As autumn turns to winter, and the cold creeps into the creaking, century-old mining shack we call home, I find myself spending more and more time in the kitchen, hovered over stew pots and tending a hot oven full of baked goods, if only to keep warm.
So, I bake cookies with my little boy. I toss sourdough starter with freshly ground flour for our daily, no-knead sourdough bread. And I make muffins, for simple breakfasts served with softened butter and scant spoonfuls of honey. I also tuck them away into my lunch boxes, as a special treat.
Among my favorite are cornbread muffins: lightly sweetened by honey and dotted with butter that melts ever so slowly. I love the combination of blueberries folded into the cornbread batter. They add a touch of lightness, and a little surprise to the muffins.
I tend to favor blue cornmeal, when I can get it, as it’s particularly rich in phytonutrients, and its very light blue color is particularly charming when paired with the dark dots of blueberries, melted into the muffins when baked in a hot oven. That’s why I was excited to work with PureLiving Sprouted Flours and develop recipes using their flour for this post. And, FYI, their hosting a BIG giveaway over on their Facebook page, so you should check it out now.
Why I Use Sprouted Flour
When I cook with grains in my kitchen, baked or otherwise, I do my best to make sure I’m soaking or using the slow, old-world technique of sourdough leavening, as these processes improve not only the flavor and crumb of baked goods, but the bioavailability of the nutrients they contain as well (you can learn more about soaking, souring and sprouting in my cookbook here).
Of course, I don’t always plan ahead, and find myself whipping up muffins in the morning, or other quick-rise breads that don’t particularly benefit from the techniques of soaking or sourdough fermentation, and in these instances I lean upon whole-grain sprouted flours.
Sprouted whole grains and sprouted whole grain flours are particularly rich in nourishment, and while the sprouting process is one that is relatively short, it yields beautiful results. Sprouted grains (and their flours) are typically higher in vitamin B, vitamin C as well as antioxidants like carotene than whole-grain flours. Further, like soaked and soured grains, sprouting mitigates the effects of food phytate, making the minerals in sprouted grains more readily absorbed.
Baking with Sprouted Flours
Sprouted flour functions slightly differently in baking than whole grain or all-purpose flour. You can typically substitute sprouted flours at a 1:1 ratio, but many sprouted flours (particularly gluten-free flours) work better and give better results if they do not constitute the only flour used in the recipe. For this reason, it’s best to use multiple types of flour, while keeping the total amount of flour the same as in the original recipe. Here, I’ve paired sprouted blue corn and sprouted buckwheat flours.
Sprouted flours tend to taste slightly sweeter than regular flours, and so I recommend reducing additional sweeteners added to your recipe, lest they taste too sweet.
Where to Find Sprouted Flour
Sprouted flour is available in many large natural and health food stores, but you can purchase sprouted flours online which is easy and convenient. Check out this range of gluten-free sprouted flours from PureLiving here.
PureLiving is offering 20% off to Nourished Kitchen readers. Use the coupon code: LIVNourished at checkout.
Like PureLiving Sprouted Flour and Enter a Giveaway for a KitchenAid Mixer
PureLiving sprouted flours are produced by Shiloh Farms, a company I’ve enjoyed for a long time, and they focus on simple, wholesome sprouted, gluten-free flours. Right now they’re running a big giveaway on their Facebook page where they’re giving away a KitchenAid mixer and loads of other goodies, so go check it out and enter here.
|Sprouted Blue Corn, Buckwheat and Blueberry Muffins|| |
- Line a muffin tin with muffin cups, and heat the oven to 400 F.
- In a medium mixing bowl, whisk sprouted blue corn flour and sprouted buckwheat flour together with baking powder and sea salt. In a separate bowl, beat buttermilk, eggs, vanilla and honey together until uniformly combined.
- Slowly pour the wet ingredients into the dry ingredients, beating them as you pour to form a smooth and uniform batter. In a smooth stream, stir in the butter, and then fold in the blueberries.
- Spoon the batter into the muffin cups, filling them ⅔ of the way. Bake about 15 minutes or until a toothpick inserted into the center of the muffin comes out clean.