Learn how to make sprouted grain bread, including an ancient Essene bread recipe.
Of all the known breads, the simplest and possibly the most nutritious isEssenewhole grain bread. An ancient recipe for this unusual loaf appears in the first century Aramaic manuscript entitled The Essene Gospel of Peace (from which the bread derives its name). It dates back to prehistoric days when wafers made from a grain and water paste were cooked on sun-heated stones.
There’s not much difference between the baking technique used by the monastic brotherhood 2,000 years ago and our modern method. Both result in a round, flattened loaf — rather like a sweet, moist dessert bread or cake — containing all of the virtues of unadulterated sprouted grain, its sole ingredient. The recipe offered below is adapted from Uprisings: The Whole Grain Bakers’ Book, a compilation of bakers’ recipes inspired by the Cooperative Whole Grain Educational Association Conference of 1980.
Sprouting Wheat Grains
To sprout your grain, you’ll need a wide-mouthed glass jar (or a large plastic tub or soup pot) that has a screw-on lid with holes punched in it or a piece of fine screening, cheesecloth, or netting secured to the top with a strong rubber band. A meat grinder (or a food processor or hand-cranked grain mill), a cookie sheet, and an oven will take care of the rest.
Hard red winter wheat is a good choice for sprouting. Just be sure to buy uncooked, unsprayed, whole grain berries. Two cups of wheat yields about four cups of dough — enough for one loaf — so purchase accordingly.
4-Step Essene Bread Recipe
Supplies:
- wide-mouthed glass jar
- rubberband
- cheesecloth
- oiled cookie sheet
- grain grinder or food processor
- wire racks for cooling bread
Ingredients:
- whole wheat berries (hard red winter wheat recommended)
- water
- nuts or dried fruits, if desired
1. Sprout Wheat Grains for Sprouted Flour
Begin by measuring the desired amount of whole wheat berries (see Sprouting Wheat Grains above for guidance on specific amounts) into the sprouting jar. Soak the berries overnight, using twice their volume of water. The next morning, drain off the liquid (which is rich in nutrients and can be added to soups, drinks, etc.), then set the jar in a dark place and rinse the berries with cool water at least twice a day. Drain the jar thoroughly after each rinsing, and shake it occasionally to prevent matting and spoilage.
When the sprouttails are about twice as long as the berries and have a sweet taste (try them!), they’re ready to use. This takes three or four days, depending on the temperature, humidity, and so on. Skip the last rinse before grinding so that the berries won’t be too moist to use.
2. Make Sprouted Flour Bread Dough
Next, oil the grinder parts and put the sprouts through the grain grinder. The resulting dough should be juicy, sticky, mottled light and dark, and rather like raw hamburger in consistency. If you think nuts or fruit would give some extra zing to the finished product, now’s the time to put them in. Whatever dried fruits you plan to add should first be soaked in hot water for 20 to 30 minutes.
3. Shape Your Sprouted Grain Loaves
Ready? Now, wet your hands and take up a quantity of dough. One handful makes a nice roll, while a double handful is good for a small loaf. Work the dough briefly to get out any air pockets, then shape it into circular, somewhat flattened loaves. Place them on an oiled cookie sheet.
4. Bake Sprouted Grain Bread
Bake for approximately 2-1/2 hours at 250 degrees Fahrenheit, until the outside is firm–but not hard–and the bottom springs back slightly after a gentle prod with the thumb. The inside will be quite soft, developing a firmer texture upon cooling. (To prevent the loaves from drying out, some bakeries spray them with water before and during baking, or place a pan of water on another shelf in the oven while the bread is baking.)
Allow the loaves to cool on wire racks and then store them in sealed plastic bags. If you’re going to eat your Essene sprouted grain bread within three or four days, don’t refrigerate it, as it will stay moist if stored at room temperature. Refrigerated, it will keep up to four weeks, and the bread can also be frozen.
That’s all there is to it. Sprout, grind, shape, bake and enjoy! One might say that it’s the very essene — excuse us, essence — of simplicity!
FAQs
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.
What is Essene bread made from? ›
A bread made of seeds, herbs and berries that was “cooked” on flat stones with the heat of the desert's sun. Leaving myths aside, Essene uncooked breads are becoming more and more available in Raw Food websites and specialized stores.
What are the ingredients in sprouted whole grain bread? ›
Organic Sprouted Wheat, Filtered Water, Organic Sprouted Flax, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Yeast, Organic Wheat Gluten, Sea Salt. Rolled in Organic Flax Seeds.
What is the process of sprouted grain bread? ›
The sprouted grain process involves soaking the grains in water until they begin to grow a sprout. The growing environment is highly controlled, including the water temp, air temp, and the time grains are allowed to sprout. Once the grains sprout, they are drained and mixed together to be ground up and used.
Is Ezekiel bread the same as sprouted bread? ›
Ezekiel bread is a flourless bread made using a variety of sprouted grains. The grains are mashed into a dough-like texture and baked. Sprouting grains increases their nutritional value. Some researchers have suggested that sprouted grain could be a part of a global solution to boost nutrition.
Is sprouted grain bread anti inflammatory? ›
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.
Which is healthier sprouted grain bread or sourdough bread? ›
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 ).
Is Trader Joe's sprouted grain bread healthy? ›
Trader Joe's Sprouted Multi-grain Bread (found in bakery section). We always have sprouted bread in our house – because it's perfect for toast, which we eat almost every day. Sprouted bread is high in protein and fiber, 100% whole grain, and I think it's even more filling than your standard whole wheat bread!
Do I have to refrigerate sprouted grain bread? ›
You can leave your loaf out on the counter until the best-before date found on the bag or for up to nine days from thaw if you're taking it out of the freezer. Better yet? Store it in a breadbox or in your pantry out of direct light. (Just don't store it on top of your fridge!
What makes sprouted bread better? ›
Sprouted grains contain more B vitamins, which are important for energy metabolism. Sprouted grain bread (as well as other sprouted grain baked goods) is more likely to have less added sugar. This is because the sprouting process breaks down starches into sugars, imparting food with a natural sweetness.
Sprouted breads like Ezekiel bread are often sold frozen and recommended to be stored in the freezer. This is because they don't have many preservatives ( 3 ). To freeze bread, store it in the appropriate packaging, wrap it tightly in foil, and keep in the freezer.
Which is healthier, Dave's bread or Ezekiel bread? ›
Ezekiel Bread is chock-full of nutrients
This bread is also naturally low in sugar and fat, plus it's made of food that ensures your body gets more nutrition out of every slice. It's no wonder dietitians and nutritionists rave about it! That's not to say Dave's Killer Bread isn't a healthy option, however.
Is Ezekiel bread or sourdough healthier? ›
Additionally, sourdough fermentation increases the availability of essential nutrients like vitamins and minerals. Ezekiel bread, on the other hand, stands out for its use of sprouted whole grains and legumes, which provide a rich source of nutrients, including fiber, vitamins, and protein.
Which is better for you sourdough or sprouted bread? ›
Both breads are healthier for you and easier to digest, especially if you are gluten sensitive and need to eat gluten-free bread. Although sprouted grain bread has some gluten, the process of soaking and sprouting the wheat increases the nutrient value and reduces the gluten content 2 and other negative side effects.
