WHAT IS THE BIG HYPE ABOUT FRESHLY MILLED FLOUR OR ANCIENT GRAINS?
WHAT IS FRESHLY MILLED FLOUR?
You might be wondering what freshly milled flour actually is and how it stacks up against a standard bag of flour from the local grocery store. For starters, store-bought flour—whether it is whole wheat, bread flour, or all-purpose—was likely milled quite some time ago before sitting on a retail shelf for who knows how long and then to sit again some more in the new owner’s kitchen before it’s used for baking. This matters because the moment grain is broken down, the flour begins to degrade and lose its vital nutrients.
Milling and using the the whole grain the same day it’s milled to make sourdough completely shifts the playing field. Freshly milled flour is enzymatically hyper-active, contains live microbes, and retains 100% of the aromatic oils in the grain’s germ that usually dissipate during storage. When paired with sourdough fermentation, these grains taste cleaner, less bitter, and significantly more complex than aged whole wheat.
HOW QUICKLY DOES FLOUR OXIDIZE?
While the exact timeline of this nutritional decline is continually debated, studies point out that the process starts
immediately after milling, with essential
fatty acids and enzymes being the very first things to go. The moment a whole grain kernel is cracked open, its biological protective seal is broken. The unsaturated fatty acids stored in the wheat germ are immediately exposed to oxygen and light. The fatty acids begin to oxidize (start to go rancid) as they are introduced to oxygen. Historically, bread makers didn’t deal with this issue; they would bake their loaves right after having the local town miller grind their grains. This was traditionally done using two massive millstones, with each stone typically weighing approximately one ton! Learning that puts a whole new perspective on the words of Jesus when he warned that it would be better to have a millstone tied around your neck and be tossed into the bottom of the sea than to cause a little child to stumble, doesn’t it? We don’t have any massive millstones in our local towns but maybe we need to bring that old tradition back in more ways than one! Regardless, we need to look back to look ahead.
WHAT IS THE PROBLEM WITH TODAY’S FLOUR?
Why do we have such an issue with our wheat today when historically bread was a staple for so many cultures? I believe that freshly milled whole grains are the answer. Historically, people used their grains immediately after grinding them, and they used the whole grain—not just parts of it. This is the main difference between modern flours: whole wheat flour is the entire wheat berry ground up with nothing removed, whereas all-purpose and bread flours use only the starchy endosperm.
A wheat berry consists of the fiber-rich bran, the nutrient-dense germ (which holds the healthy fatty acids and vitamins), and the starchy endosperm.
When you buy bread that is light and fluffy, you can likely bet that you are eating just that starchy endosperm. This applies to the vast majority of breads sold today, including many found in artisanal bakeries. So, where does sourdough fit in?
WHERE DOES SOURDOUGH FIT INTO THE EQUATION?
Sourdough fermentation is the traditional way bread was made for centuries, and it is crucial for making nutrients bioavailable. Phytic acid in the grain blocks the body from absorbing the actual nutrients in the grain. It’s as if its locked in the room and sourdough has the key to unlocking the door, causing the nutrients to now be bioavailable, finally available for your body to utilize. The key is only unlocked, however, if it goes through the full sourdough process. No shortcuts allowed by simply throwing some starter into the dough, adding some quick yeast to make it rise and call that sourdough. Or another trick of adding vinegar to give it that sour taste. That, my friend, is cheating and you don’t get the prize if you cross the finish line after being dropped off in a car just a few feet from crossing. That is likely the store bought sourdough that might be sitting on your countertop for weeks with all the preservatives it also contains to keep the shelf life longer. Don’t be fooled by thinking the more sour the bread the healthier it must be. That is not actually accurate but we will save that conversation for another time. We also won’t get into bromate or other additives but check out the footnote if interested.
Other benefits of allowing the dough to undergo the full sourdough fermentation process is that it makes the dough become lower on the glycemic index, and it increases the B vitamin content in the grains. It also breaks down the proteins and gluten to help the body easier digest the bread.
However, when we only eat fluffy, light and airy sourdough, we are still missing out on a lot of health benefits. It’s like someone throwing a wad of money in the air and you simply grabbing a $5 bill and just leaving. Why not go for the gold if it’s there to receive? Eat the icing with the cake! While fermentation does create new nutrients, the absolute best of both worlds is combining the full fermentation process of true sourdough with freshly milled whole grains. This locks in the vitamins, essential minerals, fatty acids, and enzymes that nature intended to help us digest the grain properly.
Overview Of How Fermentation Changes Nutrients
- Mineral Bioavailability: Lactic acid bacteria lower the dough’s pH, which activates enzymes that degrade phytic acid (phytates). Phytates normally bind to vital minerals like iron, zinc, magnesium, and calcium; destroying them frees these minerals for your body to absorb.
- Protein Digestibility: Microbes break down complex proteins (including gluten) into smaller peptides and free amino acids, making them much easier for your body to process and utilize.
- B-Vitamins and Folate: The metabolic activity of the wild yeast and bacteria can enhance levels of certain B-complex vitamins, including folate (B9), riboflavin (B2), and B12.
- Improved Fiber Composition: Fermentation alters the structural composition of dietary fiber in the grain, which can positively influence gut microbiota and lower the glycemic response.
CHOOSING BREAD FROM SAN CLEMENTE SOURDOUGH
What Percentage Of Freshly Milled Flour Should You Choose?
There are plenty of grain varieties which means various flavors, nutrient
To make a short story longer, I have multiple options for you to choose from to get your feet wet into the freshly-milled grain world by merging the sourdough fermentation process, freshly milled grains, and the fluffy white sourdough bread widely sold that we have all grown accustomed to and love. But if you are ready to dive in head first into 100% freshly milled grains I am ready for you too!
I understand that not everyone is ready to eat 100% whole grains or they may just like a variety of choices and in-betweens. This is why I have options such as blends of 40% or 50% freshly milled whole grains. You may not realize it but if you’ve ever bought wheat bread from the store, unless it says it’s 100% whole wheat more than likely it is a blend of whole wheat and all purpose flour. In the same way, I make similar blends to choose from so you can decide on what you’d like. The difference is my blends are always organic grains and freshly milled the same day of making the dough.
Example: 40% freshly milled bread is 40% of whatever grain of choice (whole wheat, kamut/khorasan, einkorn etc)which has been milled the same day of making the dough. The remaining 60% is standard (unbleached and organic) “white” flour (with no additives/conditioners etc). I can almost guarantee that your last loaf of sourdough bread was made with this flour. It is widely sold (which means all-purpose or bread flour where the bran and germ are removed). In short, take the sourdough bread you are used to buying at a local bakery and a little less than half of it is made with whole grains so it will be a bit darker, nuttier, bolder tasting. The higher the percentage of the freshly milled bread you choose, the more nutrients you get. However, this does come at a slight cost. The higher the whole grain means less of the starch and gluten network which equates to a denser, less fluffy loaf. It’s a trade off so see where you are most comfortable with.
If you are ready to dive into the healthiest options then go for 100% freshly milled bread and choose the grain you would like to try. If you are very accustomed to regular sourdough bread and would like to try some freshly milled options but don’t want a huge contrast then stick with a lower percentage. You are still boosting your nutrients anyway you look at it.
What Types of Grain Options Does San Clemente Sourdough Offer?
There are plenty of grain varieties which means various flavors, nutrient profiles! I use the standard whole wheat but I also have grains that have been tried and true for centuries. These are also known as the Ancient Grains including Einkorn, Rye, and (my personal favorite) Khorasan. Others such as spelt will be added soon.
Einkorn has very little gluten which means it doesn’t get the rise that other grains do but it is also great for those that have gluten sensitivities. I also do have plans to make a gluten free sourdough bread in (hopefully) the near future.
Side note: I also offer freshly milled-flour for sale in various grain options and sourdough starter for any bakers or aspiring bakers.
The Flavor Profile Of Each Grain
Red/White Wheat: Offers a robust, classic whole-wheat flavor with deep, earthy, and slightly bitter or grassy notes that balance well with a strong sourdough sourness blended with a a much milder, sweeter, and lighter flavor profile with subtle nutty undertones.
Rye: Delivers a deep, robust, pungent, and earthy taste with a distinct, sharp tang and sourness with hints of pumpernickel, malt, and a slightly sour finish.
Khorasan (AKA Kamut): Features a rich, buttery, naturally sweet, and nutty taste. It has very little bitterness, leaving a pleasant, rich residual sweetness that softens the acidity of the sourdough fermentation. [1, 2]
Einkorn: A delicate, slightly grassy, and distinctly nutty profile with a mild, sweet character. It has a warm, inviting aroma and a lighter, less aggressive whole-grain presence than modern wheat.
Spelt: Known for a naturally sweet, mild, and nutty flavor with subtle honey-like hints or warm grain aromas and low bitterness.
Blend of Wheat, Spelt, Rye, Einkorn, and Khorasan: Creates a complex, multidimensional taste. The sweetness of the einkorn, spelt, and khorasan balances the sharp pungency of the rye, while the standard hard wheat grounds the loaf with a familiar earthy base. The result is deeply nutty, buttery, mildly sweet, and balanced by a well-rounded lactic and acetic sourness.
SUMMARY: HOW TO CHOOSE YOUR PERFECT LOAF (GRAIN TYPE & FM PERCENTAGE)
You will find that almost every item I sell has freshly milled whole grains at least sprinkled in there for boosted nutrients and flavor so by simply buying my bread or other baked goods you are getting a touch of freshly milled grains already.
Grain Flavor Summary:
Whole wheat is a common flavor you probably already know but freshly milled will always taste better! . khorasan and einkorn I would describe as more nuttier. Choose einkorn if you want less gluten. Khorasan is my favorite flavor and I love that it’s an ancient grain.
Percentage Summary:
Try a percentage you are comfortable with. The lower the percentage of freshly milled whole grains the more it will be like the sourdough you are used to. The higher the percentage the more denser the loaf, both physically and in nutrition. Or simply try in the middle 50%.
Other interesting facts for boring bookworms:
Difference Between All Purpose & Bread Flour: Both flours have the bran and germ removed, leaving only the starchy protein-filled endosperm, but each uses a different type of wheat. Bread flour uses a wheat grain that has a hight percentage in protein (primarily from hard wheat varieties). All-purpose flour is typically made from a blend of hard and soft wheat varieties.
Additives In Bread: Many flours commonly sold have added ingredients such preservatives/ stablizers. To mass produce something you would need to make it last enough time for it to be packaged and sold on the grocery shelves so can you blame them too much, right? The fatty acids are removed in the bread (germ) so that it doesn’t go rancid so quickly. If you see “refined” it’s just the endosperm that’s used (which is likely 99% of bread sold today even in bakeries, and yes, most of artisan sourdough bread is made with just the endosperm). “Enriched” just think “additives.” They took out a bunch of vitamins and healthy fats by using only the endosperm so now they need to synthetically add some back to make it look similar to its origins. Also highly common is bleached flour to give that stark white appearance and make it even fluffier but any nutrients remaining in that flour has just been bleached. Ingredients to look out for are benzoyl peroxide or chlorine/chlorine dioxide. There are multiple dough conditioners (to help make the bread soft and fluffy as well as reliably uniform), emulsiers, oxidizers, protein relaxing agents etc. Potassium bromate is an oxidizer that can displace iodine in the body. Iodine used to be the dough conditioner of choice until potassium bromate was found to be a more cost-effective and reliable replacement. If you are interested in learning more about iodine displacement, an interesting read that dives a bit deeper into this topic is ‘Iodine: Why You Need It, Why You Can’t Live Without It’ by Dr. David Brownstein. Thankfully, beginning in 2027 potassium bromate will be illegal to sell/ use in California.
Organic VS. Non-GMO:
What to choose? Well, I don’t like my food genetically altered and I don’t like glysophate/ pesticides either and try to avoid both! For something to be labeled as organic it cannot be genetically modified so you kill 2 birds with one stone when reaching for organic over non-gmo. Rest assured to know that I always seek to use organic ingredients in everything I make which is 99% of the ingredients. As an example, I haven’t come across “organic salt” but I’m not sure it’s necessary at this point.
