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Healthy Habits; Sprouted Bread

If you read my column a couple of weeks ago (11-16-2023 Clarion edition) about sourdough bread with tips on how to do your own sourdough starter, then you might be interested in hearing a little about sprouted bread as well.

This is something you can also do at home when baking your own bread and, in my opinion, is much less time-consuming, less wasteful, and more reliable than sourdough starter.

Here are some of the many health perks of eating sprouted bread:

  • breaks down gluten for easier digestion
  • helps reduce allergens present in grain
  • increases nutrient absorption
  • high in fiber
  • reduces inflammation
  • increases enzyme
  • antioxidant
  • vitamin protein
  • mineral content of the bread

Sprouting is a relatively simple process. You can sprout just about anything – seeds, nuts, legumes, grains, etc. Don’t sprout seeds from seed packets. Use only raw, organic, unsalted seeds intended for eating and sprouting, such as Anthony’s Brand hulled, organic, raw, unsalted sunflower seeds.

If you’ve ever done sprouting at home, such as alfalfa sprouts for some homegrown “microgreens” to throw into salads and onto sandwiches, then you’re familiar with the process. (See my column titled: Broccoli Sprouts in the 2-10-2022 Clarion edition.)


Place 1-2 tablespoons of your chosen grains, legumes, seeds, etc., into a wide-mouth, sterilized glass jar and soak in lukewarm, filtered water – just covering them. Soak for 6-12 hours, and keep the jar covered with cheesecloth and a rubber band to secure it. Just sit the jar on the kitchen counter and allow them to soak overnight.

Next, drain the soak water and rinse well using a fine mesh strainer or cheesecloth. Rinse with fresh water and drain again. Place cheesecloth over the lid and secure with a rubber band. Leave them to sit in a dark area at room temperature and tilted for drainage.

No more soaking is necessary after the first soak. Just keep rinsing and draining every 8-12 hours until you see little sprouts emerging. It should only take about 2 days. You can store them in the fridge for up to 5 days until you’re ready to use them for baking into bread or other recipes, such as English muffins, burger buns, crackers, etc.

If you have been successful with sourdough starter, then you can also combine your starter with your sprouts for many recipes! If you won’t be baking your own, I recommend these 2 brands of sprouted breads: Ezekiel and Manna Organics. They can be found in the frozen section of many grocery stores. If your favorite, local store doesn’t carry these brands of sprouted breads, ask them to order and stock it in the freezer section.

Be Well and God Bless You.

Jennifer Wimmer

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