Thursday, July 14, 2016

Einkorn Flour - For a Healthy Sandwich Bread

Have problems digesting modern wheat products? I'm not surprised, most of them are more "frankenwheat" than the grains that grew wild for millions of years.

Modern wheats have been hybridized through years and years and millions and millions of dollars in research. The goal of hybridization has been to increase yields, fight against plant disease, pests, weather conditions, etc.  In and of itself that's not a bad thing but many are starting to wonder if this long history of hybridization is the explanation for the rising number of people with a high intolerance to gluten.

Try some Einkorn wheat. Einkorn has an entirely different genetic makeup than modern wheat. I get mine from Jovial Company, discovering them when I bought Carla Bartolucci's great cookbook titled "Einkorn - recipes for nature's original wheat." (it's an awesome bread baking cookbook that I'm going to spend many a Saturday playing around with as I do LOVE to bake and I could just sit and look at the beautiful photos of the food for hours).
Einkhorn is different from modern wheat may explain how, for many people, it does NOT contribute to gluten intolerance:

Most modern wheat is a hybrid of many different grains and grasses. Einkorn has a 14 chromosomes , whereas modern wheat has a 42 chromosomes which changes the gluten structure.   Einkorn is considered more nutritious than modern wheat, based on the higher level of protein, essential fatty acids, phosphorous, potassium, pyridoxine, and beta-caroten.

Einkorn is the world’s most ancient wheat,and the only wheat that’s never been hybridized. Einkorn is a delicious, healthy alternative to modern, mass market wheat as it was one of the first foods planted, at the birth of agriculture 10,000 years ago. It grew wild for millions of years before that

Einkorn isn’t just rich in history and nutrients, it’s also very flavorful.  Intensive farming stripped most wheat of its taste along with its nutritional value. Go back to nature’s original wheat for a surprisingly pleasant taste that doesn't need a lot of spreads or butter to taste moist and wonderful.

Einkorn is packed with more nutrients, vitamins, and dietary minerals than regular wheat. Einkorn has 40% more protein and 15% less starch than commercial wheat, plus abundant B Vitamins and trace minerals like iron.

This was my first try.  It made a great bread with a wonderful taste and is so easy you can always have some on hand for toast, sandwiches and french toast. Two hours start to finish including rise and bake time and literally a few minutes of my time to measure and mix.  This recipe was on the bag of flour (though the cookbook has more detailed instructions which I summarized slightly).

 I had a piece very lightly toasted with sugar free jam for breakfast and wasn't hungry until lunch. I made a small sandwich out of two slices with a piece of sharp cheddar with some raw veggies - and at 4 o'clock I'm not searching for my usual "snack" because I'm hungry.  It is light in the stomach, but very filling.

Jovial Two Hour Sandwich Bread

1 and 1/4 up warm water (120 degrees F)
1 and 1/2 teaspoons active dry yeast
2 tablespoons oil or melted butter
1 Tablespoon honey or sugar
3 and 3/4 cups Jovial Einkorn flour.
1  and 1/4 teaspoons sea salt (you can leave out - it just won't brown as much)

(Note:  Jovial says that sourdough bakers can also bake this loaf by substituting ½ cup (100 g) of refreshed starter for the dry active yeast and lengthening the first rise to 10 to 15 hours at room temperature. After shaping the loaf, the second rise should be lengthened to 60 to 90 minutes.)

Mix, warm water, yeast, honey  and oil together and stir until cream in a large bowl. Add flour on top of liquid, sprinkle sea salt over the top

Mix with a spatula or wooden spoon until you have a wet, sticky dough.

Cover with plastic wrap and let raise in a warm place 45 minutes.
Shape dough into a loaf on a well floured cutting board by gently kneading it a few times (it will be sticky - put a little flour on your hands but don't add to dough) then form into a 8 inch oval. Fold the oval into thirds like a letter, lifting and pressing the ends to the center m then just stretch  and fold, pressing the top and bottom into the center to form a loaf shape. This "turning" process, which is outlined with photos in the book, is essential to working with the Eikhorn which absorbs liquids slower than other flours and remains a wet stick dough (if you add extra flour to make it "dry" dough, you'll just be baking a brick)

Place in a non stick bread pan, cover with oiled plastic wrap and let rise for 30 minutes while oven preheats to 375 F.  Bake for 30-40 minutes.  Cool completely before slicing.

I think this recipe, making it with sourdough starter is going to be my "go to" sandwich bread from now on.


  1. I bet it is delicious! I haven't met too many breads that I have not liked. My curse would be to have a bread machine lol! Oh, as one DD to another, don't let that slow ya down!


    1. Yeah - the only sports bras that worked when I was a kid were really uncomfortable and made me look like I was expecting an assassination attempt I bet in the last 30 years they got better. I don't think my knees would do it though - severe arthritis in the one with no meniscus - and there's the whole "no minescus" thing (well half of it).

  2. I love bread. Any bread. It's my weakness! And cheese. And butter...

    1. The bread was SO good, so much flavor. The flour is not cheap about $30 for a 10 pound bag but looking at it by week for two people that's the cost of a designer coffee per week.

    2. The bread was SO good, so much flavor. The flour is not cheap about $30 for a 10 pound bag but looking at it by week for two people that's the cost of a designer coffee per week.


Thanks for visiting. Having been fortunate enough not to have to diet as a young woman - hitting middle age to find my Metabolism moved to Aruba and didn't even send a postcard was a rude awakening. Thanks for sharing the fun and the pain of getting back in shape. Note: If you are a stranger and include a link in your comment - it will not be posted, to ensure no SPAM or viruses are shared. Any link I post is tested first.