVERNIGHT on your countertop. {In the morning, the wheat will be almost to the TOP!}

STEP 3: Next day, sometime around noon, dump out the water.  Fill up the jars with water again, give it a good rinse, and tip on their sides in the sink to drain.

STEP 4: Leave them there until you see little white buds form.  This can take anywhere from 6-24 hours depending on the humidity and temperature of your kitchen.  You may rinse 1-2 more times during this waiting period if you so choose.

See those little buds?  That means the grains were prepared properly and the wheat has finally released the phytic acid.

STEP 5: Dump sprouted wheat onto 2 cookie sheets.  Bake in oven at lowest temperature (Mine goes to 175 degrees) for 6-8 hours or overnight.

STEP 6: Be really proud of your self and resist the urge to roll around in your treasure.

Now all you have to do is grind that wheat into flour (with a mill or a blender – this is my favorite blender) and enjoy crackers, cookies, cake, tortillas, — all without the ill effects of phytic acid and believe me your body will thank you!
So, let’s go over the time frame of sprouting wheat again, shall we?
  • Fill a jar 1/3 full and soak for 18 hours.
  • Dump out water, fill up again to rinse, & place the jar in the sink, tipped on it’s side for 6-24 hours until buds form.  (You can rinse a couple times during this period)
  • Once buds form, spread sprouted wheat onto 2 cookie sheets.  Bake at lowest temp for 6-8 hours.
  • Grind & enjoy!

Frequently asked questions:

Q. That seems like a lot of work!
A. Hey, that wasn’t even a question!  Honestly though, it’s really not work, it’s just being patient for a couple days.

Q. That doesn’t seem like very much wheat!
A.  Listen, if you’re gonna keep not asking questions, I’m going to have to stop answering.  Yes, it doesn’t seem like a lot of wheat, but this amount of wheat lasts our family of four 3-4 weeks.  (You can also sprout a bigger batch and freeze it)  Most Americans eat WAY too much wheat and grains in general.  While they are part of a balanced diet, at our house we choose to keep it simple.  What you see in that final jar of sprouted wheat flour is what we use to make a cake, or cookies, or tortillas.  I don’t use sprouted wheat to make our bread (although it is possible!).  I use another method of breaking down phytic acid called sour leavening.

Q. What if I don’t have the time to sprout my own wheat?  Can I buy it somewhere?
A.  Yes, indeed!  The best place to buy sprouted wheat flour is here

So, what do you think of Sprouted Wheat?  Will you ever try it?  If you’re not convinced yet, just wait, I’m going to post the most amazing chocolate cake ever!  Sprouted wheat chocolate cake –that is.