Double Berry Pecan Muffins
These Double Berry Pecan Muffins are made with sprouted chickpea flour and sprouted brown rice flour for a healthier muffin.
Interested in baking with sprouted flours? In this quick primer we’ll explore the benefits of sprouted grains and where to find sprouted grain flours.
What Are Sprouted Grains?
When grains are sprouted, they are soaked and given the time to germinate and grow a tail-like sprout. The sprouting process offers several nutritional benefits. Sprouting grains activates the enzymes within the plant that aid in digestibility, which may help increase the absorbability of the vitamins, minerals, fiber, and protein in the grains. Levels of phytic acid, a compound found in grains that can block the absorption of certain minerals, is significantly reduced during the soaking and sprouting process. The growing process that occurs during sprouting also reduces the glycemic index of the grain, causing a lower rise in blood sugar levels when eaten, which can be particularly beneficial for individuals with carbohydrate sensitivity.
For those with celiac disease or gluten intolerance, even gluten-free grains can cause cross-reactive symptoms such as bloating and stomach pain. Because of their easy-to-digest nature, sprouted grains and sprouted grain flours are often much better tolerated by those with sensitive systems than non-sprouted alternatives.
Where to Find Sprouted Grain Flour
While grains can be soaked, sprouted, dried, and milled into flour at home, a much less labor-intensive alternative is to purchase sprouted flours. They have become widely available in recent years with home bakers’ growing interest in baking for digestive health and gut support. Look for sprouted grain flours at natural food stores or online retailers such as Nuts.com, Thrive Market, Bob’s Red Mill, and Vitacost. Gluten-free flours that are often sold sprouted include brown rice flour, sorghum flour, and chickpea (garbanzo bean) flour.
How to Bake with Sprouted Flour
The great news about baking with sprouted grain flour is that you can use it just like you would non-sprouted flour. You may even find that your baked goods have a softer, less bitter flavor, as sprouting can reduce the bitter coating on grains that can sometimes lead to an unpleasant aftertaste. As with all flours, we recommend storing them in the refrigerator or freezer to prolong the shelf life and keep their flavor fresh.
Double Berry Pecan Muffins
- 2 tablespoons (24 g) chia seeds
- 6 tablespoons (90 mL) water
- 1 cup (160 g) sprouted brown rice flour (or regular brown rice flour)
- 1 cup (120 g) sprouted chickpea flour* (or regular chickpea flour)
- ½ cup (95 g) coconut sugar
- 2 teaspoons (8 g) baking powder
- 1 teaspoon (2.6 g) ground cinnamon
- ¼ teaspoon (1.5 g) kosher or fine sea salt
- 1 cup (240 mL) unsweetened dairy-free milk
- 3 tablespoons (45 mL) melted coconut oil
- 2 teaspoons (10 mL) apple cider vinegar
- 1 cup (148 g) frozen blueberries
- ⅓ cup (35 g) chopped pecans
- ⅓ cup (50 g) dried cranberries
- Preheat the oven to 350ºF. Line 12 cups of a standard muffin pan with paper liners.
- In a small bowl, combine the chia seeds and water. Set aside for 5-10 minutes to thicken.
- In a large bowl, combine the flours, coconut sugar, baking powder, cinnamon, and salt. Add the milk, coconut oil, vinegar, and chia seed mixture. Stir to combine. Fold in the blueberries, pecans, and cranberries. Divide the batter among the lined muffin cups.
- Bake for 30 minutes until golden brown. Cool the muffins for 10 minutes in the pan, then remove and transfer to a wire rack to finish cooling. Store in an airtight container in the refrigerator.
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