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How to use Sprouted Flour

Baking with sprouted flour may seem intimidating if you’ve never tried it but sprouted grains have been used for centuries to make all kinds of wholesome goods. Sprouted flours are versatile and easy to use, with lighter, softer textures and rich, dynamic flavours.

All of our sprouted flours are whole grain, so you get all the nutrition without needing any added vitamins or enrichments. They’re also organic, meaning no pesticides, chemicals, or glyphosate. Sprouting enhances their digestibility, bioavailability, taste and texture, and extends its shelf life. We finely mill our grains in-house in small batches, so you get the freshest flour possible.

Not sure which flour might be right for you? Have a bag of sprouted flour in your pantry but aren’t sure what to make with it? Read on! In this post we highlight each grain, with a few ideas how to use it, what to pair it with, a few tips and tricks, plus our favourite recipes.

This is not an exhaustive list; the possibilities are endless! If you have an idea for a recipe, let us know and we’ll help in any way we can.

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Sprouted Wheat Flour

Uses: Sourdough, yeasted breads, pancakes, cookies, pasta, crackers, quick breads
Taste: Mild, naturally sweet
Goes well with: Honey, maple syrup, nuts, chocolate, fruit

Sprouted wheat is our most popular flour and is great for your everyday baking. If you’re new to sprouted flour, this is where we recommend you start. It makes light, fluffy, moist, and delicious baked goods and is can easily replace non-sprouted wheat flour.

Wheat’s high gluten content also makes it a great choice for breads. It creates flavourful, toothsome breads, bagels, pizza crust and more.

Sprouted wheat behaves similarly to whole grain or whole wheat flour but has improved taste, texture, and volume. You can replace up to 50% white flour with sprouted wheat without altering a recipe. Higher than 50% we recommend using a recipe made for whole wheat or sprouted wheat flour.

Cinnamon Rolls made with sprouted spelt flour

Sprouted Spelt Flour

Uses: Sourdough, yeasted breads, muffins, pancakes, cookies, pasta, pie crust
Taste: Rich, nutty
Goes well with: Cinnamon, nuts, honey, sesame seeds, oats, flax

Spelt is a deliciously nutty ancient grain. While it is a variety of wheat, its gluten structure is slightly different, and some people find it easier to digest.

Because of its gluten structure, sprouted spelt creates a very extensible (stretchy) bread dough that’s easy to handle. However, it can have trouble holding its shape (elasticity), so we prefer pan loaves for breads with a high percentage of sprouted spelt. For free form loaves, we recommend adding powdered flax, chia, or eggs for added structure.

In other baked goods (muffins, pancakes, cookies etc.) sprouted spelt can be swapped 1:1 for whole or sprouted wheat. Our favourite way to enjoy sprouted spelt flour is in a flakey, buttery pie crust.

Sprouted Rye Flour

Sourdough, yeasted breads, cookies, cakes, quick bread and brownies
Taste: Robust, buttery
Goes well with: Molasses, butter, pumpkin & sunflower seeds, chocolate

Rye is generally associated with bread, but our favourite way to use sprouted rye flour is actually cookies. It makes rich and wonderfully soft chocolate chip cookies that are our most requested Second Spring treat!

Despite its sticky texture, sprouted rye flour makes fluffy muffins, quick breads and cakes with deep, complex flavour. Although our sprouted rye flour is whole grain, it is light enough to replace light, medium or dark non-sprouted rye.

Rye is much lower in gluten than wheat and when used in high percentages it makes dense, hearty breads. It is notoriously tricky to work with in breads, so we often recommend pairing it with sprouted wheat flour or other strong flours, unless you’re experienced with whole grain breads.

Sprouted Oat Flour

Uses: Breads, muffins, pancakes, cookies, quick breads, bars and crumbles
Taste: rich, nutty, caramel, naturally sweet
Goes well with: Cinnamon, nut butters, vanilla, honey, brown sugar, chocolate, fruit

Sprouted oat flour is rich, hearty and naturally gluten-free. It’s a versatile flour that works well for all your baking needs. You can use it to make thick and chewy cookies, hearty pancakes and perfectly crisp fruit crumbles.

It can be swapped 1:1 for non-sprouted oat flour but it is very absorbent, so be sure to add enough liquid. Often batter or dough will start out stickier or runnier than usual, but will firm up with just a few minutes of rest. It also adds a wonderful softness to blends with gluten and gluten free flours alike.

Sprouted buckwheat Flour

Uses: Breads, muffins, crepes, cookies, pasta, quick breads
Taste: Rich, earthy
Goes well with: Cinnamon, nutmeg, green herbs, lemon, spinach, mushrooms

Sprouted buckwheat is a complete protein and naturally gluten free. Its earthy taste adds complexity to many baked goods including: bread, sourdough, pancakes, muffins, cookies and cake. In fact, sprouted buckwheat banana blueberry muffins is one of our most popular recipes!

It can replace non-sprouted buckwheat flour 1:1 and makes a good swap for flours of similar texture like sorghum, millet, and rice (although it will alter the taste). Cookies, muffins, pancakes and pasta can easily be made with 100% sprouted buckwheat flour without the need for additives (starches and xanthan gum are often used in gluten free baking).

We recommend up to 25% sprouted buckwheat flour in standard gluten bread/sourdough. It will give you a wonderful flavour and crisp, crunchy crust without impacting the bread’s structure. Sprouted buckwheat flour also makes a wonderful addition to gluten free breads.

Sprouted chickpea Flour

Uses: Crackers, falafel, flatbread, quick breads, crepes, tempura batter, thickener
Taste: Rich, nutty, earthy
Goes well with: Curry spices, green herbs, garlic, onions, chocolate

Sprouted chickpea flour has a sticky, dense texture and delicious nutty taste. It makes crisp and flavourful crackers, flatbread, tempura-style vegetables and falafel. It also works as a binder for veggie patties and a thickener for soups and sauces. Or try it in a traditional socca, farinata or panisse.

It’s gluten free and protein packed. It can be swapped 1:1 for non-sprouted chickpea, besan, gram or garbanzo bean flour (other names for chickpeas).
A plate of sprouted chickpea crackers

Sprouted millet Flour

Uses: Breads, muffins, pancakes, cookies, quick breads
Taste: mild, sweet
Goes well with: Cinnamon, coconut, fruit

Sprouted millet flour has a soft, delicate texture and mild taste that is similar to sweet corn. It is a versatile flour that works well with lots of other flavours.

Swap 1:1 for non-sprouted millet flour for soft and fluffy muffins, pancakes, and cake. It’s also the perfect base of a gluten free bread blend with other ingredients like starch and psyllium husk.

Sprouted Millet Flour Recipes:
Sprouted Millet Pancakes

Whether you are an experienced or aspiring sprouted baker, you may have some questions. Please reach out to us and we will get back to you as soon as we can. We are constantly experimenting and learning, if you have a tip or trick to share, we would love to hear it!

2 thoughts on “How to use Sprouted Flour

  1. I’ve soaked rye and then dehydrated it to grind for flour. When dehydrating it is the goal to get every bit of moisture out?
    It seemed my rye ended up like little rocks – which was fine. It milled fine and tasted fine. But when I purchased sprouted spelt I felt like the kernels were plumper looking. Was wondering if there is supposed to still have a bit of moisture in the grain.
    How long do I dehydrate my grain for?

    1. We dehydrate to the same moisture level as the raw grain (about 12-14%), so it looks approximately the same “plumpness” when raw and after sprouting and dehydrating. There is no harm in dehydrating further, it will just require more liquid when you bake with it. If you don’t dehydrate enough there could be mold growth, so it’s best to dehydrate too much than too little. How long to dehydrate is very dependent on individual circumstances (your machine, the temp you use, how full the tray is etc.).

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