three-ingredient essene raisin bread ‘muffins’

Sprouted wheat, raisins, and cinnamon — how simple is that?!  Dense-textured, naturally sweet, they do take some time but most of that is waiting time.  So get out of the kitchen and go for a run, forget you’re making sprouted wheat muffins, and on the third morning you’ll wake to see the wheat berries are ready to go.  Then it takes thirty seconds to grind them up in a food processor, one minute to mix in the raisins and cinnamon, another two minutes to put them in a muffin tin, and two and a half  hours to dehydrate in your oven.  I like to turn them over after about an hour and a half so they are fully dry on top and moist on the bottom.  You can tell when they’re ready to flip, as your kitchen will smell heavenly!

essene muffins

I first learned how to sprout wheat and make Essene bread from Ann Wigmore’s The Sprouting Book, in the 1980s.  I hadn’t made any Essene bread in a couple of decades, but now that I’m vegan again (for good!)  have been revisiting some of the earlier health pioneers’ ideas.  How’s this for ‘early’ — this is Bible bread!  See Raw Food Coach’s blog for more information on the excellent nutrition in sprouted wheat.  Note, these are not light and fluffy; don’t expect them to rise or to taste like flour-based muffins.  Also, the photo shows mostly the dry tops, with four upside-down muffins so you can see how moist the rest of the muffin remains.

Prep TIme:  4 days.  yup, 4 days.

Effort Time:  5 minutes.

‘Bake’ Time:  2 – 2  1/2 hours


1 1/4 c winter wheat berries 

1/2 c raisins

1 heaping t cinnamon


Step One:

Soak wheat berries overnight in water to fill a quart-sized mason jar.  (Start soaking them by 5-6 p.m. if you can.)

Step Two:

Drain and rInse wheat berries, drain again, and set them out, jar on its side, anywhere airy and without direct sunlight.  RInse them twice more during this day.  Repeat another day.

wheat sprouts ready

Step Three:

Examine your sprouts.  Somewhere around the third day of sprouting, they are ready to go.   The little stems are about the same size or a bit less than the berry itself (better to err on the side of less).  There will be little thin stringy roots too — don’t judge by those; they’re a little longer.  If you see green, they’ve gone too long — wheatgrass on the way!   Skip the last rinse; they’ll be drier and bake up faster.

wheat in processor

Step Four:

Place sprouted wheat berries in food processor.  Grind them up for about thirty seconds.  They will be textured and gummy, not pureed.

mix by hand essene

Step Five:

Place ground wheat berries in medium-sized mixing bowl; toss in raisins and cinnamon.  Mix together with your hands.  The dough will stick together nicely.  If it doesn’t, wet your hands and keep mixing for several more seconds.

Step Six:

Form patties, about two tablespoons each, and place into ungreased twelve-muffin tin.  Bake at 200 degrees for two to two and a half hours, turning them over about halfway through.  Muffins on right in photo below have been turned; see how they are moist underneath.  You don’t want to lose all that moisture; use your judgment as to when to take them out.

essene muffins baking

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