Sprouted Grains: All You Need to Know


In 2018 Rude Health became the first British brand to hit the shelves with three Sprouted and Organic foods. UK’s first range of sprouted flours and sprouted gluten-free porridge oats


Prior to the industrialisation of the agricultural world, grains sprouted naturally in fields across Britain; but for over 70 years grains have been harvested and milled before they can sprout. Our new range of organic flours and oats are made from grains that have been nurtured, allowed to sprout and then dried at a low temperature (so they are raw too) keeping all of the fibre from the whole grain and releasing valuable nutrients.

What we think of, as “grains”: – rice, wheat, oats, corn and barley – are the mature, dormant seeds of cereal grasses. Just like any other seed, under the right conditions of temperature and moisture, these seeds can germinate into young plants and start the life cycle anew. By sprouting grains we’re essentially allowing them to transform from a starch into a vegetable. Your body then digests the grain as a vegetable rather than a starch, making it easier for your body to process.


A few simple reasons. They are..

  • Easier to digest than unsprouted grains. By sprouting we’re allowing them to transform from a starch into a vegetable.
  • More nutrient-dense than unsprouted grains and they taste better
  • Higher in protein than unsprouted grains
  • Higher in vitamin C, vitamin B (B2,B5 and B6) and carotene
  • A better source of calcium, magnesium, iron copper and zinc as they more easily absorbed by the body than unsprouted grains. Sprouting neutralises enzyme inhibitors and phytic acid, which is present in the bran of all grains and inhibits absorption.
  • Much lower in gluten than unsprouted grains

Sprouted flour makes your piece of cake, slice of bread or even croissant higher in minerals, vitamins, lower in gluten and much easier to digest. Happy days.


“The abundance of nutrients found in sprouted grains is superb, rendering a grain into a higher-protein compound. Sprouting is set to be on of the biggest new trends in foods, as we recognize the importance of ‘living foods’ within our eating regimes.”

Vicky Edgson, Leading Nutritionist


The chinese got there first. They’ve been thriving on sprouted foods for millennia. Did you know Ancient Chinese seafarers carried sacks of mung beans on sea voyages, which they sprouted to boost their vitamin intake? Natty.

How to bring a bit of sprouted love into your life…

Cakes and bakes

Nutty sprouted whole spelt flour is hard to beat in banana bread. You can use sprouted spelt flour in any cake or pastry recipe as an alternative to wholegrain wheat or spelt flour, replacing traditional flour like for like.


Buckwheat pancakes are flipped all over the world. From French Gallettes and Russian Blinis to the fantastically-named Hrechanyky from Ukraine; using sprouted buckwheat flour makes for a lighter and fluffier pancake.


It’s hard to beat a sprouted whole wheat pizza base. Crispy and rustic it’s a great match for a punchy Napoletana.

Converting Recipes

Baking with spouted flours is slightly different to non sprouted flours because the sprouting process reduces the gluten content.

You can directly replace unsprouted flours for sprouted for cakes, cookies and muffins. Depending on the recipe you may find that you need to add a touch more liquid.

For breads, you need to add more liquid. Start by adding 2-3 tablespoons. If your recipe is still dry, add a spoon extra at a time.

If you’re using a bread machine recipe increase the water called for by ¼ cup for 4-5 cups of flour, 3 tablespoons for less than 4 cups of flour.

Sprouted flour makes brilliant sourdough bread. Try growing your starter using sprouted rye flour and then adding sprouted wheat and spelt flour to the dough.


Organic Whole Spelt Flour

Spelt is the anarchist of grains. It’s tall and wavy and hard to harvest by machine, so it’s disliked by agri-business. It keeps its most nutritious parts in the kernel, so they’re not removed during the milling, ensuring you get a flour that’s high in protein, light to bake with – and sticks it to The Man.

 Organic Whole Buckwheat Flour 

Buckwheat isn’t really wheat, it isn’t even a grain. It’s a pseudo-grain that’s more closely related to rhubarb than wheat and it’s gluten-free. Buckwheat creates perfect pancakes, blinis and breads that really taste of something. Buckwheat’s nutty tang that’s made it a big favourite with the hippest bakers.

Organic Gluten-Free Porridge Oats 

These oats are as pure as can be and gluten-free. Normally oats are steamed before being turned into flakes, but Rude Health’s sprouted oats are simply rolled at a low temperature. This makes for porridge with a more earthy, complex flavour and creamy texture, and a satisfying bite.