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
Essene bread is made with sprouted wheat berries. This is a very old recipe — said to have been created in biblical days. It takes days to make, but your efforts and time will be rewarded with a couple of protein-rich, sweet, and moist loaves of bread.
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.
What are the ingredients in sprouted whole grain bread? ›
Organic whole wheat (organic sprouted whole wheat flour, organic cracked whole wheat), water, organic cane sugar, organic sprouted grain mix (organic sprouted wheat, organic sprouted rye), organic rolled oats, organic expeller pressed canola oil, contains 2% or less of each of the following: organic wheat gluten, ...
What is the difference between Ezekiel bread and sprouted bread? ›
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 does the Bible say about Ezekiel bread? ›
Ezekiel bread is a flourless bread made from sprouted grains. It's named after the Old Testament verse Ezekiel 4:9, which reads: “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself…” It has a rich flavor and dense texture.
Is Essene bread good for you? ›
Nutritional profile of Essene bread
So why is it so good for you? It is a nutrient dense enzyme rich raw food. Phytic Acid is a substance that blocks your ability to absorb nutrients from your food. The process of sprouting or germinating the grain removes the Phytic Acid.
What makes sprouted bread better? ›
May be easier to digest due to higher enzyme and lower lectin levels. Studies have shown that sprouting whole grains is linked to better digestibility ( 5 ). The sprouting process breaks down starch in the grains, making them easier to digest. This is because when broken down, they are already partially pre-digested.
What is the healthiest bread to eat? ›
Here are our top 7 choices for wholesome, nutrient-dense breads.
- Sprouted whole grain. Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. ...
- Sourdough. ...
- 100% whole wheat. ...
- Oat bread. ...
- Flax bread. ...
- 100% sprouted rye bread. ...
- Healthy gluten-free 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!
Does Ezekiel bread spike blood sugar? ›
Ezekiel bread has more protein, more fiber, and lower glycemic index for those who want to maintain blood sugar levels throughout the day.
Looking for a healthy bread choice, Ezekiel 4:9 bread is at the top of the list. There are many reasons for this: sprouted grain process, digestion, nutrition absorption, vitamins and minerals, and the organic makeup.
Is Dave's Killer bread made from sprouted grains? ›
Our sprouted whole grains bread includes organic oats, organic wheat and organic rye. Soft and slightly sweet, we think it's the best tasting sprouted bread around! Dave's Killer Bread Sprouted Whole Grains Thin-Sliced 3.8 out of 5 stars. Read reviews for average rating value is 3.8 of 5.
Why I don't eat Ezekiel bread? ›
People with diabetes and those trying to lose weight should only eat it in small amounts. Ezekiel bread is not consistent with a keto diet. Although Ezekiel bread is technically flourless, it is not a gluten-free product. Those with celiac disease or gluten intolerance shouldn't eat it.
Why does Ezekiel bread last so long? ›
Because it contains no preservatives, storing this bread in the freezer can extend its shelf-life by up to a year. Made with a blend of organic whole sprouted grains and legumes, traditional Ezekiel bread is not gluten-free.
What does Ezekiel bread do to your body? ›
Is Ezekiel bread healthy? 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.
Where did Essene bread come from? ›
The Essenes, an ascetic Jewish sect that flourished from the second century BCE through the first century CE, are credited with the technique and basic recipe for Essene bread despite a dearth of scholarly evidence for the claim.
Is Ezekiel bread really better for you? ›
Sprouted grains give Ezekiel bread far more nutritional value than whole wheat bread. Ezekiel bread has more protein, more fiber, and lower glycemic index for those who want to maintain blood sugar levels throughout the day.
Does Essene bread contain yeast? ›
Essene bread predates the invention of the flour mill: instead of flour it is made with sprouted whole grains. Nothing is added except water. This bread has no yeast, salt, sugar, or oil making it ideal for those with allergies or special dietary requirement.
