Essene Bread is super nutritious. Sprouting and cooking at a low temperature ensures the maximum vitamin and nutrient content. Sprouting also breaks down the lectins and other substances that some people are sensitive or even allergic to. Making it über yummy and easy to digest 🙂
First we sprout the wheat berries. Soak them overnight in a bowl. Then strain them and keep them in a colander. Rinse them under running water 2 or 3 times a day (depending on how hot it is — rinse more if the weather is hot) letting the water run through. To avoid making a mess keep the colander in a bowl or in the sink. It will take 2 or 3 days till they sprout little tails. If the weather is cold it might take 4 days.
You don’t want to sprout them more than we have in the picture. If they sprout longer-they can become too watery when you blend them and you may have to add flour.
Then blend the sprouts with a bit of olive oil until it becomes a smoothish dough. If your food processor isn’t very good and some of the sprouts don’t blend, don’t worry it just means your bread will have some crispy bits in it.
When all your dough is ready, you can choose to make sweet or savory bread. For the sweet bread we like to use cinnamon, walnuts and dates cut up and mixed into the dough. Here we made a savory dough with oregano, salt, a bit of garlic, sunflower seeds and sesame seeds. But feel free to experiment and mix in any herbs or seeds you have available. You can even mix in olives and sun-dried tomatoes but no matter what you choose to add you need to knead the dough well. So that everything is mixed in and an even texture is created. See picture below…
Spread a bit of oil on the baking tray. Have a bowl with olive oil and a bowl with sesame seeds near you. Use the bowl of olive oil to cover your hands with oil to help you sculpt your bread rolls. Once you have formed them, cover them in sesame seeds (or any seeds of your choice) by tossing them in the other bowl. Finally they are ready to be placed in the oiled tray.
We baked them for about 1.5 hours at 100 degrees celsius but this depends on the thickness of your rolls. If you want the bread faster you can bake at 150 degrees for 1 hour… It may take a couple tries to get them just right. On our first attempts we over baked them. They are nice when they are still a bit moist in the center, so keep checking them, don’t get discouraged if you don’t get it perfect on the first try. It is totally worth it once you get the hang of it…
You can also make it raw in the dehydrator. Here we made pizza crust with the same dough and put them in the dehydrator at 40 degrees celsius for about 8 hours and you have yourself some pizza crusts!! It’s a good idea to cut the slices before they are very dry.
Here we made a marinara sauce and a cashew cream. One pizza was topped with olives, cherry tomatoes and chives, and the other one had oyster mushrooms marinated in olive oil, lemon, salt, and thyme which were then marinated till crispy. Enjoy!!