• 16Oct


    As a nutrition expert, I often get asked this question quite a bit: “Should I sprout my grains?” And while I wish the answer was as simple as “yes” or “no,” the truth is (like most anything else) that how you prepare your grains is a personal choice you’ll need to make for yourself.

    In essence, both sprouted and non-sprouted grains are best, depending on the person and their ability to digest the grains. Some people find sprouted grains and even sprouted grain protein powders work amazing for them, while others find them almost impossible to digest and even painful at that. Much like some people digest raw vegetables better than cooked vegetables, grains should be consumed however you tolerate them best.

    The Case for Sprouted Grains

    Sprouting grains is a wonderful idea due to the many health benefits that come from doing so. When you soak and sprout grains, it lowers the amount of phytic acid, gluten, and lectin they contain. All of these can cause many nutritional deficiencies, so sprouting is a great way to prevent that from happening. Sprouting also lowers the starch grains contain, which may make them lower in overall digestible carbohydrates. Then, there’s the idea that sprouted grains contain more “life force” since they’re exceptionally high in enzymes and protein. With all these benefits, it’s definitely worth a shot to sprout your own grains and see how things go. Learn exactly how to sprout your grains properly here.

    The Other Side of the Sprouted Grain Story

    However, like some other healthy foods, sprouted grains aren’t necessarily for everyone. If you don’t digest sprouted grains well, you could be doing more harm than good. Whatever your body doesn’t digest well, it certainly won’t benefit much from. Without properly digesting a food, you’re missing out on all the nutrients you should be obtaining from it. This includes sprouted grains. I’ve seen many people develop digestive problems because they dove right into eating sprouted grains, and their bodies simply weren’t ready for all that “aliveness” going on! Then there are others who can chow down a monstrous bowl of sprouted grains, seeds, nuts, and even beans, and do absolutely fine.

    Even if you do tolerate sprouted grains, don’t be afraid to eat them without sprouting them. Besides, who can turn down a hot, cooked bowl of warm oatmeal on a cool autumn morning? Not me!  You can also sprout your grains and then cook them, but technically, this destroys their enzymes they contain (though you will still benefit from the proteins they contain.)

    The Next Best Option to Sprouted Grains: Soaked Grains

    For those that don’t tolerate sprouted grains or just don’t want to go through the trouble, there is another awesome alternative: soaked grains, which are like the “middle man” between non-sprouted and sprouted grains. All you have to do is simply soak your grains overnight in the fridge before cooking them the next morning. This still removes the phytic acid, making them easier to digest, but doesn’t cause them to sprout just yet (which only happens at room temperature after a couple of days.)

    To soak your grains (such as oats, rye, barley, or rice) without sprouting them, just place them in double the amount of water, rinse in the morning, and cook away! Some grains that don’t require soaking are millet, amaranth, teff, quinoa, and wild rice. All of these are technically not grains, which makes them much easier to digest anyway. You’ll need to give them a quick rinse but other than that, you can just cook and enjoy!

    Try these lovely cooked grains recipes at home: Carrot Cake Oatmeal with Ginger Spiced Cashew CreamVegan Pomegranate Quinoa PorridgePomegranate Oatmeal BurstAyurvedic OatmealJujube, Raspberry, and Hemp Seed OatmealMillet and Cashew Porridge, and Cauliflower Wild Rice Pilaf.

    Not sure which grains are right for you? Check out this awesome list of the best whole grains to include in your diet.

    Image source: Cauliflower Wild Rice 

  • 20Mar

    6 Minutes to Prepare and Cook


    5 cups sprouted quinoa flour
    ¼ cup maca
    2 tablespoons mesquite
    2 teaspoons real salt
    ½ cup chia seeds
    1½ cups water
    1 cup olive oil
    10 dates or 1/8 c. Stevia flour
    2 zuchinni, roughly chopped


    To make the quinoa flour, soak 3-4 cups of dry quinoa for about 4 hours. Drain water and let sit for a day or so (Rinse once or twice during this time). You’ll soon see the little tails, and it will be ready to go. Spread the sprouts on dehydrator sheets and dry at a low heat for 4-5 hours. When dry to touch, grind in batches in a blender or coffee grinder. I did not sift my flour, but if you want a finer grain you could.
    In a large mixing bowl, combine the dry ingredients and mix together: quinoa flour, maca, mesquite, salt.
    In a separate bowl, combine the chia seeds with the 1 1/2 cups of water and set aside.
    In a blender, combine the olive oil, dates and zuchini. Add this to the chia goop and mix well. Then combine the dry and wet ingredients in the large bowl and mix well with a spoon (and/or your hands) until well combined.
    Divide the dough into four equal parts. Using an offset spatula, spread the mix on dehydrator sheets to an even thickness. Or, place a second sheet on top of the dough and roll out with a rolling pin. Trim the edges so you have a big square shape. Another tip is to place a piece of shelf liner that people use to keep their dishes from slipping in cabinets (it’s white and a little puffy and net-like) under the bottom sheet to prevent slippage. It works like a charm.
    Dehydrate for several hours before flipping, scoring (I do 9 equal squares) and returning to dehydrate without the teflex sheets until the bread is to your preferred texture.

    Number of Servings: 36

  • 30Dec

    Sweet Curry-Cinnamon  Pumpkinseeds

    Pumpkin: Soak 8-14 hours; sprout (if you must) 1.0 day. True sprouting by pumpkin seeds (developing root) is quite rare. Bacterial spoilage and rancidity are problems when you try to sprout them. Best to simply soak them, then eat.

    1 Tbsp (15 ml) your favorite nut oil (I use macadamia; almond or walnut )

    1 tsp (5 ml) mild curry powder

    1 tsp (5 ml) cinnamon

    1/8-1/2 tsp (..5-2.5 ml) fine sea salt, to your taste

    1/16-1/8 tsp (.25-.5 ml) pure stevia powder, to your taste

    Lay on dehydrator sheets at 105 degrees F for 12-24 hours or more, until completely crisp (consume with the skins on for full flavor and health benefits). Makes 2-4 servings. Will keep, covered at room temperature, for up to a week (though mine have never lasted that long).

  • 30Dec

    Sprouted Quinoa Pizza Balls

     The pairing of fresh basil and tomato paste here is truly evocative of pizza. These make a great party appetizer or main course alongside a crisp salad.

    2/3 cup (160 ml) quinoa, soaked 1 hr., drained and sprouted 1- a 1/2 days

    2 cups (480 ml) vegetable broth or water

    2 cups (480 ml–one 19-ounce/400 ml can) cooked white or red kidney beans

    10-15  fresh basil leaves, chopped

    1/2 tsp (2.5 ml) dried oregano

    1/2 cup (120 ml) fresh parsley, chopped

    2/3 cup (160 ml) tomato paste

    3-5 drops plain stevia liquid, to your taste

    garlic salt, to your taste

    in a large bowl, mash the beans with a potato masher or large fork until almost smooth (but leave a little texture).  Add remaining ingredients,  including quinoa, and, with clean hands, knead the “dough” to combine well.

    Using a small ice cream scoop or tablespoon, scoop the mixture and roll into balls.  Place on dehydrator sheets at 105 degrees F and warm for 4 hours or more, to taste. Serve immediately, or store in a covered container in the refrigerator up to 5 days. Makes about two dozen. May be frozen.

    Suitable for: ACD Stage 2 and beyond, sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut free, vegan, low glycemic.

  • 02Nov


    sprouted flour, whole grain flour, sprouted grain, organic grains

    Sprouted Flour Recipes

    To Your Health Sprouted Flour Co. believes in the traditional practice and artistry of preparing whole foods as God provided them to us to eat. Your favorite bread recipes – from batter breads, artisan, and sourdough will work beautifully with our flours and we’ve included a great bread machine recipe for you folks on the go.

    We hope you enjoy making these yummy breads and baked goods as much as
    we do here at To Your Health Sprouted Flour Co.

    We’d love to share your favorite recipes as well. Let us know if you have one you’re especially fond of and we may post it here on our website.

    Your bread-making experiences and comments are welcomed. Let us hear from you.

    Peggy Sutton
    To Your Health Sprouted Flour Co.

    1. Amber’s Sprouted Flour Sandwich Bread Recipeopen in new window icon
    2. Einkorn Shortbread Biscuitsopen in new window icon
    3. Gluten-Free Banana Breadopen in new window icon
    4. Peggy’s Sweet Cream Pound Cakeopen in new window icon
    5. Rick’s Rocking Gumboopen in new window icon
    6. Sally Fallon’s Pancakesopen in new window icon
    7. Simple Guide To Bake Your French Breadopen in new window icon
    8. Sprouted Flour Biscuitsopen in new window icon
    9. Sprouted Flour Browniesopen in new window icon
    10. Sprouted Flour Muffinsopen in new window icon
    11. Sprouted Flour Pie Crustopen in new window icon
    12. Sprouted Flour Pizza Crustopen in new window icon
    13. The Kendrick Family Einkorn Biscuit Recipeopen in new window icon
    14. TYH’s Bread Recipeopen in new window icon
    15. TYH’s Sprouted Crackersopen in new window icon
    16. Wild Sourdough Breadopen in new window icon
    17. Yeasted Buttermilk Breadopen in new window icon
    18. Yummy Chocolate Chip Cookiesopen in new window icon


    1. Amber’s Sprouted Flour Sandwich Bread Recipe


    (Simple and GREAT Recipe for Bread Machine!)

    1 ½ cups warm water
    1 ½ teaspoons salt
    ¼ to ½ cup honey (can use as little as 1 tablespoon)
    3 tablespoons vital gluten (optional)
    4 cups sprouted flour
    1 packet dry active yeast

    • Add all ingredients to bread machine in order listed.
    • Set machine on wheat/light/1.5-lb loaf.


    2. Einkorn Shortbread Biscuits



    • 100 grams ( 1 cup) of Sprouted Einkorn
    • 100 grams  (7 Tablespoons) of butter
    • 50 grams (1/3 cup) coconut sugar
    • 50 grams (1/3 cup & 1 Tablespoon) coconut flour
    • 1 Tablespoon ground vanilla
    • A Sprinkle of Salt

    Preheat oven to 325

    Step 1:  Combine dry ingredients
    Step 2:  Cut butter into inch cubes
    Step 3:  Rub or Cut the butter into the dry ingredients
    Step 4:  Knead briefly into a dough (Don’t over mix.)
    Step 5:  Roll out 1/2 inch thick.
    Step 6:  Use biscuit cutter or cut into shortbread fingers.
    Step 7:  Bake at 325 for 15 minutes or until they are a pale golden brown.
    Step 8:  Cool on a rack and sprinkle with coconut sugar or toasted almonds.  (Optional).
    Step 9:  Enjoy!

    Recipe from Rosie at Culture Club 101, Pasadena, CA  www.cultureclub101.com


    3. Gluten-Free Banana Bread


    • 1 cup boiling water
    • ½ cup chopped dates
    • 4 large eggs
    • 2 cups mashed, over-ripe bananas (about 4)
    • ¾ cup maple sugar (or sweetener of choice)
    • ½ cup unsweetened applesauce
    • 1 teaspoon vanilla
    • 1 ½ cups organic sprouted brown rice flour
    • ½ cup organic sprouted sorghum flour
    • 1 teaspoon baking soda
    • ½ teaspoon sea salt
    • ¼ teaspoon ground nutmeg
    • 1/3 cup melted butter
    • ½ cup chopped walnuts or pecans
    1. Preheat oven to 350 degrees. Pour boiling water over dates in a small bowl. Let stand 10 minutes. Drain and pat dry.
    2. Lightly beat eggs in a large bowl. Whisk in bananas and next 3 ingredients until blended.
    3. Stir together sprouted brown rice flour and next 4 ingredients in a small bowl. Gently stir flour mixture into egg mixture, stirring just until blended. Gently stir in melted butter, walnuts, and dates. Spoon mixture into a well-greased 9×5” loaf pan.
    4. Bake at 350 degrees for 60-70 minutes or until a toothpick inserted in center comes out clean. Cool in pan on wire rack 10 minutes. Remove from pan to wire rack and cool completely before slicing.


    4. Peggy’s Sweet Cream Pound Cake


    • ½ pound organic butter, softened
    • 3 cups sucanat,coconut sap sugar, or maple sugar
    • 6 large eggs, preferably pastured
    • 1 Tbsp. vanilla extract
    • 3 cups sprouted wheat flour (sprouted brown rice flour works well, also)
    • 1 cup heavy organic cream
    • 1 teaspoon aluminum-free baking powder
    • Pinch of sea salt

    Cream butter and sugar until creamy. Add eggs, one at a time, blending well after each addition. Blend in vanilla. Stir baking powder into flour. Add cream and flour mixture alternately, beginning and ending with flour. Pour into a buttered and floured bundt pan and bake at 325 degrees for 1 ½ hours.


    5. Rick’s Rocking Gumbo


    (Don’t let the length of the recipe discourage you. This is the best gumbo I’ve ever eaten and easy to make.)

    Shrimp Stock

    • 2 pounds large shrimp, with heads and tails
    • 1 medium yellow onion, halved
    • 2 bay leaves
    • 1 tablespoon thyme
    • ¼ teaspoon cayenne (1/8 tsp. for less heat)
    • 2 tablespoons Old Bay seasoning
    • 2 lemons halved and squeezed (I use 4 tablespoons lemon juice)
    • 2 ½ quarts cold water (I use 1 ½ quarts water and 1 quart chicken stock)


    • 1 stick butter (1/2 cup
    • ½ cup sprouted wheat flour
    • 2 medium yellow onions, chopped
    • 2 celery stalks, chopped
    • 1 green bell pepper, chopped
    • 4 garlic cloves, finely chopped
    • 1 1-lb. bag of frozen sliced okra (or fresh)
    • 1 teaspoon sea salt (I use 1 ½ teaspoons)
    • ¼ – ½ teaspoon cayenne pepper (1/8 tsp. for less heat)
    • ½ teaspoon Old Bay seasoning
    • 1 15-oz. can diced tomatoes, drained
    • 3 bay leaves
    • 1 tablespoon thyme
    • 1 tablespoon gumbo file’
    • 2 quarts shrimp stock
    • 2 pounds peeled raw shrimp
    • 1 pint raw oysters
    • 2 lbs. frozen crawfish tails (I use 8 oz. lump crab meat and 1 ½ lbs.
      raw grouper, cut into cubes
    • 1 lb. smoked sausage, sliced
    • 4-6 cups cooked sprouted brown rice
    • Lots of chopped green onions and flat-leaf parsley (to sprinkle on top)

    To make shrimp stock:

    Peel the shrimp and toss the heads and tails into a large stock pot. Refrigerate the peeled shrimp until ready to put into the gumbo. Add the onion, bay leaves, thyme, cayenne pepper, Old Bay and lemons (or juice) to pot. Cover with 2 ½ quarts water (or water and stock), allow the liquid to slowly come to a boil, then lower the heat. Gently simmer for 45 minutes uncovered, skimming any foam off that rises to the top of pot. Strain the stock into another pot to remove the chunky solids.  At this point you should have about 2 quarts of broth to use in the gumbo. Cool until needed.

    To make the gumbo:

    You must start with a roux base, so melt the butter over medium-low heat in a large Dutch oven or other heavy bottomed pot. Add flour, stirring constantly with a wooden spoon or whisk, to prevent lumps. Cook the roux until it is the color of walnuts, and smells equally nutty. This should take about 5-7 minutes. Add the onions, celery, bell pepper, garlic and okra, and season with salt, cayenne and Old Bay. Mix in the tomatoes, bay leaves and thyme, and cook for about 5 minutes, stirring until the vegetables are soft. Pour in the cooled shrimp stock and stir until mixture is well blended. Bring the mixture to a boil, add sliced sausage, and reduce heat to simmer for 45 minutes, stirring occasionally, until the gumbo darkens slightly and thickens. Toss in the shrimp, oysters, and crawfish tails (or crab and grouper). Cook another 10-15 minutes and taste. If seasoning needs to be adjusted, do so now.

    To serve:

    Ladle the gumbo into a shallow bowl and pile rice in the center. Sprinkle with gumbo file, green onions and parsley. Enjoy with lots of crusty French bread, butter and hot sauce at the table.


    Image Source: Wikipedia.


    6. Sally Fallon’s Pancakes


    (From “Nourishing Traditions”, by Sally Fallon Morell)

    2 cups whole grain flour (spelt or wheat)
    2 cups buttermilk, kefir or yogurt
    2 eggs, lightly beaten
    ½ teaspoon sea salt
    1 teaspoon baking soda
    2 tablespoons melted organic butter

    • Soak whole grain flour in buttermilk, kefir or yogurt in a warm place
      for 12 to 24 hours. (Those with milk allergies may use 2 cups filtered
      water plus 2 tablespoons whey, lemon juice or vinegar in place of undiluted
      buttermilk, kefir or yogurt.
    • Stir in other ingredients and thin to desired consistency with water.
    • Cook on a hot, oiled griddle or in a cast-iron skillet. These pancakes
      cook more slowly than unsoaked flour or white flour pancakes.The texture
      will be chewy and thetaste pleasantly sour.
    • Serve with melted butter and maple or sorghum syrup, raw honey, berry
      syrup, or apricot butter.

    NOTE: When using sprouted flour, it’s not
    necessary to soak flour in buttermilk, but will add to leavening and taste.


    7. Simple Guide To Bake Your French Bread


    Makes 2 pounds of dough. Great for baguettes. Recipe by Emily Buehler in folk school baking class. I measure by grams and make fabulous baguettes every time!

    Sprouted Wheat Flour – 193g or 1 ¾ cups
    Water – 193g + 6 tablespoons or 1 ¼ cups
    Yeast – pinch or ¼ teaspoon

    Sprouted Wheat Flour – 387g or 2 ½ cups
    Poolish – all
    Water – 213g or 1 cup
    Yeast – 3g or ¾ teaspoon
    Salt – 12g or 2 teaspoons

    • Mix poolish the night before (it rises for 12-14 hours in 70 degree room). Cover well with plastic wrap.
    • Mix dough (using glass, ceramic, or stainless bowl).
      1. 1. Weigh out water separately
      2. 2. Weigh flour, measure yeast and mix into flour
      3. Add poolish and most of water; rest of water depends on dough stickiness.

      (lean toward sticky). Blend ingredients enough to get all of flour incorporated.

    • Let dough sit for 30 minutes (this is called autoleasing). Cover dough with plastic wrap to prevent drying.
    • Remove dough from bowl onto floured counter or kneading board. Pat down to pop bubbles. Sprinkle salt onto dough.
    • Knead dough until strong but flexible(Windowpane test is a good indicator. See baking tips for this month). This will take 12–15 minutes by hand.
    • Oil your cleaned bowl and place dough (turn to coat both sides) into it. Cover with plastic wrap and let rise until poofy (about 1 hour for 75 degree dough).
    • (Optional step) Place dough on kneading board and punch down . Fold 4 times (don’t knead) and place back in bowl for 2nd rise (about 1–1 ½ hours).
    • Preheat oven to 500 degrees. For best baking results let oven preheat for 1 hour, especially if you’ve placed a baking stone (pizza stone) in oven.
    • (Optional step) Divide dough in half and pre-shape into baguettes. Cover and let them rest until relaxed (about 15–20 minutes).
    • Shape dough (final tightening of dough into baguette shape).
    • Place baguettes onto parchment lined baking sheet. Cover and rise somewhere warm until full of gas (about 45 mintues).
    • Score (cut) the dough and steam it by wetting the surface (I use a spray bottle of water).
    • Quickly put dough into oven and turn temperature to 460 degrees.
    • Bake 20-25 minutes. DO NOT open oven door for first 15 minutes.
    • At 20 minutes test for doneness by inserting a thermometer into center of bread. Should read 190 – 206 degrees.
    • Remove bread from oven. Immediately transfer to a cooling rack and let cool before slicing.


    8. Sprouted Flour Biscuits


    3 ½ cups organic sprouted flour
    2 cups whole organic buttermilk (maybe a little less)
    4 T. organic butter or lard, melted
    1 ½ tsps. sea salt
    2 tsps. aluminum-free baking soda

    • Mix sprouted flour with buttermilk by hand, in electric stand mixer
      or food processor.
    • Add remaining ingredients and blend until smooth dough forms. Do not
      overwork the dough.
    • Remove dough to a well-floured pastry cloth or table sprinkled with
      additional sprouted flour to prevent sticking.
    • Flour rolling pin. Roll dough to about 3/4-1 inch thickness.
    • Cut biscuits with a biscuit cutter or glass and place on a buttered
      baking sheet.
    • Bake at 350 degrees for about 40 minutes or at 300 degrees for about
      20 minutes if using a convection oven.


    9. Sprouted Flour Brownies


    3 cups organic sprouted flour
    2 cups organic buttermilk
    12 tablespoons organic butter, softened
    1 ½ cups organic sucanat (can substitute rapadura or organic sugar)
    4 eggs, lightly beaten
    1 tablespoon vanilla
    1 tablespoon chocolate extract (optional)
    1 tablespoon aluminum-free baking powder
    1 teaspoon sea salt
    ¾ cup organic cocoa powder (can substitute carob powder) Crispy pecans or walnuts, chopped

    • Mix sprouted flour and buttermilk into a dough by hand, in electric
      stand mixer or in food processor. Set dough aside.
    • Place softened butter and sucanat in large bowl or bowl of electric
      stand mixer and cream. Add eggs, vanilla and chocolate extract.
    • Blend well.
    • Add baking powder, salt and cocoa powder and mix well.
    • Pull dough into small pieces and add to bowl. Blend all well.
    • Spoon batter into a 9×13 Pyrex dish that has been buttered and floured.
    • Sprinkle top generously with chopped nuts.
    • Bake in a 350 degree oven for about an hour or until a toothpick comes
      out clean.

    NOTE: You may need to experiment with oven temperatures and time. We use a convection oven at 300 degrees for 50-55 minutes.


    10. Sprouted Flour Muffins


    (Makes 2-2 1/2 dozen muffins)

    4 organic or free-range eggs, lightly beaten
    2 cups organic sucanat (can use rapadura, organic sugar, or maple sugar)
    2 teaspoon aluminum-free baking soda
    1 cup cold-pressed extra virgin olive oil
    2 cups organic whole buttermilk

    Preferred variation ingredients (see below)

    2 cups organic sprouted flour
    3 cups organic oat bran
    2 cups organic wheat bran
    1 cup organic flax meal
    2 tablespoon aluminum-free baking powder
    1 teaspoon sea salt

    • Place eggs in large bowl and lightly beat.
    • Add sucanat and baking soda and mix well.
    • Add olive oil and mix well.
    • Add buttermilk and variation ingredients. Mix well.
    • Add remaining ingredients and blend well.
    • Line muffin pans with parchment liners and scoop batter evenly into
      liners (a large ice cream scoop works great).
    • Bake at 350 approximately 40 minutes or until toothpick comes out

    NOTE: In a convection oven, bake at 300 degrees
    for about 27-30 minutes.

    Our favorite variations:

    Orange Cranberry – 4 organic oranges
    (not navel) pureed in food processor, peel and all; 2 cups organic sweetened

    Marathon – 4 large or 5 small bananas
    mashed with 1 cup pureed dried plums, and 1 cup chopped walnuts.

    Sunshine – 1 15 oz. can organic crushed
    pineapple, 2 cups grated organic carrots, 2 tablespoon ground organic


    11. Sprouted Flour Pie Crust


    (Makes dough enough for 1 8-inch fluted pie)

    1 cup organic sprouted flour (Sifted sprouted flour makes a flakier crust)
    1/4 teaspoon sea salt
    1/3 cup cold organic butter
    1 tablespoon whole organic or raw milk
    2 tablespoons filtered water

    • In a bowl, stir together sprouted flour and salt.
    • Using a pastry cutter or fork, cut butter into flour and blend until
      mixture resemblescoarse crumbs.
    • Add liquid to crumb mixture. Dough will still be crumbly.
    • On a lightly floured surface, knead until dough is smooth, adding
      a little flour as needed to prevent sticking.


    12. Sprouted Flour Pizza Crust


    1 1/8 cups water
    3 tablespoons olive oil
    3 cups sprouted flour
    2 tablespoon vital gluten (optional)
    1 1/2 teaspoons sea salt
    1 1/2 teaspoons honey
    1 packet dry active yeast
    2 tablespoon dried herbs of choice (optional)

    • Place all ingredients in a large bowl or food processor and mix
    • Remove the dough from the bowl and knead it into a ball on a lightly
      floured surface.
    • Coat the bowl with olive oil; place the dough back in the bowl and
      turn it once to coat with oil.
    • Cover the bowl with a dish towel and let it stand for 30 minutes or
      until the dough doubles in size.
    • Place it on a greased baking pan and add your toppings.
    • Bake 8-12 minutes at 500 degrees.


    13. The Kendrick Family Einkorn Biscuit Recipe


    • 3 cups sprouted einkorn flour
    • 3 teaspoons baking powder
    • 2 teaspoons salt
    • 4 Tablespoons butter or lard
    • 1/8 teaspoon baking soda
    • 1 cup thin villi culture yogurt (can substitute buttermilk, cultured milk, or kefir)

    Preheat oven to 375 degrees.

    Step 1.  Mix together flour, salt and baking powder.  You can sift it into a bowl, or you can just put in the bowl and whisk together well. (If you prefer to use a food processor, you first put in dry ingredients and pulse a couple of times for 5 seconds each time.)
    Step 2.  Cut or rub in 4 Tablespoons butter or lard until it’s a small seed like consistency. (You can also cut this in with a Food Processor as well.)
    Step 3.  Put 1/8 teaspoon baking soda in the bottom of a glass measuring cup.  Add the 1 cup of thin yogurt, buttermilk or cultured milk and stir well – until you can see the bubbles on the top, which means that the soda and the liquid have begun to act with each other.
    Step 4.  Mix the liquid into the dry ingredients stirring to mix well, but not over stirring. (If you use the Food Processor, do not over mix).
    Step 5.  Turn the dough out on floured parchment paper.  Roll out lightly and cut with a biscuit cutter.  (Yes, you can use a glass or a mason jar — only it presses the dough down so your biscuits may not rise as high.  Also remember to flour your cutter before each cut.)
    Step 6:  Bake in a 375 degree oven for about 15 to 20 minutes.  They will brown lightly on top.
    Step 7:  Enjoy with butter, honey, jam, or with eggs, sausage and sausage gravy.
    This recipe for sprouted einkorn flour was submitted by Suzanne of www.realfoodlifestyle.com . Suzanne is a fan of To Your Health Sprouted Flour Co. and has designed several great recipes using our sprouted flours, including some that are GAPS friendly. Here’s Suzanne’s history behind her biscuit recipe:

    Country Biscuits — a 200+ Year Old Tradition Revived w/ Einkorn

    In the 1780′s, the Revolutionary War having been won, Patrick Kendrick Sr., his wife and family and members of the Horton family moved 400 miles from Stafford, VA. to the Southwestern part of the Appalachian mountains in the Clinch Valley. The log cabin they built was a part of the home I grew up in during the 1950′s and 60′s.  It’s where I developed my love of real food, gardening, raw milk, homemade butter, buttermilk and biscuits – Most of all biscuits. On Sundays, my grandmother, Corrie, would make biscuits and I stood right there watching her every  move.  Sometimes she would let me sift the flour and dry ingredients, sometimes I got to stir the dough.  Always, I got to taste it. I love raw dough, and can tell from one taste whether the end product will turn out. It all started there with little bits of dough from the blue and white enameled metal bowl that was our “biscuit bowl”.

    Corrie learned to make biscuits from her mother, and the tradition has been carried forward from mother to daughter or granddaughter.  As far as I know, the roots of this recipe probably go back before the 1800′s.


    14. TYH’s Bread Recipe


    (Makes 1 large, or 2 small loaves)

    This is a great batter bread that will result in a wonderful bread for slicing and toasting. Not suitable for sandwiches. If your dough runs on the dry side, increase your liquid 2 tablespoons at a time until you get the consistency you want.

    • 3 cups organic sprouted flour ( you can use gluten containing or gluten-free flour)
    • 2 cups organic whole buttermilk (can substitute water or non-dairy liquid of choice)
    • 3 eggs, lightly beaten
    • 1 teaspoon sea salt
    • 1/3 cup raw honey
    • 2 teaspoons aluminum-free baking soda
    • ¼ cup organic butter, melted

    Mix flour and buttermilk into a batter  by hand, in electric stand mixer or in food processor. Thoroughly blend in remaining ingredients. Pour into a well-buttered and floured loaf pan. Bake at 350 degrees for 1-1 ½ hours, or until a toothpick comes out clean. NOTE: You may need to experiment with oven temps and time. You can tent the loaf tops with foil and lower temp to 325 degrees for a longer baking time if center is doughy and tops brown before center is done.

    Our favorite flavors:

    Apricot Almond – add 1 Tbsp. almond extract, 1 tsp. vanilla extract, ½ tsp. apricot oil (optional), ½ cup chopped organic, unsulfured apricots, and sprinkle top of loaf with sliced, organic crispy almonds before baking.

    Cinnamon Raisin – add 2 heaping Tbsp. organic ground cinnamon, 1 Tbsp. vanilla, 1 tsp. Cinnamon oil (optional), and 1 cup organic raisins

    Lemon Poppy Seed – add 1 ½ Tbsp. lemon flavoring, 1 tsp. vanilla, 1 Tbsp. powdered organic lemon peel, 1 tsp. lemon oil (optional), 1 Tbsp. organic poppy seeds

    Rosemary Walnut – add 1 ½ tsp. ground organic rosemary, 1 ½ tsp. whole organic rosemary, and ½ tsp. ground organic sage. Sprinkle top of loaf with chopped, organic crispy walnuts before baking.

    Herb Loaf – add 1 ½ tsp. organic dill, 1 tsp. organic tarragon, ½ tsp. each organic oregano, basil, and thyme.


    15. TYH’s Sprouted Crackers


    5 cups organic sprouted flour
    2 1/4 cups organic whole buttermilk or yogurt
    1/2 cup organic unsalted butter, melted
    1 tablespoon aluminum-free baking powder
    2 teaspoon sea salt

    • Place flour and buttermilk in stand mixer and blend until slightly stiff dough forms. Add melted butter, baking powder, salt, and flavoring (see below). Blend well.
    • Taking a fourth of the dough at a time, roll out to about 1/8 inch thickness on a floured surface.
    • Using a knife or pizza wheel, cut crackers into squares.
    • Place close together on a lightly buttered baking sheet and place in oven on lowest possible temperature
      (around 150-200 degrees).
    • Leave in until completely dried (several hours). Will be crispy and yummy.
    • For older ovens, if your lowest temp is 200 degrees, prop door open very slightly (less than 1 inch)
      and dry at least over night.
    • Food dehydrators work great, too, as well as a wonderful sunny day as long as you cover your crackers to
      keep bugs and dust away.


    Rosemary/Walnut – to basic recipe add 2 rounded tablespoons of ground rosemary,
    1 tbsp. dried rosemary leaves, and 1/4 tsp. of walnut oil.

    Sesame/Poppy Seed – add 2 Tbsp. each of Sesame and Poppy Seeds.

    Cinnamon – add 4 Tbsp. ground cinnamon, 1/2 tsp. cinnamon oil, and 3/4 cup sucanat or rapadura.

    Cracked Pepper – add 2 Tbsp. of cracked black, green, or pink peppercorns.

    Herbed – add 1 1/2 Tbsp. dried dill, 1 tsp. each basil, thyme, oregano, and tarragon.


    16. Wild Sourdough Bread


    Starter – 2 cups of sprouted rye flour mixed with 2 cups of filtered water. You want to use non–chlorinated, non–florinated water (reverse osmosis), but not dead water (distilled). Mix well in a large bowl (needs to hold at least 1 gallon ), cover with a thin tea towel or cheesecloth and place on your back porch, balcony or some other safe place outdoors. Leave for 24 hours. Bring your starter in, pour it into a clean bowl (same size) and add 1 cup of sprouted rye flour and 1 cup of filtered water. Cover and outdoors it goes again. Repeat the transferring to a clean bowl and feeding process for at least 5 days, but up to 7 days (I fed my first starter for 7 days, my subsequent starter for 5 days). Your starter will begin to bubble between days 2–3 and take on a pleasing wine aroma by day 5–6.

    You can also make your starter with sprouted wheat or spelt flour. I discovered that my wheat starter was not quite as active as my rye starter and I haven’t tried spelt yet.

    Bread – A recipe is a guideline at best for me so I haven’t really measured how much flour I’ve used in a recipe yet. I promise to get better at this because I know many of you like to be precise.

    Remove a pint of your starter (You can start the feeding process over at this point by adding 1 cup each of flour and filtered water to the pint of starter, or you can put the pint of starter in the refrigerator until you get ready to feed it again for further bread making). Place the remainder of starter in a clean bowl. Add 1 cup of filtered water to it, 5–7 cups of sprouted flour (I use sprouted wheat flour ) and 2 tablespoons of salt. Mix until your dough is thick enough to get your hands in it and knead for 7–10 minutes. Your dough should not be too thick so after adding 4 cups of flour, add your remaining flour a ¼ cup at a time. Once your dough has been kneaded enough it will take on an elasticity. It will not be as glossy as a regular flour bread dough, but the elasticity will be evident.

    Let your dough rest for about 5–10 minutes. Cut it into 2 pieces and shape it to fit 2 buttered bread pans (I use ceramic breads pans by Emile Henry). Brush tops with olive oil, cover pans loosely with plastic wrap and allow to rise (I usually leave overnight for convenience, but the rising process may take only 
    4-6 hours depending on the temperature in your home

    Preheat your oven to 350 degrees for at least 30 minutes before baking. Place your pans on a granite or pizza stone in the bottom of your oven, or place on a rack in the lowest position of your oven, and bake for about 1 hour. Remove bread from pans immediately after taking them from your oven. Let loaves cool on cooling rack before slicing.


    17. Yeasted Buttermilk Bread


    (From “Nourishing Traditions”, by Sally Fallon Morell)

    4 cups speltkamut® or hard winter wheat flour
    1-1 1/2 cups buttermilk, warm
    1/2 cup butter, melted
    1/4 cup warm water
    1 package dry yeast
    2 tablespoons honey
    1 teaspoon salt
    1/2 teaspoon baking soda
    1 cup unbleached white flour

    This is a good compromise bread that can be sliced and used for sandwiches.
    Yeast is used, but the flour is soaked in buttermilk first.

    • Combine flour, 1 cup buttermilk and butter in a food processor until
      a ball forms. If dough is too thick, add more buttermilk, but it should
      be thick enough to form a ball. Place in a bowl, cover with a towel
      and leave in a warm place for 12-24 hours.
    • Combine water, yeast and honey in a small bowl and leave for 5 minutes
      or until it bubbles. Add salt and baking soda and mix well. Place half
      the flour mixture, half the yeast mixture and ½ cup unbleached white
      flour in a food processor. Process until a smooth ball forms. Repeat
      with the other half of dough, yeast mixture and white flour.
    • Knead the two balls together briefly and place in a buttered bowl.
      Cover with a towel and let rise 2 hours, until doubled in bulk.
    • Punch down, cut the dough in half and process each half in a food
      processor for30 seconds each.
    • Form into loaves and place in buttered loaf pans (preferably stoneware).
      Cover with a towel and let rise 1-2 hours, until doubled.
    • Bake for 30 minutes at 350 degrees.
    • Cool on racks.


    18. Yummy Chocolate Chip Cookies


    • 2 ¼ cups sprouted wheat or spelt flour
    • 1 teaspoon aluminum-free baking soda
    • 1 teaspoon sea salt
    • 1 cup raw or organic butter, softened
    • ¾ cup date or maple sugar
    • ¾ cup rapadura or coconut sap sugar
    • 1 teaspoon vanilla extract
    • 2 large pastured eggs
    • 2 cups organic chocolate chips, chopped dark chocolate, or carob chips
    • 1 cup crispy walnuts, chopped

    Preheat oven to 375 degrees. Combine flour, baking soda and salt in a small bowl. Beat butter, sugars and vanilla in a large bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in chocolate or carob and nuts. Drop by rounded tablespoon onto ungreased baking sheets.

    Bake 9-11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks. Yummy!


  • 25Oct

    Crackers –

    2 cups sprouted quinoa (Soak seeds one hour, sprout 1 -1.5 days

    1 apple

    1 cup sprouted sunflower seeds (Soak one day, sprout one day)
    2/3 cup unhulled sesame seeds, soaked 40 minutes in water
    ½ cup chia seeds
    2 Tbsp. coconut aminos
    1 tsp. sea salt
    3 Tbsp. coconut oil

    1. Soak sesame seeds 40 minutes.
    2. Place chia seeds in a bowl and cover with ½ cup water. Let soak for at least 20 minutes. At this time you can prepare everything else.
    3. Blend all ingredients in a food processor until a dough is created – it should form a ball in the food processor (add water if too dry, one tablespoon at a time).
    Spread on parchment paper on dehydrator sheets very thin, with holes in the batter, and score with a knife into crackers shapes: triangles, squares or circles! Flip the sheets at 12 hours.Dehydrate at 105 degrees for 24 hours or until crispy.

  • 03Apr

    Stuffed Avocados with Sprouted Quinoa, Tomatoes and Parmezano -

    so full of protein, fat, sprouts and fruit, it’ll last you all day!

    Serves 2-4
    Prep time: 15 minutes
    2 ripe avocados  – cut in half, fill with quinoa and tomato. sprinkle with Parmezano
    2 cups sprouted  quinoa (soak 2-4 hours, drain, sprout  12 hours – 1.5 days, washing  often)
    1 medium-sized tomato, diced
    1/4 cup Parmezano – walnuts, nutritional yeast and garlic/lemon (see this blog)
    Salt and pepper, to taste

    Avocado Selection Tip: Place the avocado in the palm of your hand and squeeze gently. If it gives a little to your touch, it’s ripe and should be used right away. If it feels hard, it’s not ripe, so place in a brown bag and store in a dark place for two days. Don’t refrigerate.

  • 20Sep

    on youtube – http://youtu.be/VtPBIJBNOiU

    Hummus is traditionally made with garbanzo beans, but any creamy legume will do. Try this  lentil version anywhere you’d use traditional hummus. Use red lentils, if you wish. They make a beautiful hummus! Lentils can be found in the bulk section of many grocery stores or at Middle Eastern markets. The hummus can be refrigerated in an airtight container for up to 1 week.

    • 2 cups water
    • 1  1/2 cup dried red lentils
    • 2 medium garlic cloves, finely chopped
    • 3 tablespoons tahini, cashew or almond butter
    • 5 tablespoons olive oil
    • 1/4 cup freshly squeezed lemon juice
    • 2 teaspoons himalayan crystal, or other salt
    • 1/4 teaspoon freshly ground black pepper or 21 Seasonings Salute
    1. Take 1 1/2 c. lentils and put them in a jar. Cover with water and let sit for 1 day. Drain the water and let them sit for one day, until little sprouts appear.
    2. Place lentils, garlic, and tahini in the bowl of a food processor fitted with a blade attachment, a coffee grinder or personal food processor and pulse until lentils are broken up, about 10 pulses.
    3. With the motor running, add oil, lemon juice, salt, and pepper and blend until evenly incorporated, about 30 seconds. Scrape down the sides of the bowl and blend for 40 seconds more or until smooth.
  • 05Aug

    This is an easy, flavorful bread than can be used to make sandwiches, to dip or to eat alone. This is an easy recipe for variations! Eat with everything:with hummus, tomatoes, avocado or a salad!

    Sprout 2 c. spelt by soaking seeds overnight in water, then pouring off and letting sit on the counter. Rinse and drain again that evening, then the morning and evening of the next day, until you see little sprous.

    2 c. spelt sprouts

    1/3 yellow onion
    1/3 cup flax seeds (golden, brown or a combo), ground
    1 cup raw sunflower seeds, sprouted and ground in a food processor
    1/4 cup coconut aminos
    1/3 cup cold pressed olive oil

    1. Put everything in the food processor and process until creamy with a few little chunks inside. (if you like it that way.)
    2. Spread mix over a Teflex sheet and repeat until all of mixture is used (I usually end up using 2 sheets). Score into 9 equal pieces (2 cuts horizontally, 2 vertically, to make 18 pieces.)
    3. Dehydrate at 100°F for 24 hours. Flip and return to dehydrator for 12 hours. (Double the time for crackers, or more, until crispy.)
  • 14Feb

    Here’s the one I used for the rolled oats last week:

    1/3 of a ½ gallon Mason jar full of raw rolled oats, soaked, drained and sprouted if possible
    ¾-1 cup of raw sesame seeds, soaked for an hour at least, drained and ground with a cup or so of water to make tahini
    2 cloves garlic
    1+ lemon (all the juice and a little of the rind)
    2 soaked Mejool dates
    1 stalk celery

    · Fill the rest of your Blend Tec or Vitamix with shredded carrots and zucchini.
    Water – enough to keep the blender from overheating but not enough to make it watery – about 1 to 1 ¼ cups I think.

    think that’s it. Spread out on 3 dehyrdrator sheets and cook on 104 degrees until thoroughly dry. Flip them over halfway through the time period if you are around; no big deal.


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