Manna Bread
Manna Bread is an ancient, flourless sprouted grain loaf made from just whole wheat berries, sea salt, raisins, and cinnamon. With no yeast, no added sugar, and no refined flour, every slice is pure whole-food nourishment — naturally sweet from the sprouting process, dense, moist, and deeply satisfying. This time-honored Essene bread takes about three days from start to finish, but the active work is minimal, and the result is a truly one-of-a-kind loaf unlike anything you can buy at the store.
Equipment
- Wide-mouth quart mason jar For soaking and sprouting the wheat berries
- Cheesecloth or sprouting jar lid screen To cover the jar and allow air circulation during sprouting
- Rubber band To secure cheesecloth over the jar
- Food processor At least 8-cup capacity; essential for grinding sprouted berries into dough
- 9x5 inch loaf pan Standard loaf pan; a baking sheet lined with parchment also works
- Parchment paper Prevents sticking and makes cleanup easy
- Kitchen scale (optional) For consistent results
- Large bowl For rinsing berries during the sprouting process
- Fine-mesh strainer Useful for rinsing berries at each sprouting stage
- Wire cooling rack For cooling the loaf completely after baking
- Serrated bread knife For slicing the dense, moist finished loaf
- Instant-read thermometer (optional) Internal temp should read 190–200°F when fully baked
Ingredients
- 2 cups organic hard red wheat berries Whole and undamaged; must be organic so the germ is intact for sprouting
- 3/4 tsp fine sea salt
- 1/3 cup raisins Adds natural sweetness and chew
- 1 tsp ground cinnamon Optional but highly recommended
Optional Add-Ins
- 2 tbsp raw honey or maple syrup Optional; for a sweeter loaf
- 1/4 cup chopped dates Optional
- 2 tbsp flaxseeds or sunflower seeds Optional
For Topping (Optional)
- sesame seeds Optional; for topping before baking
- rolled oats Optional; for topping before baking
Instructions
- Place 2 cups of organic hard red wheat berries in a wide-mouth quart mason jar, rinse well, then fill with cool water covering the berries by 2–3 inches. Cover with cheesecloth secured with a rubber band and soak at room temperature for 8–12 hours (overnight).
- Drain and rinse the soaked berries thoroughly, then tilt the jar at a 45-degree angle in a bowl so residual water drains away while the berries stay moist. Rinse and drain twice daily (morning and evening) for 24–36 hours until small white sprout tails appear.
- Continue rinsing twice daily until each sprout tail is roughly the same length as the grain itself (about 1/8 to 1/4 inch). Once ready, drain very well and pat the berries on a clean kitchen towel to remove excess surface moisture before grinding.
- Preheat your oven to 225°F (107°C). Line a 9x5-inch loaf pan with parchment paper, leaving overhang on the sides, and lightly mist the parchment with water or a small amount of oil to prevent sticking.
- Transfer the drained sprouted berries to a food processor, add the sea salt and cinnamon, and process on high for 2–3 minutes — scraping down the sides every 30–40 seconds — until the mixture forms a thick, sticky paste resembling wet hummus. Add the raisins and pulse 4–5 times to incorporate without fully pureeing them.
- Wet your hands thoroughly with cold water, then scrape the dough into the prepared loaf pan and press it evenly with wet hands or a wet spatula to smooth the surface. Sprinkle with sesame seeds or rolled oats if desired.
- Bake on the center rack at 225°F (107°C) for 2.5 to 3 hours, until the exterior is deep golden-brown and firm to the touch, and the internal temperature reads 190–200°F (88–93°C). Do not raise the oven temperature.
- Rest the loaf in the pan for 15 minutes, then lift it out using the parchment overhang and transfer to a wire cooling rack. Allow to cool completely to room temperature (1–2 hours) before slicing with a serrated knife.
Notes
- Always use organic wheat berries — non-organic wheat may be treated with herbicides that prevent germination.
- Do not over-sprout: once tails are as long as the grain itself, stop rinsing. Longer sprouts produce a bitter, grassy flavor.
- Drain the sprouted berries very thoroughly before grinding — excess moisture makes the dough too wet and extends baking time significantly.
- Wet your hands with cold water before handling the dough to prevent it from sticking to your skin.
- Never raise the oven temperature to speed up baking. Low and slow is essential — high heat bakes the exterior before the center sets.
- Do not slice the loaf while warm. It will appear gummy and underbaked inside until fully cooled (1–2 hours).
- If your berries haven't sprouted within 48 hours, they are likely old or treated. Start fresh with a new batch from a different source.
- Storage: wrap tightly and refrigerate for up to 7 days, or freeze individual slices for up to 3 months.
- To freeze without sticking, spread slices in a single layer on a baking sheet for 1 hour before placing in a freezer bag.
- Grain variations: substitute spelt, rye, or barley berries for the wheat, or use a blend of all three for a multigrain version.
Nutrition
Serving: 1SliceCalories: 95kcalCarbohydrates: 19gProtein: 4gFat: 0.5gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gSodium: 60mgPotassium: 110mgFiber: 3gSugar: 3gVitamin C: 1mgCalcium: 1mgIron: 8mg
Tried this recipe?Let us know how it was!