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Ingredients
US|METRIC
4 SERVINGS
- 215 grams spelt flour (whole grain sprouted, rounded 1 1/2 cup)
- 60 grams rye flour (whole grain sprouted, scant 1/2 cup)
- 180 grams water (3/4 cup)
- 90 grams kefir milk (or buttermilk, 3/8 cup)
- 90 grams dark beer (3/8 cup)
- 30 grams maple syrup (honey or barley malt syrup, 1 1/2 Tbsp)
- 260 grams rye berries (whole sprouted organic, or organic rye berries. This is about 175g, 1 heaping cup before hydrating.)
- 45 grams pumpkin seeds (1/3 cup)
- 35 grams sunflower seeds (1/4 cup)
- 35 grams hemp seeds (heaping 3 Tbsp)
- 35 grams ground flax seeds (coarsely, use a mortar and pestle or mill, scant 1/4 cup)
- 20 grams flax seeds (whole, scant 3 Tbsp)
- 20 grams sesame seeds (heaping 2 Tbsp)
- 15 grams chia seeds (1 Tbsp)
- 160 grams sourdough starter (~2/3 cup)
- 9 grams salt (1.5 tsp)
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NutritionView More
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480Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories480Calories from Fat230 |
| % DAILY VALUE |
| Total Fat25g38% |
| Saturated Fat5g25% |
| Trans Fat |
| Cholesterol10mg3% |
| Sodium1160mg48% |
| Potassium470mg13% |
| Protein16g |
| Calories from Fat230 |
| % DAILY VALUE |
| Total Carbohydrate49g16% |
| Dietary Fiber9g36% |
| Sugars7g |
| Vitamin A0% |
| Vitamin C2% |
| Calcium15% |
| Iron30% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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