I have been a mad scientist for the last couple of years! Well, my grown kids and hubby who teach biology, anatomy, chemistry, and physics in our homeschool Cottage Classes would beg to differ. They would say that I don’t have a scientific bone in my body.
But I know the truth. Because technically, low carb and healthy baking is nothing if not scientific experimentation!
I work from home full time now that I have graduated my last child from homeschooling. I take care of my Plexus customers and Ambassadors, help people get healthy, write curriculum, blog, prepare parenting and homeschooling seminars and workshops, and create recipes. It’s busy…but I love it. It feels like my thirty-two years of homeschooling but with only myself to keep on track all day.
Every morning I sit down and work, work, work and write, write, write. (Fifty thousand pages of curriculum didn’t just write itself the past fifteen years!)
And then I take a “break.” And rather than playing or eating lunch or running errands—I head to my kitchen and start my concoctions, sure that today’s will be a success.
Recipe testing is a break for me from sitting for too many hours. And it is a fun journey. Oh, sometimes I am sorely disappointed, for sure.
But many times—like in the case of this Low Carb Sprouted Flour Mix—I am overjoyed.
(And then I’m disappointed again. Then overjoyed again. Every day can’t be hearts, sunshine, flowers, and rainbows…or perfect low carb rolls, healthy pie, tasty sugar-free candy, and perfect grain-free cookies!)
This is like Book V or VI in the Healthy Mixes series, which means it won’t get as tested as early as the recipes in Sugar-Free, Flour-Free or Cream Cheese Dessert Base. However, it is being tested a little here and there—and the recipes that go with this mix will be posted as they pass the test!
I am especially excited about the master “Crescent Roll Dough” recipe that I have been testing for eight months using this mix. It is so close to being ready—and will be a healthy mixes, low carb yeast baker’s delight as it is sooo versatile. (Think Pillsbury Crescent Rolls in a tube….yeah…so many uses!) So stay tuned. (Subscribe at the end of this post, so you will get each recipe in your inbox as they are published!)
Below are links to the ingredients I use in this recipe. I am an affiliate for Amazon.com. If you click on the links below I will earn a small commission. Thank you for your support of this blog!
So while you wait on my testing, here are some uses for this amazing Sprouted Flour Mix
1) Use as is in place of bread flour for your own yeast dough experimentation! No, it doesn’t rise and get fluffy like white flour bread and rolls, but when you consider a roll with this has like six to ten carbs instead of twenty to thirty carbs (and has healthy ingredients), I think you’ll agree that it is worth a little denseness to have yeast products while not veering from your healthy eating plan. (This flour works especially well in recipes that are sometimes called “egg enriched.” That is, doughs that have other ingredients besides flour, yeast, and water. Doughs with fewer ingredients tend to rely on the gluten and the “fluffiness” of traditional wheat/glutenous flours to rise properly.)
2) Use a ratio of 2:1 or 3:1 of this mixture and the Very Low Carb Flour Mix or almond flour for non-yeast yet less “different tasting” baking. (See Power of Dilution here.) This takes the per cup carb count down to 30 (for 2:1) or 33 (for 3:1). For many things, I use half and half (1:1 ratio). This works well for anything with a lot of other ingredients/flavors, such as zucchini or banana bread/muffins, cream cheese items, peanut butter cookies and bars, etc. (I even use my Very Low Carb Flour Mix alone for those types of baking since the flavors of the other ingredients dilute the different tasting flours of almond, flax, coconut, etc.
3) Use this as is for a moderate to low carb baking mix but a more normal taste for those not accustomed to the grain-less low carb flours in the Very Low Carb Flour Mix. To give you some comparisons, one cup of straight up almond flour often has a net carb count of 12; coconut flour 24; white flour 92; wheat flour 74; gluten-free flour mix 120 (Bob’s Red Mill Gluten Free All Purpose Baking Flour) Those are important numbers for those using a net carb count as their primary index of healthy ingredients in baking, which I know everybody doesn’t do, but if you’re serious about overcoming sugar addiction and eating more healthfully, items with lower carbs and lower on the Glycemic Index will have a huge impact.
4) For yeast baking, I recommend not using the mixed version (with the Very Low Carb Flour Mix). I have not had good success with yeast doughs and grain-less flours. As a matter of fact, my favorite healthy yeast baked goods have this sprouted flour mix along with additional sprouted wheat or white flour. Still fairly low carb, great on glycemic index, and healthful ingredients! Stay tuned!
5) Download my Low Carb Flour Chart, complete with carb counts for many types of low-carb flours!
- 6 cups Sprouted White Wheat Flour (288 net carbs per 6 cups)
- 2 cups Sprouted Wheat Flour (48 net carbs per 2 cups)
- 1 cup vital wheat gluten* (6 net carbs per cup) *Note: If you don’t want to add gluten, use ½ cup xantham gum instead (some brands zero net carbs)
- 1 cup unflavored whey protein powder (16 net carbs per 1 cup)
- Combine fully.
- Store in air-tight container for many months.
- Use cup-for-cup in place of regular flour, healthy flour mixes, etc.
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Recipe Keys
Very Low Carb (VLC): This flour mix is not necessarily VERY low carb. It is world’s better than other wheat flour or non-low-carb-gluten-free flour mixes. It can be incorporated into a non-keto low carb diet easily when you either use it sparingly (i.e. 2 cups for 80 net carbs in a pan of bars that feeds 20 is still an extremely low carb option) or use it combined with my Very Low Carb Flour Mix (or almond flour).
Family-Friendly (FF): This mix is a great place to start to begin baking with lower carb/lower Glycemic Index flours. It is not as unusual-tasting as my Very Low Carb Flour Mix, and even though it is glutenous, sprouted flours are often easier to digest for gluten-free people (though obviously not for persons with celiac disease).
Store-Bought-Stella (SBS): Mixes are homemade cooking—BUT, they have the ease of use that other homemade cooking often does not have. Many of the mixes are literally a click away for ordering products on Amazon then a fifteen minute mix up, and you have healthy mixes that are found by the boatload in non-healthy versions on store shelves. SBS can love mixes as much a Homemade Hannah’s with a little pre-planning and small snatches of time.
Homemade Hannah (HH): Cooks who love spending time in their kitchens coming up with all manner of homemade items will love both of my flour mixes.
Freezer Cooking (FC): This can be stored in the freezer though it isn’t necessary.
Trim Healthy Mama-Friendly (THM) (www.trimhealthymama.com): This mix can definitely be incorporated into the THM diet—though how you do that is a personal preference. It can definitely be used in E’s easily. In S applications, it depends on whether you are a purist or not. If you use sprouted low carb breads in S meals (in spite of sprouted flours being traditionally E products), then you can definitely use this in S baking. (See Very Low Carb notes above.) Additionally, I am toying with how this, combined with my Very Low Carb Flour Mix might fit into Fuel Pull recipes (on a strictly carb and fat count basis only). Let me know how you use both of them!
Sugar Free (SF): All of the Healthy Mixes e books, blog posts, and newsletters contain only sugar-free recipes.
Gluten-Free (GF): Obviously, those with celiac disease should not experiment with even sprouted flours. However, those with gluten-intolerance can often use sprouted flours without trouble because they are more easily digested. Another option is to combine this mix half and half with my Very Low Carb Flour Mix for an even lower gluten combination. (I do this all the time!) Regardless, both of my flour mixes are healthier in terms of Glycemic Index, real ingredients, and carb counts than the average gluten-free flour blend. (See carb numbers in the opening of this recipe.)
The Sprouted White flour linked is 343.2 net carbs per 6cups. Is there a different brand you are using that has the lower count?
That is the lowest brand I have found, which is why I use it in a mix and/or half sprouted and half almond flour. One cup of the sprouted white has about 52 net carbs, which is half of what is in regular flour and twice as much or so as coconut flour. For family use, the sprouted white is great as it is half the carbs of regular, more easily digested (and less problems for those with gluten sensitivities {not celiac, and is less “different tasting.” To reduce carb total further, the mix takes it down to 32 net carbs per cup. Combining it with half almond flour and half sprouted white yields a net carb count of 35 carbs per cup but is less costly and easier than other mixes (including my two). Here is the link to that: https://donnareish.com/cheapest-normal-tasting-low-carb-flour-mix/ Hope this helps! Happy baking!
I understand that, I should have been more clear – the link to the flour @amazon is the bio-kinetics brand, which does not line up with your Macros. (It’s listed 57.2 net carbs per cup) I was wondering if this link is referencing the correct flour since the macros are not the same as what you have listed.
Hi Donna! I made a tweak to your very low carb mix and I am going to try it with this one as well as my family would like the more white less earthy option for their bread. I have swapped out your whey protein for wheat protein 5000 and had amazing results. I use it for my bagels and they rise! And that is without yeast! I also use it with this tweak to make yeast bread in my bread maker and not only do I get an amazing rise I get bread as you would find in the bakery! Thank you so much for laying the groundwork 🙂
What is the difference between the sprouted white wheat flour and the sprouted wheat flour? Can’t seem to find any explanation online as to why they’re different, or why one is drastically lower in carbs.
Can I use just the sprouted wheat flour in place of sprouted white wheat, or will that mess up the results?
Is it necessary to have both types of sprouted wheat? Or can one be used for the 6 cups?
I mean for all 8 cups of sprouted flour
I am wondering if you have tried or would consider using the Lupin flour to lower the carb counts with the sprouted wheat flours?