This week my quote comes from Sprouted Baking by Janie Quinn. I wanted to quote from this book because we’ve been talking so much lately about various methods of preparing grains. Some of you have wondered which is best – to ferment (sourdough)? to sprout? to soak? All of the above methods neutralize phytic acid, but not to the same degree. Soaking neutralizes the least, and fermenting neutralizes the most. If not checked, the phytic acid would interfere with mineral absorption. So, really, the best combination is to sprout and ferment, like using sprouted flour in sourdough bread, but let’s just talk about why sprouting is so wonderful, and more beneficial when compared to soaking of unsprouted flours. To do that I’ll quote from Janie Quinn.
Sprouted whole wheat was found to have 28 percent more thiamine (vitamin B1), 315 percent more riboflavin (vitamin B2), 66 percent more niacin (vitamin B3), 65 percent more pantothenic acid (vitamin B5), 111 percent more biotin, 278 percent more folic acid and 300 percent more vitamin C in comparison with unsprouted whole wheat.
Here’s more about the sprouting process which makes those vitamin levels go off the chart:
Unsprouted seeds hold the nutrients, vitamins and minerals in a dormant state. The germ portion of the seed contains all the genetic information to turn that seed into a full-grown plant, as well as the enzymes necessary for sprouting. When the grain cell germinates, or sprouts, that genetic information ignites, and the resulting amylase activity, or enzymatic action, ultimately results in plant growth. During the sprouting process, the starch molecules, or complex carbohydrates, are broken down into smaller parts, referred to as simple sugars. Simple sugars are the building blocks that make up complex carbohydrates but in a form that the body absorbs more easily. The body recognizes and readily digests simple sugars for quick energy, as opposed to starches that can be stored as fat. The grain sprouts, transforming itself into a plant, and we know that plants consist primarily of simple sugars that easily digest in the body in the form of vegetables.
So, sprouting neutralizes phytic acid, increases vitamin levels, and transforms the grain into simple sugars. In addition, sprouting increases enzyme activity, lactobacilli growth, and pre-digests gluten.
We’ve talked about sprouted grains at traditionalcookingschool.com before. Refer to the following posts for instructions on sprouting and recipe ideas – all of them super yummy!
- How to sprout grains for flour
- Sprouted recipes: lemon cake, cookies, tortillas, biscuits, scones, and crackers.
Have you read this book or used sprouted flour? What do you think? Do you like it? How do you feel? Please share in the comments – and if you’re quick on the draw, I’d love for you to share a snippet of something you read this week that inspired (even angered!) you this week. Be sure to state the title and author, and/or give a link if appropriate. I am looking forward to reading your gems!
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I love this book! Just made her Fudgy Carob Cookies (with added carob chips!) and sandwich bread yesterday. Yummy!
I’ve been doing a combination of methods lately. I think it is good to do some sourdough, some sprouted grain breads, and some soaked breads. Although I think the sprouted grain is probably the most nutritious, it can be time/labor intensive to sprout/grind yourself and very expensive to purchase already done for you. I think a using a variety of methods is a good way to cover your nutritional bases and is most realistic financially and time wise.
Ditto. I love this book and have tried many recipes, but my favorite is the Sprouted Flour Herbed Pizza. I used to make my own sprouted flour, but it took a lot of time and was a heavy flour. Essential Eating now makes sprouted flours (essentialeating.com) and after reading about thier safe and sanitary organic process I was sold. Their organic flours are distributed by Shiloh Farms (shilohfarms.com) that are quite amazing and bake beautifully. I buy a large bag for less $$ as it has a 6 month shelf life. Thanks for talking about this. Sprouted flour has changed my life!
Wardee—I’m so excited to read this excerpt from Quinn’s book! I’m scheduled to interview her (next week, I hope) for an article I proposed to Living Without about sprouting and soaking grains for pre-digestion of the gluten, as well as the added mineral absorption. I’ve also scheduled an interview with Sally Fallon Morell to discuss the topic! Anything you want me to ask? 🙂 I might like to talk to you further for the article, too—especially as you have put these methods to practice in your own kitchen and have experienced such awesome results with your family!
Love,
Sonya
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Sonya – Oh, man! You go, girl! That’s awesome that you’re doing interviews and an article for Living Without. I’m really glad that you’ll be sharing this perspective with that crowd. If I think of questions, I’ll let you know… 🙂 Have fun! Keep me informed, please.
i like sprouted flour a lot but find it to be very expensive, like literally 4 times as much as certified organic, local whole wheat flouris in bulk at my local food co-op. i usually have bought 10 lbs at a timebut still it only lasts a month or so because i feel so inspired to use it as I know it’s much healthier for us then regular whole wheat flour.
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Very interesting ! I am looking forward to trying some sprouted grain bread – I have not baked in about 2 years, since I gave up flour 🙁 ….
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Love Janie Quinn’s books. I have been following her philosophy for about 18 months now & I feel great. Her recipes are delicious and the transition to sprouted wheat, spouted legumes, sprouted nuts, etc was very easy. More importantly my family loves her recipes. I have two sons in college who now follow the sprouted life style. I give Janie’s books as wedding shower presents because I think her philosophy is a great place start for newly weds. Thanks Janie