If you have problems with gluten sensitivity or digestive issues, but you still want to enjoy your fair share of yummy and healthy bread, sourdough bread made in the old-fashioned way (free of yeast and gluten) may be the best option for you.
This type of bread is considered by many experts to be the healthiest of all because of the lactobacillus and wild yeast in the leaven that neutralise the phytic acid. This averts the phytic acid effect and eases the digestion of the bread. In addition to its digestive benefits, this bread will not cause spikes in the blood sugar levels.
Its dough rises during the making of the bread as a consequence of gas production happening during the fermentation of the grain. Traditional sourdough is made with wild yeast and the lactic acid bacteria naturally found in flour.
Since buying sourdough bread from bakeries is not a guarantee that the bread is actually “true” sourdough, let us learn how to make our own sourdough by using the right ingredients. No need to worry if you are not an experienced bread maker- the recipe is easy to follow!
The Amazing Health Benefits of Sourdough Bread
- Abundant in nutrients
Sourdough will provide you with protein, niacin, fatty acids, iron, magnesium, folate, riboflavin, manganese, calcium, selenium, phosphorus, as well as vitamins E, B1, B6, and B12.
- Suitable for people intolerant to gluten
The fermentation process breaks down the bacteria and gluten proteins into tiny amounts. This alleviates the digestion process and does not cause belly troubles.
- Rich in good bacteria
The good bacteria in this bread and the wild yeast will ease the digestive processes, promote the gut health, encourage the lactic acid production, and better the nutrient absorption. Lactic acid is known to reduce the chances for blood sugar spikes (suitable for people with diabetes!).
DIY Recipe for Sourdough Bread
Prepare your sourdough starter first (to prepare it, you usually need five days). On day 1, combine water and flour to make a batter and leave it on room temperature overnight. Feed the starter in the next days by pouring off some of it and adding new water and flour. When the culture becomes bubbly within hours of feeding it and when it begins to smell sour, but freshly, it is ready for use.
For the bread preparation, you will need:
Preparation: Mix a part of the starter with flour and water. Add salt and leave the mixture for a couple of hours. Fold the dough a couple of times prior to leaving it for half an hour. Do the folding-resting several times more to get stretchy and smooth dough.
Then, leave it on room temperature to rise, approximately 1.5 times of its primary volume. Now, it is time to shape your loaf in any way you prefer. Put it in a suitable bread pan and bake it. After the baking, leave it to cool down for 2 to 3 hours prior to cutting.
To see the procedure of sourdough making in detail, do not forget to check out the video below: