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China is credited with developing the method for germinating seeds many centuries ago. On long ocean voyages, Chinese sailors used sprouted mung beans as a source of vitamin C for preventing scurvy. Vitamin C is produced in significant quantities when you sprout seeds and many other nutrients are increased substantially including the B vitamins and carotene.
Probably the best aspect about sprouting is that it renders the grain significantly more digestible as well as nourishing.
Phytic acid and complex carbohydrate molecules which cause intestinal gas are broken down. Sprouting also inactivates aflatoxins which are carcinogens found in grains.
How to Source Sprouted Flour for Pizza Crusts
You have 3 options for obtaining sprouted flour in your home when you are ready to give it a go:
- Buy sprouted flour. Buying already sprouted and ground sprouted flour is the easiest and quickest option. See my Resources page for producers of quality sprouted grains of all kinds.
- Grind sprouted grain you purchased. This is a good option if you have a grain grinder and want the freshest flour possible but don’t have time to do the sprouting yourself. Again, my healthy shopping guide lists vendors of sprouted, unground grains.
- Sprout the grain yourself and then grind it. This is the option that takes the most time and is the most economical. If you have the inclination to learn how to sprout yourself, you can learn what to do from the videos on sprouting flour I have filmed.
I would suggest that sprouted flour pizza crust be your first dish to try. Making sprouted flour pizza crusts is easy, and it is fun to work the dough with your hands. The kids can get involved with this task when you make pizza for dinner.
With all the toppings on top of the savory sprouted flour pizza crust, the slightly different but very enjoyable taste sprouted flour imparts to the grain will be less noticeable and easier to get used to for young eaters who notice any and all differences at the dinner table!
Sprouted Flour Pizza Crust Recipe
Backside Bonus: Sprouted flour is much more filling that unsprouted flour, so don’t be surprised if you can only eat one or two slices of sprouted flour pizza where you could eat more with an unsprouted crust!
If you would like to try other healthy pizza crust variations, this grain free recipe for almond meal pizza crust is delicious and simple to make. Just be sure the almond meal is properly prepared to reduce the digestive risks from anti-nutrients.
Or, you can try coconut crust pizza, which is also grain free. No special preparation is required for the coconut flour.
If you are simply avoiding wheat, try this recipe for gluten free pizza crust instead.
Tip: This healthy pizza makes a great lunchbox item that most everyone will enjoy!
Sprouted Flour Pizza Crust
Easy to make sprouted flour pizza crust recipe to add nutrition and digestibility to your homemade pizza. Makes 2 - 13" pizza crusts.
- 2 cups sprouted flour
- 1/2 cup parmesan cheese shredded
- 2/3 cup whole milk
- 1/4 cup expeller pressed coconut oil
- 2 Tbl extra virgin olive oil
- 1 tsp dried basil
- 2 cloves garlic crushed
- 1 tsp dried oregano
- 1 tsp onion powder
- 2 tsp aluminum free baking powder
- 1 tsp sea salt
Preheat oven to 425 F/218 C. Mix all sprouted flour pizza crust ingredients in a bowl with your hands until the dough pulls away from the sides of the bowl. Gather dough together with your hands and press into a ball.
Knead dough in bowl 10 times to make smooth then divide dough in half. On lightly floured surface roll each half into a 13 inch circle. Place on pizza pan (use parchment paper to cover if you have only aluminum ones). Turn up edges 1/2 inch and pinch.
Brush circles with 2 Tbl of olive oil.
Bake sprouted flour pizza crusts for 10 minutes. Remove from oven and add add desired toppings. Try this easy, no cook pizza sauce. Bake for 5-10 minutes until it looks done.
Serve and enjoy!
Refrigerate any leftovers you may not have used. This pizza crust will last for several days in the refrigerator, and you can even freeze it if you desire to make pizza at a later date.
How can i make this recipe into a sourdough crust? What would i omit?
I’m wondering the same with using almond milk instead…will that work?
Never tried it. If you do use almond milk as a substitute, use homemade as store versions are full of sugar, synthetic vitamins and additives. Here’s a recipe to consider: https://www.thehealthyhomeeconomist.com/fermented-homemade-almond-milk/
I’ve made this a couple of times now and turned out the same both times – good but wondering if something is off. My pizza circles can’t come close to 13″ diameter – dough would be way too thin. And it is sticky rolling it out. I’m buying sprouted pastry flour for this, but it doesn’t seem like near enough flour. Any suggestions?
Is this supposed to rise? I used aluminum free baking powder from a brand new in date container, and both times I made this, it did not rise. At all.
I’ve made these into tasty little crackers… delicious!! Roll out thinly… score them into squares… and experiment with baking time. Seems to work fairly well, though a bit inconsistent with regards to softness and crispness. Can’t wait to try the other cracker recipe on the blog.
I was wondering if I could just substitute almond milk for the whole milk…I am a vegetarian (who eats vegan 99% of the time) and am willing to use the Parmesan in the dough, but we don’t buy cows milk at our house…would it work just find using almond milk instead?
so am i doing something wrong? this is so crumbly i can’t roll it out?
I recently sprouted and ground A LOT of wheat flour. Looking forward to making this recipe tonight!!