How to Make Soaked Flour Whole Grain Muffins

Mary holding muffins baked with soaked flour

5 from 2 votes

How to Make Soaked Flour Whole Grain Muffins

Learn how to bake with soaked flour to maximize nutrition and digestibility and make the best whole grain muffins you have ever had!

Prep Time15

Cook Time30

Soaking Time1

Total Time1 45

Course: Baked Goods

Cuisine: Americana

Servings: muffins

Calories: 127kcal

Author: Mary Bryant Shrader

Equipment

1 Muffin Tin 6-cup or 12-cup

Ingredients

Soaked Flour

2 cups whole grain flour I used whole wheat flour, but you can use any whole grain flour, including spelt flour or einkorn flour.
2 cups acidulated or cultured liquid I used water with 1 tablespoon of raw apple cider vinegar. Other options include water with lemon juice, kefir, whey, diluted yogurt, raw milk, or diluted clabber.

Soaked Flour Muffins

soaked flour from recipe above
buttermilk or other liquid, optional milk, raw milk, etc.
2 large eggs
1/2 cup whole dry sweetener I used only 1/2 cup sucanat, but you can increase the sweetener to 1 cup. Other sweetener options include maple sugar or date sugar. You can also use liquid sweeteners at a lower quantity. For example, 1 cup whole dry sweetener is equivalent 3/4 cup liquid sweetener.
1/2 cup butter, melted and cooled slightly I used 1/2 cup butter for moist muffins, but you can reduce the amount of butter to 1/4 cup. If you do not have muffin cup liners, you will need additional butter to grease the muffin cups.
1 cup "mix-ins" I used pumpkin purée, but other options include shredded zucchini, carrot, apple, mashed banana, berries, and chocolate chips.
2 tsp spice I used cinnamon, but you can use any spice, including allspice, nutmeg, cloves, and cardamom.
1 tsp flavored extract I used vanilla extract, but you can use any flavor.
1/2 tsp fine ground sea salt
2 tsp baking powder
1/2 tsp baking soda

Instructions

How to Soak Flour

Add flour to a large bowl and add in the acidulated liquid. Mix well.
Cover the bowl with a dish towel and leave undisturbed at room temperature for 8 to 24 hours.

How to Make Soaked Flour Muffins

Preheat oven to 425°F (218°C).
Line a 6-cup or 12-cup muffin tin with muffin cup liners. Set aside. If you do not have muffin cup liners, coat each muffin cup well with butter.
If the soaked flour does not look like pancake batter, add buttermilk or other liquid to thin. Set aside.
In a medium bowl, whisk eggs, add in sweetener, and then whisk until the sweetener dissolves and is fully incorporated with the eggs.
Add the remaining ingredients to the egg and sweetener mixture except for the soaked flour, the baking powder, and the baking soda. Mix well.
Add this mixture to the soaked flour and mix well until thoroughly incorporated. This is your muffin batter.
Sift the baking powder and baking soda into the muffin batter using a mesh strainer. Mix gently to incorporate but DO NOT over mix.
Fill each muffin cup 3/4 full with batter.
Place the muffin tin on the middle rack of the oven and bake the muffins for 5 minutes at 425°F (218°C).
After 5 minutes, lower the oven temperature to 350°F (177°C) and continue to bake the muffins for an additional 25 minutes or until the tops are rounded and golden brown and a toothpick inserted in the middle of a muffin comes out clean.
Repeat with the remaining batter until all muffins are baked.
When the muffins are baked, remove them from the oven and place the muffin tin on a heatproof surface.
Allow the muffins to cool slightly. Once you can handle the muffins, remove them from the muffin tin, transfer them to a cooling rack, and allow them to cool further.
Stored in an airtight container, muffins will stay fresh in the refrigerator for 3-4 days. Stored in a freezer-safe airtight container, muffins will stay fresh in the freezer for 2-3 months.
To reheat muffins, place in a 200°F (93°C) oven for no longer than 15 minutes.

Video

Notes

Find this recipe and video at https://marysnest.com/how-to-bake-with-soaked-flour-to-maximize-nutrition/

Nutrition