One hour start-to-finish with the depth of flavor like long raised bread, this recipe will blow your mind along with the nutrition to change your life! This recipe for sprouted wheat burger buns will be one of your favorite go-to recipes! Put all the ingredients in your bread machine on the "dough" setting and let it do the work if you'd like (just start at the part of the directions where it say, "divide into 8 equal pieces of dough') Or, if you knead by hand or mixer, use the directions below in full. Before we get into the recipe though, we just want to remind everyone why we use sprouted flour in the first place. The benefits are amazing and the results will astound you! Nutritionally these cannot be beaten!
Published Sprouted Grain Benefits*
- Sprouting converts the grain to a vegetable! When grains are sprouted, they are converted into a raw, living food with more vital nutrients which are reported to be more readily absorbed by the body. Sprouted flours are digested by the body as a vegetable, not as a starch.
- Sprouting aids digestion! When grains are sprouted, enzymes are created that aid digestion. Complex sugars are also broken down and thus, painful intestinal gases and potent carcinogens and enzyme inhibitors are neutralized. This is especially beneficial for those people with intolerance to modern wheat as they often discover that they can digest sprouted grains without any problem (this does not apply to those with celiac disease). Grains are normally digested as starches using pancreatic enzymes but when grains are sprouted the starch molecules are said to be changed into vegetable sugars which the body then digests as a vegetable.
- Sprouting increases nutrient density! Per research was done by the University of Minnesota, sprouting increases the total nutrient density.• Vitamin B1 (thiamin) increase of 28%• Vitamin B2 (riboflavin) increase of 315%• Vitamin B3 (niacin) increase of 66%• Vitamin B5 (pantothenic) increase of 65%• Biotin increase of 111%• Folic Acid increase of 278%• Vitamin C increase of 300%
- Sprouting increases natural enzyme. These studies also demonstrated a significant increase in various enzymes including amylase, lipase, and Protease.
- Sprouting leads to increased absorption of essential vitamins. Sprouting grains also helps with the absorption of calcium, magnesium, iron, copper and zinc as reported by the Price-Pottenger Nutrition Foundation.*Resources: www.organicwheatproducts.com, www.healthyflour.com/about-us/why-sprouted
Chef’s Tips for Sprouted Flour Bread Baking
If you're like a lot of people who have tried to bake with sprouted wheat and found a few challenges, you're not alone. Our seasoned pastry chef struggled with this flour through several experiments in our test kitchen before she finally found some tips to increase your success.
- Knead more or add gluten. Sprouted hard wheat flour is slightly lower in viable gluten-content for easy dough structure. Increase the kneading time in your standard recipes by a few minutes, or add a 1 teaspoon vital wheat gluten per cup.
- No long fermentation needed. Classically trained bread bakers know that long slow fermentation gives the dough the deepest flavor and character. During this fermentation, the enzymes in the wheat go through some changes similar to the sprouting process. That being said, the depth of flavor can be achieved in a very short amount of time with sprouted flours. Longer fermentation will actually cause the sprouted flour to not raise as much as it would with a short rise.
- Cup for cup. You can use sprouted flour the same as you would use un-sprouted flour, cup for cup.
- Sprouted spelt is different. Though it is a wheat variety, it contains less gluten than all other wheat varieties. Spelt does not rise as high as other wheat varieties due to the low gluten content. Sprouted spelt flour is best used in conjunction with higher protein sprouted ancient wheat varieties or just for cakes and pastries.
- Avoid rancidity. Sprouted flours should be stored in a cool, dark, dry place in an airtight container and is best consumed within 12 months. The freshness can be extended by at least 6 months in the refrigerator and another 6 months in the freezer.
1 hour Sprouted Wheat Veggie-Burger Buns
This recipe for sprouted wheat burger buns will be one of your favorite go-to recipes! Put all the ingredients in your bread machine on the "dough" setting and let it do the work if you'd like (just start at the part of the directions where it say, "divide into 8 equal piece of dough') Or, if you knead by hand or mixer, use the directions below in full.
Filtered water| 1 cups
Olive Oil| 2 Tbsp.
Agave nectar| 2 Tbsp.
Sea Salt| 1 tsp
Sprouted Whole White Wheat Flour |3 ½ cups
Vital Wheat Gluten Powder*|2 Tbsp.
Active Dry Yeast| 1 ½ tsp.
In a large bowl, combine the flour, sea salt and vital wheat gluten*. Measure liquid ingredients into a second large bowl. Add the yeast. using only half the flour and adding yeast last. Mix gently until the flour is moistened. Continue mixing, adding flour until the dough comes away from the sides and bottom of the bowl. Knead 8–10 minutes by hand or 4-5 minutes with a mixer using the dough hook on medium speed. Form into a ball and place in a gallon-sized bowl. Cover with plastic and allow to rise about 30 minutes. Deflate dough. Divide dough into 8 equal portions. Shape into ball and place on a greased large sheet pan 2 inches apart. Let rise until doubled. Mist with water and sprinkle with sesame seeds if desired. Preheat oven to 350° degrees. Bake at 350° for 30-35 minutes or until 190° internal temperature. Cool on racks. Slice after 15 minutes, store or freeze after 2-3 hours.
* Use of vital wheat gluten is optional, but our test kitchen has found this addition to give the most consistent results without having to knead excessively. If you omit this, increase your kneading time by at least 3 minutes by hand, if not longer.