This simple recipe made out of sprouted wheat flour (easily adaptable with whole wheat or white flour), cinnamon, and applesauce, is the perfect breakfast muffin. It has a moist, deliciously warm apple cinnamon taste.
These muffins smell like heaven, especially when baking. They are so soft and have a warm, cinnamon flavor mixed with the perfect amount of apple. My favorite part- no peeling apples required! Applesauce gives these muffins that soft texture. Sprouted wheat flour always amazes me.
These muffins are my “go to” on busy mornings or even for a snack in the afternoon. With seven littles running around, it’s an easy win anytime!
WHAT IS SPROUTED WHEAT FLOUR?
Sprouted wheat flour are wheat berries that have been soaked in water for a certain amount of time, and as a result, the berries have begun to sprout. This process changes the composition of the actual wheat berry. To learn more, click here. Sprouted wheat flour is easier for the body to digest, and is full of vitamins and minerals that are readily available after being sprouted.
For me this means– no more brain fog after eating, no more rashes, no more inflammation, among many other things! I am allergic to wheat but have zero allergic reactions to sprouted wheat (hooray!). If you have allergies or wheat/gluten intolerances or just want a healthier way to eat, I highly recommend sprouted wheat flour. You can actually make it from home!
How Do You Bake with Sprouted Wheat Flour?
Sprouted wheat flour bakes similar to whole wheat flour. It tends to be a tad heavier and has a slightly different texture, especially if you are used to white flour. Don’t be fooled though, if you haven’t baked with whole grains yet, it really is pretty simple. Here are a few basic tips.
- Go scant when measuring flour. In other words, if you’re adapting a recipe and using sprouted wheat flour, one cup is usually a hair less than a cup. This is because after the process of sprouting the flour, drying it, and grinding it, wheat flour tends to be a little drier. It likes to soak up the liquid, so less is usually better. (That being said, you can also go scant on the liquid used in breads, rolls, etc. and get the same result. Trial and error.)
- Add a little bit more baking soda or baking powder when baking. If a recipe calls for 1 teaspoon of baking soda, do 1 teaspoon, plus an 1/8th of a teaspoon. This is especially true for recipes that are heavier such as biscuits or cookies.
- Sprouted wheat flour tends to brown a little easier as well, so be ready to put a piece of tin foil on top of your pie crusts. But for the most part, it bakes very similar as regular flour.
All of the recipes on this website, are already adapted to using sprouted wheat flour. These are great tips to help you adapt some of your favorite recipes to healthy whole grain goodness!
Is Sprouted Wheat Flour Good for You?
Big, big yes! You can learn more here. Essentially, our ancestors soaked, sprouted, and fermented every seed they ate, which allowed their bodies to digest grains so much easier. In our society, we like things fast and furious, hence instant yeasts and white fluffy flour with very little nutritional value.
But white flour verses sprouted whole wheat flour? There is no comparison on nutrition. Sprouted wheat knocks it out of park and beyond.
How Do I Make Simple Applesauce Muffins?
Glad you asked! You will start by preheating the oven to 350 degrees. Line or grease a standard muffin tin with 12 cups. Very lightly grease the muffin liners with a nonstick cooking spray to help the muffins not stick.
You will need two bowls for mixing, a medium and small. In the medium bowl whisk together the coconut oil, sugar, eggs, vanilla, and applesauce. In the small bowl use a fork and combine the sprouted wheat flour, baking soda, salt, and cinnamon.
Be careful not to over mix but stir the dry ingredients into the wet ones until just combined. The batter will look slightly lumpy, and that is totally normal.
I like to use a small cookie scoop to scoop the batter into the muffin tins. A spoon would also work great. Evenly distribute all of the batter into the tins.
Bake for 13-14 minutes. Do not over bake or the muffins can get dry quickly.
Remove them from the tin and let them cool on a cooling rack.
You can easily double the batch, just be extra careful when combining the flour and the liquid mixtures. These muffins store great in a Ziplock bag or can be frozen after baked as well.
This recipe is adapted from Mels Kitchen Cafe.
Applesauce Muffins- Sprouted Wheat Flour
- 1/4 cup coconut oil, melted or butter
- 1/3 cup sugar
- 2 eggs
- 1 teaspoon vanilla
- 3/4 cup unsweetened applesauce
- 1 1/2 cups sprouted wheat flour or whole wheat flour/ white flour
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 teaspoon cinnamon
- Preheat the oven to 350 degrees. Line or grease a standard muffin tin with 12 cups. Very lightly grease the muffin liners with a nonstick cooking spray to help the muffins not stick.
- In the medium bowl whisk together the coconut oil, sugar, eggs, vanilla, and applesauce.
- In the small bowl use a fork and combine the sprouted wheat flour (scant- see post above), baking soda, salt, and cinnamon.
- Stir the dry ingredients into the wet ones until just combined. Be careful not to overmix. The batter will be a little lumpy.
- Evenly distribute the batter into the 12 tins. I like to use a small cookie scoop or a spoon to do this.
- Bake for 13-14 minutes. Do not overbake or the muffins may be a bit dry.
- Remove from the muffin tins and let the muffins cool on a wire cooling rack.