Recipe: Soaked Flour Whole Wheat Apple Cake With Caramel Sauce

Desserts can get a bad rap in healthy-eating circles. But why not enjoy them from time to time using wholesome ingredients like traditional fats, unrefined sweeteners, and soaked or soured flours?

Soaking flour in an acidic medium is a method of making the grain more digestible, while lightening the baked good. The breaking down of the fibers in the whole grain flour often results in a much better tasting end product, akin to those made with refined white flour.

You can find more information on the benefits of soaking flours in cultured dairy in this article. And don’t forget to add something sweet, tasty, and nourishing, like this soaked apple cake, to your celebration table.


  • 1 cup whole wheat flour
  • 1/2 cup unbleached sifted white flour
  • 2/3 cup Sucanat or other whole sugar
  • 1 tsp vanilla
  • 1 egg, separated
  • 1/3 cup lard
  • 1 1/2 tsp baking powder
  • 1/8 tsp sea salt
  • 2/3 cup cultured buttermilk
  • 4 small red apples, skinned, cored and chopped fine
  • 1 cup rapadura or other whole sugar (for sauce)
  • 1/2 cup butter (for sauce)
  • 1/4 cup whipping cream (for sauce)
  • 1/4 cup cup honey (for sauce)


  1. Soak whole wheat flour in cultured buttermilk overnight, covered and in a warm place.
  2. In the morning, preheat oven to 375ºF.
  3. To the soaked flour, add Sucanut, vanilla, egg yolk, lard, baking powder, and sea salt. Blend thoroughly.
  4. Fold in apples.
  5. If batter is thinner than cake batter, add the sifted unbleached white flour until it is the right consistency.
  6. Beat egg white until stiff peaks form. Fold it into the batter.
  7. Butter a small loaf pan. Pour in cake batter and bake at 375°F for 35 minutes, or until golden brown and a toothpick inserted into the center comes out clean.
  8. While bread is baking, make the caramel sauce.
  9. Bring all sauce ingredients to a steady rolling boil in a medium sauce pot over medium-high heat. Keep at a steady boil for 2 minutes. Stir continually to prevent burning.
  10. Remove sauce from heat, continuing to stir until it stops boiling. Cool for 5 minutes.
  11. Once cake is ready, remove from oven and cool for 3 minutes before drizzling it with the caramel. Serve warm.

At A Glance

PREP: 10 minutes
COOK: 8 hours, 35 minutes
TOTAL: 8 hours, 45 minutes