Errol Street Chiropractic Centre Family Wellness care


Dr.Lisa's (chiropractor) Sourdough Bread Recipe

Dr. Lisa's (chiropractor)Sourdough Bread Recipe

"Real" sourdough bread is generally more nutritious and easier to digest then conventional baker's yeast bread. It's the way my Nonna made bread in southern Italy when she was growing up.
The fermentation process helps to release good bacteria, such as lactobacilli, that in turn helps to break down phytates in the grain. The fermentation process also help to break down the gluten molecule in the bread, and the longer the bread ferments for the less gluten it contains. It is hard to know what percentage is reduced as this fermentation process is lengthened, but as a rule I will ferment my bread for about 2 days in the fridge. But it can stay in the fridge for 4-5 days.
I started making sourdough bread because it was the only bread that agreed with me. All other bread would make me bloat and feel unwell. The problem was not all sourdough breads would agree with me either as they were all made differently, using different techniques. So I went on a journey to find a way to make the bread that would suit my constitution. It took years, but here it is. I hope you enjoy making the bread and eating it, as much as I  enjoy sharing it......

(reduce cooking time for smaller loaves)

900 to 1000g flour (I use spelt)
400g active starter **(made with organic wholemeal - I use rye)
450g filtered* water (sometimes more depending on if using wholemeal flour - may take up to 550 some times)
20g good quality salt, such as Himalayan, Pink Lake (3 teaspoons)

*Water from the tap contains chlorine that kills the natural yeast in this bread, so avoid

1. Mix in glass, ceramic or plastic bowl (not metal) and mix with a wooden spoon. The dough should be sticky to the touch. Rest, covered for 15 minutes.

2. Wet knead. Pull and stretch dough while mixing through for 3 minutes in bowl. Should be sticky.
Rest, covered  in bowl for 30 minutes.

Knead for 3 minutes on floured bench

OPTION 1. To bake on day - 1st rise 4-6 hours, then
                           - shape into tin or tray
                           - 2nd rise 2 hours

OPTION 2. To bake next day or up to 4 days later -
Place loosely covered dough in fridge to retard rise. Place in slightly oiled bowl that will allow for 50% or so growth. When ready to bake, remove from fridge, shape and allow to rise for 15minutes. 

If adding ingredients-
Stretch dough out.
Gently add fruit, grains, feta, olives or whatever you desire.
Fruit for 1 loaf  200-300g dried fruit that has been soaked for a few hours and drained & 1 teaspoon of cinnamon or mixed spice. I used 250 g for about 600gm of dough.
Seeds for 1 big loaf 120g mixed seeds (or 70-80gm for a smaller loaf), soaked overnight & drain (I used sunflower, sesame and linseed).

Bake 250 degrees for 15 minutes
Then reduce oven to 210 degrees for 20-30 minutes
Depending on shape of bread, I will turn oven off, remove bread from tin, and leave in oven for about 10 minutes or so upside down if it needs it. Free formed loaves will need to cook for less time. When bread is ready it should make a nice ‘tap’ sound when tapped.

May need few more minutes. Best to slightly overcook bread, as it will stay moist inside. If  undercooked - it will be sticky inside. Cool upside down on a wire rack.

TIP - if you want a really crusty bread, place a glass/ceramic container with some water in oven when turning oven on. Make sure it doesn’t dry out, as your container will crack.

ENJOY, and share with your friends & family!

** For the active starter....
Begin with 250-300 of the mother starter.
The DAY BEFORE you are ready to make the dough, you need to give the starter 3 good feeds every 6-12 hours. For example, I will feed the mother starter for the first time just after lunch, then around 10pm and then again for the last time at 6.30am in the morning. Generally by lunchtime I can make the dough, and bake later that night or leave to proof in the fridge for a couple of days. Then bake.
Each feed is 3 heaped tablespoon of organic wholemeal flour, I use rye and mix to a very loose paste with filtered water. It should resemble pancake mixture. Add the starter each time. Mix through.
You will know when the starter is ready as it should be bubbling on the surface.

I keep my 'mother' in the fridge and feed once or twice a week if I am not making the bread. If you see a grey film on top of the mother, don't despair, just spoon it off. When I decide to make bread I will take out the mother the day before and give it a feed with one tablespoon of wholemeal organic flour mixed to a sloppy paste with filtered water.

Posted on: 3rd May, 2017
Categories: Wellness, Recipe, Nutrition
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