Fresh Ground Wheat For Gluten Sensitivity

Our Family's Approach to Gluten

In our family, we make a conscious effort to avoid processed gluten. Some of our immediate family members are sensitive to it. While there do not have celiacs, eatting to much gluten leads to issues like eczema and itchy skin. We limit our gluten intake to just once a week and when we do consume gluten, we try to choose fresh milled whole grains, which retain beneficial digestive enzymes that are often stripped away during commercial processing.

Homemade Wheat Products

We’ve found that homemade wheat products in moderation don’t trigger our symptoms, making them a safe choice for us. Everyone is different, but if you're having difficulty giving up wheat entirely and don't have celiac disease, fresh ground wheat products may be an option for you. Muffins are a great starting point for incorporating fresh ground grains into our diet.

Getting Started with Muffins

If you’re new to using fresh ground grains, a simple tip is to start with a 50/50 mix of fresh ground wheat and all-purpose flour. This way, you can gradually adjust the proportions to suit your taste while still enjoying the benefits of fresh milled whole grains. 🌾💛

🌾 Fresh Ground Wheat Muffins

(Makes ~24 muffins)

Ingredients:

• 4 ½ cups freshly milled flour

  (We usually einkorn which has a very low gluten content or hard white wheat berries)

• 2 tsp salt

• 2 tsp baking soda

• 2 tsp baking powder

• 2 cups vegan yogurt (we love Foragers dairy-free cashew yogurt)

• ½ cup unsweetened applesauce with 2 tbsp ground flaxseed mixed in (let sit 5 minutes)

• 1 cup oil (coconut, avocado, or neutral oil)

• 1 cup maple syrup, honey, or sugar—if using sugar, add with dry ingredients)

• 2 cups diced fruit (strawberries, apples, blueberries, bananas) OR 1 ½ cups chocolate chips

• 1–2 tsp cinnamon (optional, omit if making chocolate chip version)

• 2 tsp vanilla extract (omit for plain or savory muffins)

Instructions

1. Preheat oven to 375–400°F. Grease muffin pans or line with paper cups.

2. Mix all dry ingredients together in a large bowl. (If using sugar instead of honey, add it here.)

3. In another bowl, whisk together cashew yogurt, applesauce/flax egg, oil, honey, and vanilla until smooth.

4. Add wet mixture to dry and stir gently until just combined (don’t overmix).

5. Allow flour to fully absorb the wet mixture for about 15 minutes. (Fresh ground takes a little while to absorb moisture)

6. Fold in fruit or chocolate chips.

7. Scoop batter into muffin cups, filling about ¾ full.

8. Bake 12–14 minutes, until just underdone (they’ll finish setting while resting).

9. Let rest in the pan for 3–4 minutes, then transfer to a cooling rack.

Notes

• Fruit Version: Light, tangy, and fresh.

• Chocolate Chip Version: Sweet treat, especially good with flax egg + cashew yogurt for a rich texture.

• Muffins freeze well (reheat in toaster oven for best texture).

• Try cornmeal instead of wheat flour for a savory cornbread-style muffin.