Easy Sourdough Bread And Other Nutritional Recipes

INTRODUCTION 

Since sourdough bread is rich in vitamins, minerals and amino acids, it can be very beneficial to switch from eating regular bread to sourdough bread. Although fermented foods are very healthy, one who consumes a variety of fermented foods in their diet needs to balance the number of fermented foods they consume each day. Therefore it would be advisable to change off every so often so in order not to consume too much acid. 

 

One advantage of the following sourdough bread recipe is that it can be made without preparing a starter in advance and the need to feed it constantly. 

 

THE BEST FLOUR TO USE 

Technically any flour can be used because all flours ferment and are rich in vitamins, minerals, and amino acids. Since every person’s body reacts differently to different foods, it is important to try to find which flour would be best for the person who will be eating the sourdough.

• Rye – Rye is usually the easiest to digest but does not always bake as well as the others. It might bake better in a ceramic/pottery pot with a cover or a dutch oven. Adding ground flax seed to the rye flour can make the rye bread fluffier and softer. It is definitely worth giving a try.           
• Spelt – Spelt flour seems the easiest to work with and bakes well once one becomes familiar with it.           
• Whole wheat – Whole wheat is similar to spelt flour but might be slightly heavier.           
• Processed wheat (white) flour – White flour is the only flour that needs a little oil added to the dough before or while the dough is being kneaded.      

MAKING THE DOUGH 

Ingredients          

• 4 cups of flour           
• ¼ teaspoon or less of sweetener (This gives a nice shine to the bread/pitas)           
• Salt to taste      

NOTE: The right amount of salt gives the sourdough its good flavor. Because the salt is the only flavorsome ingredient, it is recommended to use more than is generally used. However, saltiness is a personal preference, and one may have to experiment by trial and error. If the bread comes out too bland, add more salt to the next batch. If the sourdough came out salty, add less salt the next time.          

• 1¾ – 2 cups warm water           
• 3 tablespoons oil (For processed flour only)      

Optional          

• 2 tablespoons of ground flax-seed (This adds more vitamins and a little fluff to the dough, especially to the rye bread).           
• A spice of your choice (Note that caraway seeds give a nice flavor).      

KNEADING THE DOUGH     

• Place a bowl of water next to you when you knead to wet your hand/s when the dough gets sticky.
  • Put the dry ingredients into a mixing bowl and mix well.           
  • Add some of the water to the flour and mix. 
  • Add some more water or the rest of the water and continue mixing until the mixture starts forming into a dough.           
  • Now one can start kneading with one’s hands. It is ideal to knead for 10 minutes.           
  • The dough should feel nice and soft.           
• Place the dough into a pot/container that is more than twice the size of the dough.      
• Cover the pot/container and put it into a plastic bag (in the event that the dough overflows when it rises).      

FERMENTING PROCESS 

You will need

• A hot water bottle.
  • Soda bottles can be used; add some tap water before putting in the boiled water.                     
  • In the winter it would be best to use two hot water bottles.                          
• A warm winter coat or warm winter blanket
  • *Place a warm winter coat or a folded blanket on a chair or a bed.                                         
  • Place the pot/container in between the coat or the blanket.                     
  • Place the water bottle/s next to the pot.                     
  • Wrap the pot/container and water bottles well.      
  • Let the dough sit in the coat/blanket for ** at least 8 hours. (The ideal amount of time to fully ferment is 12 to 15 hours, see below).                          
• If one continues to ferment the dough after 8 hours, check to see if the water bottle/s are still hot to the touch. If the water bottles have cooled, refill them with boiling water.           
• Knead the dough for half a minute. (This is Optional. Although, kneading the dough in the middle can sometimes help the dough to rise). 
• Let the dough sit for another 4-7 hours (a total of 12 to 15 hours). (One may continue fermenting longer if they wish).      

*NOTE; Always keep the dough in a safe place, away from children or potential mishaps. 

**NOTE: Some people can be sensitive to the fermentation process. Therefore it is advisable to minimize the fermentation process to a total of 8 hours in the beginning, especially if there are babies, children or elderly people around. The dough will not rise after only 8 hours of fermenting, but chemically it will have changed enough to provide nutritional benefits. For this reason, placing the dough in a closed room might be worthwhile.

 

POSSIBLE SYMPTOMS CAUSED BY FERMENTATION          

• Stomach cramps           
• Loose bowel movements           
• Sudden severe itching           
• Sudden puffy watery eyes           
• Sudden runny nose      

NOTE: If any of the above symptoms occur during the fermentation process, it would be advisable to stop the fermentation process by either baking the dough immediately or one can freeze the dough until they are ready to bake the bread. 

 

BAKING TIME 

Preheat toaster oven for 7 – 10 minutes          

• White flour sourdough bread or rolls
  • 350-375°F or 180°C for 1 hour covered 
  • 10-15 minutes more uncovered                
• All other grains sourdough loaf bread or rolls
  • 212°F or 100°C for 2 hours covered           
  • 10–15 minutes more uncovered on 350°F or 180° C.
• Pitas/flat bread all grains
  • 350° F or 180° C for 10 to 15 minutes uncovered        

GOOD TO KNOW          

• Often fermented dough becomes too soft to make shapes. Therefore one will need to bake them in pans, unless one decides to make pitas/flatbread.           
• Baking time and temperature will depend on the toaster oven or oven one uses. One will need to experiment repeatedly until they see what works best with their toaster/oven.      

TROUBLESHOOTING    

• There is no need to worry if the sourdough does not always rise or never rises. It can still taste delicious, soft, and fully edible.           
• Baking sourdough can be tricky. Therefore one can try different methods and heating sources, including:
  • Oven                
  • Toaster oven                
  • Pitas/flatbread                
  • Loaf pan                
  • Ceramic pot/pan                
  • Dutch oven           

                        GOOD LUCK AND ENJOY!  ■ ■