Sprouting Grain

Our farming ancestors consumed grains in either a fermented, soaked or in sourdough form or a semi-germinated form. Grains were kept in sheaves and stacks in the fields before being brought into storage. The fast modern farming techniques prevent grains from partially germinating before being ground up and denatured.

Sprouting grain seed produces more Vit. C, increases the Vit. B content, and Carotene. Most importantly, it neutralizes phytic acid, which interferes with the absorption of iodine and other minerals as well. Sprouting also breaks down complex sugars that are difficult to digest (like pre-digesting) and enzyme inhibitors.

What I like is that when I sprout my grain, I can make items which are not as tasty or successful after soaking, like pastries and muffins. I add it to my soaked granola and yeast bread during kneading and I don't have to think ahead the night before to soak it. I can make it in bulk with little active participation on my part.  Even though cooking with it reduces it's vitamin profile and it lacks the enzymes as is usual in baking, it is still more nutritious and more digestible than a non-prepared whole grain.


So far, I sprout only the high-phytate and high gluten grains like the red and white hard wheat and soft white wheat for bulgur. You can sprout most grains, legumes and seeds; though I've only just soaked and dehydrated seeds for the same reasons and have no urge to sprout them. The Nourishing Gourmet has a great article on soaking seeds and nuts.


Difficult seeds to sprout are flax and oat seeds. You shouldn't sprout alfalfa, as tests have shown that they inhibit the immune system and can contribute to inflammatory conditions.

I let my grain soak in water over night in a half-gallon ball jar with plastic sprouting lids. I drain the next morning, rinse and prop-up to drain into a bowl until the sprouts (they're tendril like) that are coming from the end of the seed are about 1/8 to 1/4 inch long after about 2 days (I've  not gone longer than that). Then I dry them for a couple of hours in the dehydrator between 95 and 105 degrees. It's recommended to store in the fridge, but I usually use it very quickly, so it goes into a tight-fitting jar on the counter.

More detailed information can be found in Nourishing Traditions, and recipes using sprouted ingredients at various Nourishing/Nourished Blogs (including GNOWFGLINS) promoting traditional foods and traditional preparation, given to us by God's Design.

Sprouted grain is higher in vitamins and more easily digested than its unsprouted counterpart. Sprouting neutralizes grain’s naturally present antinutrients which bind up minerals, preventing their full absorption.   The grain does not need to undergo further soaking or souring and is therefore suitable for quick breads, cookies and cakes in a way that sourdoughs and soaked flours are not.

If you don't have sprouting lids for your Mason jars, here's an easy way to sprout your grains:

1. Start with clean grain, I used organic hard white wheat; take care in sorting through it to make sure all pebbles and grains with poor appearance are adequately removed.
2. Rinse grains thoroughly.
3. Add grain to a ceramic or stainless steel crock, pouring filtered water over the grain until the grain is completely submersed under several inches of water.
4. Soak the grains overnight in warm water.
5. In the morning, pour the grains into a fine mesh sieve and rinse them well. Cover with cloth.
6. Throughout the day, rinse the grains multiple times (I repeated 3x)  taking care to stir them so all grains are rinsed evenly.
7. Continue rinsing the grains for two to three days until the grains have sprouted to your liking.
8. Rinse the grains one last time, drain them and dehydrate them to grind into flour.

This is not a labor intensive process; just requires thinking ahead. Only a few minutes of your time is required a day.

Written and submitted by Rachel