Sprouted Wheat Bread (Manna Bread)
Sprouted wheat manna bread, also known as essene bread. Just two ingredients is all it takes to make this classic healthy sprouted bread. While this bread does take about three days to prep and make, it comes together with very little work. I’d recommend making a couple of loaves at a time and popping extra ones in the freezer once they’re cooked. Below I’ve included the ingredients to make a sweet loaf. If you’d rather have a savoury slice of toast, skip the raisins and cinnamon, and feel free to add spices, dried herbs, or chopped nuts once the mixture is pureed.
Servings: 12
Equipment
- Measuring cups and spoons
- Baking sheet
- Cheesecloth or milk nut bag or sprouter
- Food processor
Ingredients
- 2 cups wheat berries or spelt or rye
- 1 teaspoon sea salt
- ½ cup raisins
- ½ teaspoon cinnamon
Instructions
Sprouting
- Add the wheat berries to a large jar and fill it with water. Let them sit in the water overnight on the counter. The next day, drain the water and cover the top of the jar with cheesecloth or a milk nut bag. If you have a spouter, you can use that too. Just note that the wheat will double in size, so make sure you have a big jar.2 cups wheat berries
- Once the jar is covered with a breathable lid, rinse the sprouts again, and leave them in upside down in a dish to drain (at around a 45-degree angle). Give the sprouts a rinse twice a day with fresh water. Drain the excess water off each time and leave them to drain fully in the dish.
Checking Sprouts
- Around the second day the wheat should have sprouted (it can take a little longer depending on temperature) and the sprouts should be as long as the kernel. This is as long as you want the sprouts to get. Any longer than this the sprouts have the risk of tasting bitter and green. Try to keep an eye on them, they grow fast.
- As soon as your seeds are as long as the grain, you can begin making the bread. If you don’t want to make bread ASAP, the sprouts can be stored in the fridge for a couple of days. They will continue to grow in the fridge, so keep an eye on them (I’d give them a day or two in there at max).
Making Bread
- Rinse the sprouts one last time and drain them well. Combine them in a food processor with the salt, raisins, and cinnamon. Puree the mixture until a coarse dough forms. I stop pureeing as soon as the dough begins to form a ball.1 teaspoon sea salt, ½ cup raisins, ½ teaspoon cinnamon
- Grease your hands well and on a parchment-lined tray, form the dough into a loaf shape – around 12 cm wide and 22 cm long (or 5x9 inches) and around 4 cm tall (1 ¼- 1 ½ in.). If you make it thicker than this, it might not dry out correctly.
- Bake at 120°C (250°F) for three hours. Let the bread cool before slicing. Because of the lack of preservatives, this bread is best wrapped and stored in the fridge.
Nutrition
Serving: 1g | Calories: 159kcal