Sourdough bread recipe

It's time to make some bread and bring back those lockdown vibes. Sourdough bread is packed full of gut health benefits. Get your bake on and reap the rewards. This recipe is not easy but it's so good it might just be worth it! Good luck.

Cooking time: 1 day (It's healthy but long)

5 gut benefits of sourdough bread

1. Enhanced Digestibility

   
   

   The fermentation process in sourdough breaks down gluten and phytic acid, making the bread easier to digest and potentially reducing gastrointestinal discomfort.

   
   

2. Increased Probiotic Content

   
   

   Sourdough contains live bacteria from the fermentation process. Although baking kills these bacteria, the prebiotic fibres in sourdough still support a healthy gut microbiome.

   
   

3. Better Mineral Absorption

   
   

   The fermentation process increases the availability of minerals like magnesium, zinc, and calcium by reducing phytic acid, which can inhibit the absorption of these nutrients.

   
   

4. Lower Glycemic Index

   
   

   Sourdough has a lower glycemic index compared to many other breads. This means it can help stabilise blood sugar levels and avoid spikes that could negatively impact gut health.

   
   

5. Reduced Inflammation

   
   

   The natural acids produced during fermentation, such as lactic acid, can have anti-inflammatory effects, which may benefit gut health and reduce symptoms of inflammation-related digestive issues.

Make sourdough rye bread

Ingredients

• Starter

  
  

  • 1 cup (240 ml) active sourdough starter (fed and bubbly)

  • 1 cup (240 ml) warm water

    
    

• Dough

  
  

  • 3 1/2 cups (440 g) bread flour

  • 1 1/2 cups (360 ml) warm water

  • 1 1/2 teaspoons salt

Instructions

Prepare the Starter

• In a large bowl, combine the active sourdough starter with 1 cup of warm water. Stir well to mix.

• Add 1 cup of bread flour to the mixture and stir until fully combined.

• Cover the bowl with a damp cloth or plastic wrap and let it sit at room temperature for 8-12 hours, or until bubbly and doubled in size.

Mix the Dough

• In a separate large bowl, combine the remaining 2 1/2 cups of bread flour and 1 1/2 teaspoons of salt.

• Make a well in the centre and pour in the sourdough starter mixture and 1 1/2 cups of warm water.

• Stir with a wooden spoon or your hands until the dough begins to come together.

Knead the Dough

• Turn the dough out onto a lightly floured surface.

• Knead the dough for 8-10 minutes, or until it becomes smooth and elastic. Add a little more flour if the dough is too sticky.

First Rise

• Place the kneaded dough in a lightly oiled bowl and cover it with plastic wrap or a damp cloth.

• Let it rise at room temperature for 4-6 hours, or until it has doubled in size.

Shape and Second Rise

• Punch down the dough to release any air bubbles and turn it out onto a floured surface.

• Shape the dough into a round or oval loaf, and place it onto a parchment-lined baking sheet or into a floured proofing basket.

• Cover the dough with a cloth and let it rise for another 1-2 hours, or until it has puffed up.

Preheat Oven and Bake

• Preheat your oven to 450°F (230°C).

• If using a baking sheet, you can score the top of the loaf with a sharp knife or bread lame to help it expand properly.

• Bake the loaf in the preheated oven for 30-35 minutes, or until the crust is deep golden brown and the loaf sounds hollow when tapped on the bottom.

  
  

Cool

• Remove the bread from the oven and let it cool on a wire rack before slicing.

Enjoy!

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