Real wholegrain sourdough with sprouted grains is nutritionally superior to commercial yeast bread including wholegrain loaves. Commercial bread contains flour and grains that have been sprayed with herbicides, contain a lot of salt and preservatives - even if the label says it is preservative free. Some sourdough breads available are not really sourdough and still contain commercial quick rising yeast. Real sourdough takes 12-15 hours or more to rise and the wild yeasts digest the gluten (protein) in the flour and the long soak of the grains makes all of the vitamins and minerals much more bioavailable. Those that have gluten intolerance, allergies and inflammatory skin and gut conditions may benefit greatly from eating real sourdough. In a study in Italy it has been shown that coeliacs can tolerate real sourdough bread. The bread recipe I am about to share with you is based on a traditional Danish rye that I have altered and tweaked to make it more nutritious and easy to make. There is no kneading involved at all and the recipe will make 2 smaller but long loaves or 1 very large loaf. It is important to follow the recipe exactly. You have to wait until the following day before you can cut into the loaf as it needs to set, I then slice the whole loaf and package into smaller amounts and keep in the freezer.
There is very little ground flour in this recipe because even ground wholemeal flour is not low GI enough or nutritious enough, so most of this bread is made up of whole grains. I buy 5kg bags of Four leaf brand (organic) cracked rye, cracked wheat, whole rye & wheat flour and place it into non bpa plastic tubs. Join your local food co-op for near wholesale prices or order through organic grocers. I do not buy larger sizes as it is important to have the grains as fresh as possible.
The wild yeasts in sourdough like us, are very sensitive to chemicals and metals, so it is very important to use glass bowls, wooden spoons and pure water with no chemicals. You will need a large mixing bowl, sturdy wooden spoon, glass jar, and two smaller loaf pans for this recipe. I am going to teach you how to make your own starter (also known as a mother), some starters are 100`s of years old and if fed every week, you can keep it indefinitely.
How to Make A Starter
- 1 Cup Buttermilk (with live cultures - from an organic grocer)
- 1/2 cup organic rye flour
- 1/2 tsp salt
mix the above ingredients together in a glass jar, the mixture should be thick pancake batter consistency, add a little filtered water if needed. Leave jar on the kitchen bench, uncovered for 24 hours. Next day stir the mixture and cover with a paper lid. Stir the mixture everyday and leave out on the kitchen bench (do not refrigerate) On day 6 add another 2/3 cup of whole rye flour and 1/2 cup of water and mix. The starter will be ready to use in 8 hours.
If you plan on making bread every 2 or 3 days then leave the starter out on the bench, discard 1/2 cup of the starter every 8 hours and then feed it 1/2 cup of flour and 1/2 cup of water every day. If you only want to make bread every few weeks you will need to keep 1/2 cup of starter ( use 1/2 cup of the raw dough) in the fridge in a sealed glass jar. You will have to feed this starter once a week while not in use, to do this discard half of the starter and add 1/2 cup of organic whole rye flout and 1/2 cup of spring water and mix through, place back in the fridge.
When you need to make some more bread, 2 days before, get the starter out of the fridge, discard half of it and feed it 1/2 cup of whole rye flour and 1/2 cup of water every 8 hours for 2 days. Your starter will then be ready if it is nice and bubbly. If your starter is not bubbly keep feeding every 8 hours until it is ready. Dont forget to keep 1/2 cup of raw dough to keep in the fridge in a small glass jar to use as your starter for next time you want to make bread.
Active sourdough starter has doubled in size and has plenty of air bubbles.
Sourdough Bread Recipe
Step 1, Soak Grains 8 Hours Before
- 51/2 cups of pure water
- 4 cups organic cracked rye grains
- 1 1/4 cups organic cracked wheat grains
- In a bowl add the grains and water, cover and let soak for 8 hours or more. I do this in the morning and after dinner that night I make the bread, let it rise overnight for 12 - 15 hours and bake mid - morning the next day. The longer you let is rise, the more sour it will be.
Step 2 - Mix Wet Ingredients
Ingredients: wet ingredients first into a smaller bowl
- 3/4 cup cooked barley (I cook up a batch and keep it in 3/4 cup size ziplock bags in the freezer for convenience.)
- 1 cup sourdough starter
- 1 cup pure water
- 1 tablespoon molasses
- Mix all the wet ingredients together quickly with a whisk and set aside. Minimise contact between metal whisk and starter.
Step 3 - Mix All Dry Ingredients
- 1 & 2/3 Cup organic wholemeal flour
- 1 cup organic whole rye flour
- 1/2 cup raw linseeds
- 1/2 cup raw sunflower seeds
- 2 tsp salt
- 1 tablespoon ground wakame seaweed (or kelp granules)
- Mix dry ingredients in a very large non metal bowl and add the wet ingredients and soaked grains. Mix thoroughly with a sturdy wooden spoon. Line two loaf tins with baking paper and divide the mixture between the two tins, pat down and sprinkle with sesame seeds and pat down. Cover with plastic or foil and leave overnight for 12 - 15 hours. The loaf will only rise by 50% as it is a moist, dense loaf (and delicious!).
- The next day, sprinkle or spray the loaves with water, cover with foil and place into a 190 degree oven, set the time for 90 minutes. After 40 minutes, remove the foil lids and turn the loaves around. The loaves need to be cooled on a wire rack, covered and left for a day before slicing.
- I add seaweed for iodine and minerals, I purchase Clean tasmanian wakame and blend it to a powder and keep in a jar. You cannot taste the seaweed in this recipe.