09/16/2026
The following post was originally posted by Steve PaulMusic in Fresh Milled Sourdough Geeks FB Page:
In my first, introductory post, I mentioned using fresh milled sprouted flour. Within the few minutes after that post there are already questions asking about sprouted flour.
The How and Why of Sprouting.
What is Sprouting?
“Sprouting, or germination, refers to the process by which grain kernels are exposed to water and the germ is allowed to form a short sprout. According to the USDA, if the sprout does not exceed the length of the kernel and the grain contains all of the original bran, germ, and endosperm, then it can be considered a sprouted whole grain.”
Why incorporate sprouted grains in baking?
It is generally accepted that sprouted grains increase vitamins and minerals, improve bioavailability, blocks anti-nutrients, results in a lower glycemic index, produce resistant carbohydrates, are a richer source of fiber, and are easier to digest. Finally, the wonderful flavor enhancements.
The scientific research backs this up but there are caveats. Across multiple varieties of wheat, studies consistently show sprouting increases total phenolics and antioxidant capacity of wheat including antioxidant vitamins A, C, and E. Which vitamins and antioxidants increase, and by how much, is highly dependent on the type of grain and how long it is sprouted. Some nutrients increase more the longer a grain is sprouted, while others increase with shorter sprout times, then decrease significantly beyond a certain point.
Why does all of this happen?
Sprouting makes the seed grain become ‘alive’. There is an explosion of enzymatic activity which dramatically alters the grain. Without getting too deep into the weeds, I’ll just give you one simple statement which illustrates the magnitude of this change.
Sprouting transforms a seed from a grain to a vegetable.
How to sprout wheat / corn / rice and other seeds for baking?
This is the method I use. It works for me. You may find other methods that work better for you. Regardless of method, the goal is to only allow the berries to germinate but not fully sprout.
The first step is to rinse the berries in a colander. Set the colander in a deep bowl and cover with cold water. Be sure to fully cover the berries with water. This removes dirt plus allows debris, and if present, bugs to float to the surface. Discard any foreign material.
The next step is the soak. Cover the berries with warm water. Let them rest covered for 12 – 24 hours. Use a bowl at least ¼ larger than the volume of berries you are sprouting. They do expand some so you want extra headroom.
After the initial soak, look very closely for a tiny white root ‘sprout’ coming out of the pointed tip of the grains. You should see a few berries have started to sprout. If you don’t see these then add more warm water and allow them to soak a few more hours. As soon as you see the tiny white tips poking out it is time to dry.
I use a dehydrator set at 120 F / 49 C to dry the berries. If you don't have a dehydrator you can dry the berries in an oven on the lowest temperature. The initial goal is to halt the germination process which requires low heat. The second goal is to completely dry the berries so they are suitable for milling (12 – 14% EMC - Equilibrium Moisture Content).
I dry for 24 hours in the dehydrator. I use a grain moisture meter and once the moisture is down around 12% I pull the berries out of the dehydrator. If you don't have a moisture meter you can swag the moisture level by biting one of the berries. If it's hard all the way through with no soft spots you should be in the right range.
Once dried put the berries in a sealed container for a few hours. This allows them to cool and the moisture to normalize. They are now ready to mill using your preferred method.
Using Sprouted Flour.
The science behind incorporating sprouted flour in cooking suggests that as little as 10% is enough to gain the health benefits mentioned above. Scientific research also explains other important baking considerations. The greater free amino acid content in sprouted flour allows for a darker crust through the Malliard reaction. Gluten formation is also impaired, as these proteins have been partially broken during the germination process, so enzymatic activity can result in a wet, sticky crumb. My experimentation shows more than 30% sprouted flour will begin to change both rise and bake. Do your own experiments but start with low percentages of sprouted to non-sprouted flour.
Want to know more? Here is a good place to start the deep dive down the rabbit hole of sprouting. https://pmc.ncbi.nlm.nih.gov/articles/PMC8358358/
