Adherents of a healthy diet paid attention to sprouted rye in the mid-twentieth century. At first, it was used only by vegetarians and naturopaths, who noticed that sprouted rye grains were sweeter and more nutritious than wheat grains. Clinical studies conducted in 2000-2006 confirmed that in terms of protein content, antioxidants and B vitamins, no European cereal can compete with sprouted rye. By eating just 50 g of this “super food” a day, you can protect yourself from seasonal colds, improve stomach functions and even lose weight. Sprouted rye does not claim to be a miraculous panacea. It should be considered a natural dietary supplement with healing and rejuvenating effects.
Composition of sprouted seeds
The germination process of cereals is associated with an increase in volume nutrients 10-15 times. Sprouted rye grain consists of 13% proteins, 69% carbohydrates, and 2% fats. The gluten level, on the contrary, decreases sharply.
| Substance |
Quantity in mg/100 g of product |
Importance for the body |
| Potassium |
425 |
supplies oxygen to the brain, removes waste from the kidneys, maintains vascular elasticity |
| Calcium |
58 |
strengthens the skeleton and teeth, normalizes heart rate |
| Phosphorus |
292 |
forms dental and bone tissue, participates in the production of proteins and carbohydrates, provides muscles with energy |
| Magnesium |
120 |
regulates blood pressure and blood glucose levels, improves the functioning of the respiratory system |
| Manganese |
2,7 |
supports immunity, stimulates digestion, promotes the formation of new cells |
| Iron |
4,2 |
accelerates oxygen exchange in tissues, improves brain function, nervous system, thyroid gland |
| Zinc |
2,5 |
produces proteins, improves immunity |
| B vitamins (B1, B2, B3, B5, B6) |
0,45 - 1,5 |
convert carbohydrates into glucose, promote healthy heart, muscles, and nervous system |
| Folic acid |
0,04 |
synthesizes DNA, responsible for cell division and hematopoiesis |
| Vitamin C |
14,7 |
fights infections, renews blood, ensures proper functioning of the endocrine glands |
| Vitamin E |
10 |
supports reproductive function, blood and skin quality |
Since heat treatment destroys most of the beneficial substances, it is recommended to consume sprouted rye fresh - from 50 to 100 g per day. This amount contains from 92.8 to 185.63 Kcal.
Beneficial properties of sprouts and their use for health
The developing sprout actively consumes and converts the starch contained in the grain. This biochemical reaction leads to an increase in the proportion of protein and a decrease in the glycemic index. Thanks to this, sprouted rye helps reduce blood sugar levels. It provides the body with 25 times more vitamin C and 3.8 times more folic acid than regular rye bread or cereal.
Sprouted grains reduce the production of harmful phytic acid, which makes it difficult to absorb iron and zinc. Regular consumption of sprouts slows down the formation of raffinose, a trisaccharide that produces fermentation and gases in the intestines.
All dry cereals contain enzyme inhibitors. These substances inhibit the process of digestion and absorption of food. There are no inhibitors in sprouted grain, so the nutrients are completely absorbed.
Useful properties Sprouted rye provides 8 important health benefits:
- Strengthening immunity, rapid recovery from illness.
- Prevention of diabetes development.
- Stimulates brain function, increases activity and energy.
- Treatment of colds, diseases of the respiratory system.
- Improving digestion and cleansing the intestines of toxins.
- Prevention of early aging and cancer.
- Strengthening nails, hair, skin.
- Prevention of prostate problems in men.
Sprouted rye for weight loss
Sprouted rye seeds are 1.5 times less caloric than dry grains. Because of this, the product is often used in diets, replacing bread and cereals. The plant fibers contained in sprouts improve digestion. By binding and removing fats and toxins from the body, fiber helps get rid of excess weight.
Nutritionists recommend eating sprouts for breakfast and dinner, adding them to fresh salads, sandwiches and soups. The product accelerates the production of the satiety hormone, which helps reduce the amount of food consumed. By increasing the activity of digestive enzymes, sprouted rye speeds up metabolism, cleanses the blood and helps burn excess fat.
How to germinate at home
In a humid environment, rye seed sprouts very quickly - literally on the second day. However, only grains that have produced sprouts no shorter than 1-2 cm are suitable for food. To obtain them, use the following method:
- Sort through 100 g of rye, removing debris and broken grains.
- Pour into a glass jar and wash several times.
- Soak for 2 hours. Pour in enough water to barely cover the grain. Tie the neck with gauze.
- Drain the water, rinse, shake so that the grains stick to the walls of the jar.
- Turn the jar on its side and place it in an empty bowl.
The rye is left in this position until it sprouts. The seeds should be washed 2-3 times daily to prevent contamination by mold and bacteria.
What is the best way to consume sprouted grains?
Fresh sprouts 5-6 cm long are most convenient for eating. They taste like pulp fresh cucumber, so they are great for salads. Delicious combinations are made with fresh herbs, vegetables, and boiled chicken.
To boost immunity in autumn and early spring, a vitamin drink made from grains with sprouts 2 mm long is recommended. It is prepared like this:
- Grind 2 cups of sprouted seeds in a blender.
- Add 1 cup distilled or mineral water, mix in a blender.
- Pour in enough water to obtain the consistency of thick kefir.
- Beat in a blender for 1 minute.
- Strain through a strainer.
The resulting white mass is poured into bottles and stored in the refrigerator. You need to drink 1-2 glasses of the drink per day. This is an excellent remedy for cleansing the intestines, losing weight, increasing potency in men and libido in women. A mixture of the drink with hot milk in a 1:1 ratio is taken twice a day for bronchitis and tracheitis.
Sprouted rye is a complete basis for dietary baking. Here's how to make flatbreads for weight loss:
- 2.5 cups of sprouted rye with 1-2 mm sprouts are crushed in a blender.
- Dilute with water until the pancake batter becomes thick.
- Add 2 tbsp. tablespoons whole grain rye flour, salt to taste.
- Bake in a dry frying pan with a non-stick coating.
Sprouted rye balm is used as a tonic for heart disease. The cooking method is as follows:
- Grind 0.5 cups of grains with 1 mm sprouts in a meat grinder.
- Pour in 0.5 cups of milk and bring to a boil.
- Add 1 tbsp. a spoonful of honey.
Take 2-3 tbsp daily. spoons at breakfast.
Possible harm and contraindications
Rye sprouts are an extremely healthy product, but they can cause side effects, including:
- Intestinal infections. If seed germination occurs with disturbances sanitary standards, the proliferation of dangerous salmonella bacteria begins.
- Rash, shortness of breath, runny nose, swelling of the larynx. Manifests itself as a consequence of cereals.
- Indigestion. It occurs from exceeding the norm, when more than 200 g of sprouted grains are eaten per day.
How to select and store
To obtain sprouts for nutrition and health, the seeds must be purchased from organic food stores. The products presented there are grown without chemical fertilizers and pesticides. It is suitable for use in salads, preparing raw muesli, porridge, baking, as well as for vegan and raw food cuisine.
If you do not plan to germinate the seeds immediately, they can be packed in a plastic bag and placed on the top shelf of the refrigerator. Health food stores often offer special grain bags. A regular plastic bag with a zipper will also work. At a temperature of + 5ᵒ C, the seed is stored for 5-7 days, then it will begin to germinate.
Grains that have already sprouted should be quickly consumed. You cannot store sprouted rye for future use. As a last resort, it can be put in the refrigerator for 1 day.
I took as a basis stories about making bread on the forum of the Academy of Slavic Heritage. The bread turned out delicious only when I came up with the ideal recipe for myself through trial and error. I have been baking bread myself for a long time, but using yeast. Although this bread does not rise much, as usual good yeast, but the taste is not inferior to store-bought.
So, first you need sourdough. We germinate the wheat grains for 2 days (it all depends on the temperature) until white tails appear (1-2 cm). Grind the grains (I just crush them). Add a handful of flour, sugar and water (all by eye), mix until the consistency of sour cream. We put the future starter in a warm place and wait for it to sour. The starter should rise a little due to fermentation (twice).
Preparing the dough. We stir our starter with a glass of water (more or less is possible, everything is very approximate), 2 cups of white flour, sifted through a sieve (rye starter is recommended for rye bread, otherwise, they say, it will not rise), 1.5 teaspoons of salt, 3 tbsp. .spoons of sugar (sugar can then be replaced with honey if desired). Mix.
Place about a tablespoon or more in a glass bowl, without covering tightly with a lid, put it in a cool place (refrigerator) - this is a starter for next time, which can be maintained constantly and passed on from generation to generation. It will need to be periodically revived with sugar, flour and water if stored for a long time (a week or more). 
Cover our dough with a lid (not tightly), put it in a very warm place to rise - at least 12 hours.
After the dough has risen 2-3 times, add another glass of flour, make the dough thicker (it is simply believed that batter rises easier at first, gain strength). After this, we put it in a warm place to rise again - at least 4 hours. Bake for an hour in the oven. I bake in a mini bread maker in the "Cupcake" mode.
I described sample recipe preparing basic bread. Depending on your mood, you can experiment with the addition of ground and sifted cereals (corn, buckwheat, rice, etc.) and herbs.
I believe that it is impossible to cook the same recipe from the same recipe. After all, it is impossible to take into account all factors - the quality of water, flour, coating of the material in contact with the dough, etc. So don’t be discouraged if you don’t get what you planned right away. The main thing is that it is really possible to prepare such delicious high-quality bread - you will definitely succeed!
Bon appetit and good health to your family!
Sprouted grain bread is very popular among supporters proper nutrition. The benefits and features of such bread are discussed later in the article.
Many of us cannot imagine our diet without bread, which has long been a symbol of food. Useful properties, ease of preparation and satiety - for all this, bread was elevated to the rank of special products. But times are changing, and the technology for making bread has also changed, which is why its beneficial qualities are a thing of the past, writes the website hlib.io.ua.
Today's bread is a mixture of non-living cells. This bread is difficult to eat dry, without resorting to mixing with harmful fats and liquids, which is extremely harmful to digestion. Industrial bread often contains a lot of salt, and there are no beneficial enzymes at all. Such bread is devoid of life energy, it is “lifeless”: drowsiness and fatigue are the consequences of its consumption.
Pies, buns, etc. products contain a lot of sugar. Their recipe often includes milk and eggs, which acidifies the body and can cause fermentation in the stomach and intestines.
Disadvantages of traditional bread:
1. Valuable grain shells and germ are completely or partially removed. The germ and shell of the grain contain vital microelements and minerals, vitamins E, PP, group B, vegetable fats (do not increase cholesterol), vegetable protein, as well as substances that help remove waste and toxins from the body. Finished products consist mainly of starch, which in its refined form is difficult to digest.
2. Before entering the bakery, flour loses many useful substances due to oxidation. After just a few days of storing flour, vitamin E is completely lost, and due to the oxidation of carotene, it becomes lighter. The best flour for baking is fresh. It has a creamy tint. Previously for homemade baked goods the flour was taken directly from the mill in small batches and kept cold.
Some nutritionists recommend completely abandoning yeast bread made from high-quality flour. But what then is there? And how can a person live without bread? Sprouted grain bread is a good choice for a complete replacement for traditional bread.
To prepare such bread, grains are sprouted, then crushed, turning into a homogeneous grain mass, and the dough from which the bread is baked is kneaded. - a source of many substances and vitamins necessary for health. During germination, enzymes are synthesized, under the influence of which the dissolution of grain reserve substances is achieved. During this process, under the action of enzymes, a significant part of complex substances (starch, protein) is converted into maltose, glucose, dextrin, peptone, and amino acids. After germination, the grain becomes an easily digestible product.
Sprouted grain bread retains almost all the substances contained in whole grains: shell, dietary fiber, germ, vitamins, amino acids, minerals, protein, etc.
Features of sprouted grain bread:
1. Neither artificial yeast nor sourdough is used to make bread.
2. Bread has a harmonious taste and aroma, and is easier to digest by the body.
3. The finished bread completely preserves the balanced complex of nutrients of the grains, which are not ground, but used whole.
4. Baking is made from freshly ground grain - only a few hours pass from the moment of grinding to placing in the oven.
5. No baking powder or soda is used to make bread.
6. Only natural ingredients are used as seasonings: honey, lemon, sea salt, herbs.
What are the benefits of sprouted grain bread?
- An excellent source of dietary fiber and slow carbohydrates, it helps keep you feeling full throughout the day.
- Contains microelements, proteins and vitamins B, E, PP.
- A balanced amino acid composition promotes more complete absorption of proteins.
- Increases hemoglobin, improves hematopoietic function.
- Neutralizes the effect of toxins and cleanses of toxins.
Healthy and very tasty yeast-free bread made from sprouted wheat with sourdough, a recipe with a photo of which was sent to our competition by Guzel Maharram. You will learn how to prepare not only such bread, but also a universal sourdough starter for yeast-free bread.
Yeast-free bread from sprouted wheat
Guzel writes:
We haven’t eaten store-bought yeast bread for a long time. I usually made yeast-free sourdough flour bread. It also turns out very tasty and much healthier than store-bought. After this, the store-bought one seems completely tasteless. I tried making bread from sprouted wheat. We liked him the most. Now I only bake this. It is very tasty and healthy.
Information: Sprouted wheat contains vitamins E, B1, B2, B3, B6, iron, folic acid, zinc, chromium, iodine, silicon, potassium. Thanks to its regular consumption, both raw and baked, your immunity will increase, your acid-base balance and metabolism will return to normal. Also, sprouted wheat slows down the aging process, removes toxins from the body well and improves the digestion process.
Sourdough for unleavened bread
Compound:
- 1 glass of water
How to prepare sourdough for yeast-free bread:
- If you do not have yeast-free sourdough, you will have to prepare it. But this will only need to be done once, and then you will put it aside from the batch.
- For sourdough we only need flour and water. Knead the dough with the consistency of thick sour cream. Cover it with a napkin and put it in a warm place for about three days.
- When the dough rises and bubbles appear, the sourdough starter for unleavened bread is ready. Pour it into a jar and close the lid. We put it in the refrigerator. There it can be stored for up to two weeks. This will be the primary leaven.
Sprouted wheat bread
Compound:
for a mold 20 x 9 x 6 cm
- 2 tbsp. spoons of sourdough
- 8 tbsp. spoons of wheat grains
- 50-70 ml water
- 1 tbsp. spoon vegetable oil
- 2/3 teaspoon salt
- 1 teaspoon sugar
How to make sprouted wheat bread:
- We sprouted the wheat as in the recipe.
Sprouted wheat for bread
- We pass the sprouted wheat through a meat grinder (through the finest grill).
Ground sprouted wheat
- Add starter (2 tablespoons).
Adding leaven for yeast-free bread
- And also water, oil, salt and sugar. Mix well.
Sprouted wheat bread dough
- Take a mold and grease it with vegetable oil or line it with parchment paper.
Bread pan
- Transfer the sprouted wheat dough into the mold.
Transfer the dough
- Set aside 2 tbsp. spoons of this mixture. This will be the starter for the next bread. Transfer it to a small jar and close the lid loosely. We don’t put it in the refrigerator yet.
Leaven
from sprouted wheat
for unleavened bread
- Cover the pan so that the top of the dough does not dry out, and place it in a warm place for about 8 hours, until the sprouted wheat bread has risen about one and a half times.
Suitable sprouted wheat bread
- When the bread has risen, put it in the oven, preheated to 180 ºС for 1 hour. And put the set aside starter with the jar in the refrigerator, tightly closing the lid.
That's all, our sprouted wheat bread is ready!
Yeast-free sourdough bread with sprouted wheat
Cut it after it has cooled completely. You can make various sandwiches from this bread, for example.
Yeast-free bread
Advice: The sourdough we set aside from the bread can only be stored in the refrigerator for up to 3 days. Since it consists only of sprouted wheat. Therefore, if you are not going to cook bread that often, it is better to use flour sourdough (primary). But for this you do not need to make a new primary starter each time. You just need to leave a little primary leaven when making bread. That is, when you prepare bread, you do not pour out all the leaven, but leave about 1 tbsp. spoon in a jar. And then add a little flour and water to the jar and mix. Thus, our starter will be constantly updated.
Even if flour sourdough is placed in the bread, it can be called bread without flour. Because just a little bit of sourdough is added.
Yeast-free sourdough bread
From the same starter you can prepare regular yeast-free bread from flour. The principle is the same. It can also be baked in a bread machine ().
Compound:
for a mold 20 x 30 cm
- 5 tbsp. spoons of sourdough
- 1 glass of water
- 1 cup bran (or rye flour)
- 1 teaspoon salt
- 1 teaspoon sugar
How to make yeast-free sourdough bread:
- Mix the starter, water and flour in a bowl. The dough should turn out like thick sour cream.
- Cover and place the bowl with the dough in a warm place for 4 hours (you can leave it at room temperature, but the dough will take longer to rise).
- When bubbles appear and the dough rises, pour half a glass into a jar with a lid. We hide it in the refrigerator. We will use it when kneading yeast-free bread next time.
- Add salt, sugar, bran and flour to the remaining dough. Mix. The dough should be soft, but not runny.
- Grease the mold with vegetable oil and transfer the dough into it.
- When it has doubled in size (in a warm room - after about 4 hours), put it in a preheated oven and bake for 1 hour at 180 degrees. If the top of the bread is browned and the crust is golden brown, it is baked.
Yeast-free sourdough bread with sprouted wheat and flour:
You can also make yeast-free bread from sprouted wheat with the addition of flour. It will be half flour, half sprouted wheat. It is prepared in the same way as bread from sprouted wheat, only when you add sourdough to the wheat, add more flour (amount as desired). And accordingly, pour a little more water than indicated in the recipe for sprouted wheat bread.
This bread should rise not one and a half times, but 2 times, since flour bread rises more.
It is also very useful to eat wheat sprouts. They are very easy to germinate. To do this, take sprouted wheat and put it in a shallow container. Cover with plastic until green sprouts grow. We spray or water every day until the green shoots grow by 10-12 cm.
Sprouted grains have earned a reputation useful product, suitable for daily use. But eating the same thing every day can become uninteresting. Why not combine sprouts with another everyday staple - bread? Sprouted grains will enrich this king of the table and make it taste unusual. Here you will find several recipes, including raw food ones.
Benefits of sprout bread
First of all, the benefit of such bread is the benefit of the sprouts themselves. As is known, they contain several times more useful substances than a grown plant or its fruit-seeds. Sprouted grain bread contains protein, slow carbohydrates, fiber, B vitamins, as well as E and PP, minerals and amino acids. The fermentation process destroys enzyme inhibitors - known antinutrients that prevent protein digestion.
Eating bread made from sprouts brings great benefits to the body.
- Helps cope with diseases of the cardiovascular system.
- Speeds up metabolism.
- Improves the quality and speed of food processing by the intestines.
- Removes toxins.
- Helps lose weight and fights digestive disorders.
- Normalizes cholesterol and blood sugar levels.
- Fights anemia.
Recipe No. 1. Sprouted wheat bread
First you need to make the starter. To do this, knead the dough from a glass of flour and a glass of water until it becomes thick sour cream. Let it sit, covered, in a warm place for 3 days. Bubbles are an indicator of readiness. Pour the starter into a jar and close the lid. It can be stored in the refrigerator for two weeks.
Ingredients for a mold measuring 20-10-5 cm (L-W-H):
- 2 tbsp. sourdough
- 8 tbsp. grains of wheat
- 60 ml water
- Tbsp. vegetable oil
- 2 thirds tsp. salt
- Ch.l. Sahara
Preparation
- Grind the sprouted wheat grains in a meat grinder.
- Mix all ingredients.
- Grease the pan or use baking paper. Place the dough on the pan and cover it.
- Leave in a warm place for 8 hours. The bread should increase in size by 1.5 times. Preheat the oven to 180 degrees.
- Place the bread in the oven for an hour.
Recipe No. 2. Yeast-free bread with additives
Ingredients:
- Glass of water
- A glass of sourdough
- 4 cups flour
- 2 tbsp. honey
- teaspoon salt
- 2 tbsp. sunflower oil
- A glass of sprouted grains (the same as flour)
- Heat the water to dissolve the salt and honey.
- Mix this water thoroughly with the starter and oil. Add flour periodically, alternating with stirring, until the dough is smooth. Add sprouted grains and stir.
- Fill a greased baking pan with dough. The dough will still rise, so it should not take up more than half of the pan.
- Place the pan with the dough in a warm place overnight.
- Preheat the oven to 200 degrees and bake the bread for 20 minutes to brown.
Recipe No. 3. Sprouted wheat bread
Ingredient: a glass of sprouted wheat.
Preparation
- Grind the grains using a meat grinder.
- Roll out the mass into a layer, cut out circles from it.
- Place them to dry in the sun or in a low oven.
Recipe No. 4. Flourless bread with spelled sprouts
Ingredients:
- 2 tbsp. sprouted spelled
- A glass of sunflower sprouts
- Tbsp. cumin seeds
- Tbsp. dried dill
- Tbsp. dried kelp
- Dry the sprouts. It is better to do without a dehydrator so as not to overdo it. Spread the seeds on a towel and leave for a couple of hours.
- Grind the kelp, dill and cumin using a coffee grinder.
- You will need a food processor bowl with S blades. Place all ingredients in it and process. The coarser the grind, the drier and more crumbly the bread will be. Conversely, fine grinding promotes moisture.
- Coat the mold cling film and place the mass there or mold the bread with your hands. Do not compact it too much so that it bakes evenly.
- Chop the garlic (clove), dilute with a tablespoon of water, and brush the bread with it. Roll it in flour.
- Add half a teaspoon of honey to the garlic mixture and grind. Also grease the bread and roll it.
- At the grinding stage, add fresh chopped herbs to the processor bowl.