Guide to Growing Grains (and Creating Flour from Sprouted Grains)

In the world of baking and cooking, a new trend is emerging: sprouted grain flour. This innovative ingredient offers a host of benefits, making it a popular choice among health-conscious individuals.

Sprouted grain flour is derived from grains such as wheat, spelt, oats, barley, and einkorn, which are all suitable for sprouting. These whole grains are a rich source of vitamins, minerals, and dietary fiber, but they also contain antinutrients that can hinder the full absorption of these nutrients.

The process of sprouting activates enzymes that help reduce these antinutrients, improving mineral bioavailability and digestibility. Sprouted grain flours are often found to have higher antioxidant and anti-inflammatory properties compared to regular flours [3][4].

To prepare sprouted grain flour, a few key steps are essential. First, the grains are soaked in water, typically in a slow cooker or a large mixing bowl, for an initial soaking process. After soaking, the grains are rinsed and allowed to sprout, a process that can be aided by the addition of raw apple cider vinegar.

A fine-mesh sieve is necessary for rinsing and aerating the grains as they sprout, and fitting it over the sink saves counter space and minimizes clean-up. The sprouted grains should be dehydrated shortly after the root tip appears and then transferred to the freezer or ground into a flour.

Drying sprouted grains at a high temperature can fundamentally change the way the flour performs, so a food dehydrator is recommended instead of an oven. A grain grinder is necessary for grinding sprouted grains into flour, and a quiet, cool-running one like the Komo Grain Grinder and Grain Flaker is preferable.

Soaking the sprouted grains in an acidic medium, such as water with lemon juice or yogurt, for 7–8 hours or overnight further neutralizes the remaining phytic acid and enzyme inhibitors. This process softens the flour and prepares it for better fermentation and cooking.

Fermentation with sourdough or natural starters helps break down antinutrients and starches extensively, improving nutrient bioavailability and flavor, as well as reducing gluten-related issues [1]. Cooking the sprouted grain flour-based foods at temperatures above 70°C (158°F) for sufficient time breaks down cellulose envelopes, starch molecules, and reduces remaining antinutrients to healthful levels.

In summary, the optimal approach is to use sprouted grain flour that has been soaked with an acid overnight, then fermented (e.g., in sourdough), and finally cooked properly. This multi-step preparation mitigates antinutrients like phytic acid, enzyme inhibitors, and hard-to-digest starches, while increasing vitamin content, antioxidants, and digestibility.

This aligns with traditional food preparation wisdom combined with modern understanding of grain biochemistry [3][5][1][2]. By embracing the benefits of sprouted grain flour, you can create delicious, nutritious baked goods and meals that cater to your health-conscious lifestyle.

Sources:

[1] Sanders, J. (2018). The Science of Sourdough. In The Science of Baking: Understanding How Bread Rises (pp. 171-190). Springer.

[2] Sosulski, J. (2016). Sprouting for Health: A Guide to Making and Using Sprouted Grains and Beans. New Hope Network.

[3] Barnard, N. D., Levin, S. M., & Milton, R. C. (2016). Whole Foods, Plant-Based Nutrition: Evidence-Based Preventive Cardiology. Lippincott Williams & Wilkins.

[4] Slavin, J. L. (2013). Dietary fibre and prebiotics in disease management. Nutrition Bulletin, 38(3), 205-215.

[5] Slavin, J. L., & Lloyd, C. T. (2012). Health benefits of whole grains. American Journal of Lifestyle Medicine, 6(5), 338-348.

Adopting the trend of using sprouted grain flour in baking and cooking aligns with a health-conscious lifestyle, as it offers numerous benefits such as increased vitamin content, antioxidants, and digestibility.
To fully appreciate the nutritional advantages of sprouted grain flour, it's recommended to follow a multi-step preparation process, which involves soaking the grains in an acidic medium, fermenting them, and cooking at appropriate temperatures.
By incorporating healthy-cooking methods like soaking, fermentation, and proper cooking into your food-and-drink and home-and-garden routines, you can enhance the nutritional value of your sourdough baking creations while contributing to a positive lifestyle.