Soaking Flour & Favorite Pancake Recipe

  Hi friend, so have you ever soaked flour? It’s a great way to reduce phytic acid in your whole grain flours. Phytic acid is a natural substance in grains, nuts, seeds, and legumes. It’s a protective agent to the plant helping it to retain it’s nutrients since plants eat the food they make through photosynthesis inside themselves. Unfortunately, when we consume foods with phytic acid we absorb it, and not only are we getting much nutrition from the food that contains it, it can build up over time and prevent us from taking in much nutrition as well. So when we use a culturing agent like yogurt, kefir, whey, or raw apple cider vinegar with filtered water, it releases the enzyme phytase which allows that phytic acid to be broken down. That makes the nutrition in those foods much more bioavailable. This can also break down a bit of the gluten, which aids in overall digestibility. We can also soak whole grains, nuts, seeds, and legumes. I do this regularly for all reasons mentioned.

  Utilizing a sourdough culture does this as well, and perhaps even better, but not everyone has a sourdough culture available. Now you can make bread with soaked flour, but unlike with sourdough, you will still need yeast to get a rise. Sourdough has it’s own rising agent with the lactic acid, but only soaked flour does not. If you do not wish to consume yeast, no worries. You can still use soaked flour in many recipes that do not require yeast like muffins, pancakes, and quick breads where the rising agent is baking soda.

  FYI: You only soak whole grain flour, because white flour already has the parts removed from the grain with much of the phytic acid. White flour, however, has almost zero nutrition. Consuming only white flours will eventually result a nutrient deficit. Mixing a bit of all purpose flours into our baked goods is fine for flavor if your family is not used to the depth of flavor in whole grain flour, but for nutrient density, we want the majority to be whole grain. Experiment with different whole grains to see what your family likes best, you can even combine whole grain flours. Our family likes Einkorn because it is an ancient grain that has not been hybridized and contains very low gluten. We are highly sensitive to modern wheat.

  I was experimenting in the Instagram reel here with amounts of yogurt to flour. I added water with vinegar (which I didn’t show) in the reel because I didn’t have enough yogurt. You’ll see different amounts online. In general though if you do one cup of flour to one cup of cultured medium, you should be good. Adjust the amount of flour you soak to the recipe you are using depending on how many cups of flour required. So if your recipe call for 2 cups of flour, then use 2 cups of flour with 2 cups of cultured medium.

  General Soaking Recipe
1 Cup Whole Grain Flour (use organic to avoid glyphosate a cancer causing pesticide)
1 Cup Cultured Medium ( plain unflavored whole yogurt, plain unflavored kefir, whey, older raw/living milk, or filtered water plus 1.5 Tsp organic raw apple cider vinegar)

  Directions:

  You can use freshly ground flour or store bought pre-ground. Anytime we use freshly ground whole grains the nutrients will be at their peak. The longer a flour sits ground, the less nutrition is available, and it opens the door to rancidity. If your pre-ground flour smells good, and it’s under a year old, please use what you have, and be blessed. I don’t have a mill right now, so I use pre-ground. I like to get my flour from Azure Standard (use the code NEW15 to save 15% on your first $100 order). I like to store my pre-ground flour in a freezer when possible. If you have a grain store in your town, they may be able to freshly mill the flour for you. That is an option.

  Add the flour to a glass dish (do not use metal or plastic if you have glass available) along with the culturing agent of choice. Mix well with a spatula. Then cover it with a lid or tea towel. Allow it to sit on the counter, unrefrigerated, for 12 to 24 hours. Beyond 24 hours can risk mold.

  Then add your soaked flour to your recipe. You may find you need to adjust things in your recipe depending on other ingredients, or it may turn out perfectly. There are several soaked flour recipes online. I hope this post was helpful to you and gave you some more healthy options for your kitchen. May King Yeshua bless you and transform you in days to come.

Favorite Recipe: Soaked Flour Berry Pancakes

3 Cups Einkorn Flour (Any whole grain flour will work)

3 Cups Filtered Water

4 TBSP Organic Raw Apple Cider Vinegar (or your favorite acid medium)

4 Eggs

2 Tsp Baking Soda

1 Tsp Organic Ceylon Cinnamon

2 Scoops Perfect Supplements Hydrolyzed Collagen (Use Discount Code: KHWPerfect10)

Frozen Organic Berries of Choice (I add these while the pancakes are on the pan)

Grass Fed Ghee for Cooking

The night before you want to eat the pancakes combine the flour, water, and vinegar in a glass or ceramic bowl. mix them well, and then allow to sit overnight. In the morning you will see some dark liquid sitting on top. Take a mesh strainer and pour it from the bowl into the strainer over the sink. If a bit of batter gets into the strainer, just add it back into the bowl. Heat your frying pan or skillet on medium heat. Then add the other ingredients into the bowl and mix well. Add the ghee to the pan. I like to use a soup ladle and add about 1/2 of the ladle with batter to make a pancake. This is when I add some of the frozen berries to the pancake while it’s cooking on the first side before I flip it. You can mix them in the bowl, but that always colors the pancakes, and I prefer not to do that. This also allows me to control the amount of berries in each pancake better. It’s up to you though. Wait to flip until you see the batter bubble up, then you know it’s ready for the other side. Enjoy these with a little organic maple syrup or even homemade whipped cream.

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