What is sourdough? Learn all about the benefits and the reasons why you should start making this bread as a regular part of your meal plan. Sourdough is so easy to make, plus it’s nutritious and SO delicious!
Sourdough has always seemed like a specialty bread to me. Little did I know it would almost beat out no-knead artisan bread in its simplicity. And that there are health benefits of sourdough, plus it’s amazingly delicious.
Oh.My.Goodness. It’s heaven in your mouth, and I’ve been converted ever since I first tried it.
What is Sourdough?
Sourdough is a bread made from the natural occurring yeast and bacteria in flour. In traditional sourdough recipes, you’ll find three ingredients: starter culture (which consists of flour and water), salt and flour. There is no yeast, no milk, no oils and no sweeteners. It’s about as natural as you get when it comes to bread.
What Makes Sourdough Special?
Ask anyone who’s eaten sourdough and they’ll tell you that the tang is what makes it special. I agree, and in fact the signature tartness of sourdough bread comes from the same bacteria that gives yogurt and sour cream their pucker too. It’s found naturally in wheat flour, along with yeast, and comes to life when the flour is mixed with water. Here’s a very simple explanation of the process:
- wheat flour + water –> natural enzymes break down starches into glucose (sugar)
- natural bacteria (tang) + glucose –> food for natural yeast
- leaven + more flour + more water –> more natural leaven
- natural yeast + food –> natural leaven (carbon dioxide)
So basically you start with flour and water. Nature takes its course and over time, you have a mixture that contain enough leaven (yeast) to make bread rise. Pretty cool, right? Who knew doing so little could yield such an amazing result!
The Benefits of Sourdough
Ok, so it’s not exactly like that, but it’s close!!
Lactobacillus is the good bacteria in yogurt, kefir, sour cream, buttermilk, etc. It ferments the flour/water mixture and creates lactic acid, a catalyst that greatly increases the micronutrient profile. In simple terms – all those nutrients found in whole wheat flour are bigger and badder, and now your body is better able to USE them too.
The fermentation process alone is great for your digestive system. The Lactobacillus helps feed the good bacteria found in your digestive system so they can continue to fight off the bad guys. And remember that a healthy gut means healthy body. Most of your immune system is found in your digestive system.
One neat thing to the long soaking required of sourdough is that it breaks down much of the phytates that bind the awesome minerals in grains. With the phytates gone, our bodies can grab those nutrients and actually use them!
Related Post: The Science Behind Soaking Grains
With those nutrients readily available, digestion of the starch is MUCH easier on your body. In fact, the natural bacteria working with the natural yeast predigests the starch a little bit for you. The benefits of sourdough will make your tummy happy.
Remember how the natural yeast feeds on the glucose? With a large portion of the glucose devoured in the fermentation process, sourdough doesn’t cause a spike in your blood sugars like processed white breads often do. The long process also breaks down many of the gluten proteins into amino acids, possibly making sourdough bread tolerable for those who are sensitive to gluten!
One last neat tid-bit: sourdough bread is less likely to stale, retains much of its moisture as it ages, and its acidity helps prevent the growth of mold! Now this doesn’t mean your sourdough won’t EVER go stale and will NEVER grow mold. But it’s nice to know that the artisan loaf you treated yourself to at the farmer’s market won’t go bad too quickly.
Why Bother Making It Yourself?
Besides the fact that most “whole wheat” breads are just really made with plain ‘ol white flour, making sourdough is probably the absolute easiest homemade bread I’ve ever made. In fact, it nearly ties kefir for the easiest fermentation ever.
- Mix flour and water.
Seriously? In seven minutes – one minute a day – I had natural leaven ready for homemade bread. It’s the perfect recipe for those with busy schedules (and bloggers testing out various types of flour in an assortment of baking recipes).
If you haven’t guess already, I’ve documented the entire sourdough process with my camera. You can find the tutorial HERE.
The only downside of sourdough bread is that it does take time. The work itself isn’t hard, but you must plan ahead if you’re wanting to make sourdough 100% from scratch. It takes a full seven days if you’re using only flour and water. However, there are kits you can buy that will produce sourdough starters in as little as three days.
Cultures for Health offers several to choose from, including rye, Italian, French, whole wheat and even brown rice for those who can’t take any chances with gluten. I tested out the San Francisco variety and it was almost TOO easy to ferment. I’ve already made two batches of pancakes and biscuits with the extras!
Which leads me to the goods news – once you get in the routine of feeding your starter, you’re more likely to find yourself needing to use up extra starter. And once you have a starter, you can feed it more or less depending on how soon or not soon you need a certain amount.
Sourdough consists of only TWO ingredients, flour and water. It’s very easy to make and it’s worth the wait.
The taste of sourdough is sour and tangy because of the natural fermentation process. It’s so delicious, you have to give it a try!
The healthy option would be sourdough bread instead of whole wheat or white bread. Sourdough bread is more nutritious and digestible and is filled with probiotics that are great for gut health!