Sprouted Whole Grain Natural Bread
You can boost your nutrition by sprouting! There is a coating around nuts, seeds, beans/legumes and grains called phytic acid which is intended to preserve and protect it from being broken down. Phytic acid can not only impair absorption of nutrients, but also reduce the digestibility and cause bloating and discomfort. – The solution: SPROUTING AND SOAKING NUTS AND SEEDS to optimize digestion and nutrient absorption.
By Susan Arruda (Recipe Inspired by Zuzana Samkova)
YIELD: 2 small loaves
2 cups raw whole grain rye or wheat kernels, or combination
(kamut and spelt kernals can also be used)
Soak the grains in water overnight. I used 2 cups grains (If you want a larger yield or larger loaves, use more kernels). Place the grains in a sieve over a bowl large enough for the grains to be immersed in the water.
Drain and rinse in the morning. Leave the grains in the sieve/mesh strainer and let it sit until the grain sprouts (approx. 2 days). Rinse with water several times throughout the day and stir the grains to bring the the grains at the bottom to the top, while waiting for the grains to sprout. You may add 1 tbsp. of kefir or Greek yogurt if you would like to produce a sourdough bread. This will assist in the fermentation process. Do not refrigerate while you are waiting for it to sprout.
When your kernels begin to sprout (see image), you are ready for the next step. If the sprouting is taking place but you’re not quite ready to make your bread (unexpected time constraints), place it in the refrigerator until you’re ready to make your bread.
Pulse grind the kernels in a food processor or high powered blender.
Add salt and pepper to taste and caraway (or other spices of your choice), if desired. You can also get creative and add kale, fresh herbs like cilantro or parsley as well as other power ingredients like Spirulina powder, flaxmeal, etc. Get creative. I’ve also made a sweet version of this bread by adding dates, cinnamon, etc.
Pack the mixture together using clean hands and shape into loaf shape or desired bread shape of choice. Mine generally look like hamburger patties. Place onto a baking pan lined with parchment paper and greased with extra virgin olive oil.
Place the pan into a pre-heated 275 degrees Fahrenheit oven and bake for 2 to 2.5 hours (every oven seems to have unique differences). Also note that 2-3 smaller loaves will cook faster than 1 large one.
Let cool completely before slicing or tearing (cooking can continue throughout the cooling process).
Keeps well at room temperature for several days or up to 10 days when refrigerated. You can also choose to freeze the loaves as well.
I often make smaller loaves and use it as a base for a personal size pizza! Healthy good!
Rye – Facts
Rye is a cereal grain that looks like wheat but is longer and more slender and varies in color from yellowish brown to grayish green. It is generally available in its whole or cracked grain form or as flour or flakes that look similar to old-fashioned oats. Because it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.
RYE REDUCES BODY WEIGHT COMPARED TO WHEAT
In this study conducted at Lund University in Sweden, mice were fed whole grain diets based on either wheat or rye, for 22 weeks. Body weight, glucose tolerance, and several other parameters were measured during the study. The researchers concluded that whole grain rye “evokes a different metabolic profile compared with whole grain wheat.” Specifically, mice consuming the whole grain rye had reduced body weight, slightly improved insulin sensitivity, and lower total cholesterol.
RYE LOWERS INSULIN RESPONSE, IMPROVES BLOOD GLUCOSE PROFILE
In the fight against diabetes and obesity, foods that produce a low insulin response and suppress hunger can be extremely useful. Scientists at Lund University in Sweden examined the effects on 12 healthy subjects of breakfasts made from different rye flours (endosperm, whole grain rye, or rye bran) produced with different methods (baking, simulated sour-dough baking, and boiling). This cross-over study showed that the endosperm rye bread and the whole grain rye bread (especially the “sourdough” one with lactic acid) best controlled blood sugar and regulated appetite.Nutrition Journal. September 25, 2009; 8:42
Whole Wheat – Facts
The wheat kernel, sometimes called the wheat berry, is the seed from which the wheat plant grows. Each tiny seed contains three distinct parts that are separated during the milling process to produce flour. The kernel of wheat is a storehouse of nutrients essential to the human diet.
Endosperm: Abut 83 percent of the kernel weight. It is the source of white flour. The endosperm contains the greatest share of the protein in the whole kernel, carbohydrates, iron as well as many B-complex vitamins, such as riboflavin, niacin, and thiamine.
Bran: About 14.5 percent of the kernel weight. Bran is included in whole wheat flour and is also available separately. Of the nutrients in whole wheat, the bran contains a small amount of protein, larger quantities of the B-complex vitamins listed above, trace minerals, and indigestible cellulose material also called dietary flour.
Germ: About 2 1/2 percent of the kernel weight. The germ is the embryo or sprouting section of the seed, usually separated because of the fat that limits the keeping quality of flour. Of the nutrients in whole wheat, the germ contains minimal quantities of protein, but a greater share of B-complex vitamins and trace minerals. Wheat germ can be purchased separately and is included in whole wheat flour.