Whole Wheat Bread Recipe - Sprouted and Family Approved (2024)

FAQs

Is sprouted whole grain bread better than whole wheat bread? ›

Whole wheat bread takes the grains and mashes them. Ezekiel bread takes the grains and sprouts them. Sprouting grains breaks down the grain, releasing enzymes that allow for maximum vitamin and mineral absorption, as well as more efficient assimilation of proteins and carbohydrates in the body.

Ezekiel bread is about as nutrient-dense as a bread gets. It's a type of sprouted bread, made from a variety of whole grains and legumes that have started germinating (sprouting). Compared to white bread, which is made of refined wheat flour, Ezekiel bread is much richer in nutrients and fiber.

But you don't have to take our word for it—science says sprouted flour improves baking performance on multiple counts. In baking and sensory studies (reviews of taste and texture), bread made from sprouted wheat flour is less bitter and has better loaf volume than bread made from unsprouted whole wheat flour³.

The reason why whole wheat loaves end up so dense is because whole wheat flour has very little gluten as compared to white all-purpose flour. Gluten is important for giving the dough – and final loaves – structure. Without it, loaves tend to end up flat and dense.

Compared to a traditional slice of whole wheat bread, Ezekiel bread contains 50% less sodium. 9 This can be significant for people with high blood pressure who eat bread regularly. Reducing sodium in the diet and increasing potassium can assist in blood pressure management.

What's more, due to its lower carb and higher fiber content, sprouted grain bread had the lowest glycemic index, compared to 11-grain, 12-grain, sourdough, or white bread. Glycemic index is a measure of how quickly a food raises your blood sugar ( 6 ).

Although, someone with moderate to severe gluten intolerance, Celiac disease, Crohn's disease, and allergies should not consume any type of product containing gluten. Even sprouted grains still naturally contain gluten.

Yes, Ezekiel bread is a healthier option than traditional white bread. Made with sprouted grains, Ezekiel bread is low in calories and full of fiber and protein, which may help lower your cholesterol and reduce inflammation. So, eating Ezekiel bread comes with a lot of positives.

What is the shelf life of sprouted wheat flour? ›

Shelf-stable sprouted grains such as quinoa and rice will keep in the pantry for one year. Sprouted flours will keep in airtight containers for six months at room temperature.

Substituting whole wheat flour 100% for white flour will lower the rise of your yeasted baked goods significantly. Why? Mainly because whole wheat flour absorbs more liquid than white flour and produces a stiffer dough. The stiffer/drier the dough, the harder it is for it to rise.

This is a heavy whole grain dough, so it requires a good amount of kneading to help produce a more elastic structure. When kneading, avoid adding too much flour; a slightly tacky and soft dough is OK.

Dense or heavy bread can be caused by not kneading the dough enough, not letting the dough rise enough, or using too much flour. To fix this issue: try kneading the dough for longer or allowing it to rise for a longer period. You can also try adding a little more liquid to the dough or using a higher protein flour.

Many bakers are hesitant to pre-heat thoroughly because of costs, but then the whole bake is a waste and disappointing because of poor oven spring and a dense loaf. Too much extra flour worked into the dough while folding and/or shaping can cause dense bread.

Unlike typical bread varieties, Ezekiel bread is high in protein and fiber, essential nutrients for a balanced diet, and does not include any added sugars. Its unique blend of grains and legumes is a significant factor in its nutritional superiority and distinct flavor profile.

Sprouted grain bread can be healthier than white bread because it is made from whole grains that have been sprouted, which can make the nutrients more easily accessible for the body to absorb. Whole grains also contain more fiber, vitamins, and minerals than refined grains like those found in white bread.

Increased Protein: Sprouted wheat contains more protein than normal wheat, making it an excellent source of this important nutrient. Protein is important for building and repairing muscles, as well as supporting healthy growth and development.

Sprouting unlocks nutrients like iron, magnesium, zinc, phosphorous, B vitamins, and other important vitamins and minerals^1,2. Sprouted whole wheat is higher in folate than non-sprouted wheat⁴. And sprouted whole grains have increased antioxidant activity and higher polyphenol content, too^{5, 6}.