Ezekiel flourless sprouted grain bread is a nutrient-dense food made by the Food for Life company, famously based on a biblical recipe from Ezekiel 4:9. The original recipe calls for a mix of organic grains and legumes, which are sprouted before being mashed and baked into bread, rather than being milled into flour. This unique process is key to the bread's nutritional and digestive advantages.
The Core Ingredients of Ezekiel 4:9 Bread
The ingredient list for the original Ezekiel 4:9 Sprouted Whole Grain Bread is notably simple and natural. The recipe combines six organic, sprouted grains and legumes with a few other basic ingredients.
The Six Sprouted Ingredients:
- Organic Sprouted Wheat: A fundamental ingredient providing a base for the bread's structure and flavor.
- Organic Sprouted Barley: Adds a nutty flavor and contributes to the complete protein profile.
- Organic Sprouted Millet: A gluten-free grain that adds a subtle sweetness and texture.
- Organic Sprouted Lentils: A legume that enriches the protein and fiber content of the bread.
- Organic Sprouted Soybeans: Another legume source that combines with the grains to form a complete, plant-based protein.
- Organic Sprouted Spelt: An ancient wheat variety that adds a slightly sweet, mild flavor.
Other Ingredients:
- Filtered Water: Used to sprout the grains and create the dough.
- Fresh Yeast: The natural leavening agent that helps the bread rise.
- Organic Wheat Gluten: A natural protein that helps create the bread's texture. It's important to note this makes Ezekiel bread unsuitable for those with celiac disease or severe gluten intolerance.
- Sea Salt: Used for flavor enhancement.
- Malted Barley: Sometimes included as a natural sweetener, though no refined sugar is added.
The “Flourless” Advantage: Sprouting and its Benefits
The term "flourless" can be confusing, but in the case of Ezekiel bread, it means the grains are not dried and ground into a powdered flour. Instead, the grains and legumes are soaked until they begin to germinate, a process known as sprouting. Once sprouted, the grains are mashed into a wet dough before baking.
Benefits of Sprouting Grains:
- Increased Bioavailability: Sprouting breaks down "anti-nutrients" like phytic acid, which can interfere with the absorption of essential minerals such as iron, zinc, and magnesium. This process makes the vitamins and minerals more available for your body to absorb.
- Enhanced Nutrient Content: The sprouting process increases levels of certain vitamins, including B vitamins, vitamin C, and vitamin E, as well as minerals.
- Improved Digestibility: Sprouting breaks down complex starches and carbohydrates into simpler, more digestible forms, which can reduce digestive discomfort like bloating for some people.
- Complete Protein: When combined, the sprouted grains and legumes in Ezekiel bread provide all nine essential amino acids, making it a rare and complete source of plant-based protein.
A Comparison of Ezekiel Bread and Standard Whole Wheat Bread
| Feature | Ezekiel 4:9 Sprouted Grain Bread | Standard Whole Wheat Bread |
|---|---|---|
| Key Process | Grains are sprouted, then mashed into a dough. | Grains are dried, milled into flour, then mixed into dough. |
| Ingredients | Organic sprouted whole grains and legumes, water, yeast, sea salt. | Whole wheat flour, water, yeast, oil, sugar, and often preservatives or added starches. |
| Nutrients | Higher protein, fiber, and more bioavailable minerals and vitamins due to sprouting. | Contains fiber and some nutrients, but with higher levels of anti-nutrients. |
| Additives | No preservatives, artificial ingredients, or added sugars. | Often includes preservatives and added sugars to extend shelf life. |
| Shelf Life | Shorter shelf life; typically found in the freezer section to maintain freshness. | Longer shelf life due to preservatives; found on regular bread aisles. |
| Glycemic Impact | Lower glycemic index due to the sprouting process breaking down starches. | Higher glycemic index than Ezekiel bread. |
Nutritional Breakdown and Health Benefits
Beyond its clean ingredient list, Ezekiel bread offers a host of nutritional benefits. Per slice, it contains about 80 calories, 5 grams of protein, 3 grams of fiber, and no added sugar. This balance of protein and fiber is particularly beneficial for satiety and stable blood sugar levels. The higher nutrient content resulting from the sprouting process means each slice is a good source of manganese, selenium, and zinc. Furthermore, it's packed with important B vitamins like niacin and folate.
Considerations When Eating Ezekiel Bread
While highly beneficial, there are a few important considerations. Firstly, despite being flourless, the original Ezekiel bread is not gluten-free because it contains sprouted wheat, barley, and spelt. Individuals with celiac disease or non-celiac gluten sensitivity should avoid it or opt for a certified gluten-free alternative from Food for Life. Secondly, due to the lack of preservatives, Ezekiel bread is sold frozen and must be refrigerated or kept frozen at home to prevent mold. The dense, hearty texture can also be a new experience for those accustomed to softer commercial breads. A great way to prepare it is toasted, which enhances its nutty flavor.
Conclusion
In summary, the ingredients in Ezekiel flourless sprouted grain bread are a simple, clean, and nutritious blend of organic sprouted grains and legumes, water, yeast, and sea salt. By using the sprouting process instead of traditional flour milling, Food for Life creates a product that is not only packed with more bioavailable vitamins and minerals but also offers a complete plant-based protein. For those looking for a wholesome, less-processed bread option that is high in protein and fiber, Ezekiel bread is an excellent choice, provided you don't have a gluten allergy. To learn more about their products and find a store near you, visit the Food For Life website.
