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
You guys know the health benefits of yogurt and kefir, right? Imagine those benefits, fresh and warm from the oven and smeared with butter.
Ok, so it’s not exactly like that, but it’s close!!
Lactobacillus
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.
Phytates
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.
Glucose
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.
- Wait.
- Repeat.
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 guessed 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.
FAQS
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!
Yes! Sourdough contains a list of vitamins and minerals (magnesium, B vitamins, zinc, calcium, & etc.), plus fiber and protein. This particular bread is made with a starter culture (rather than a yeast packet), which is thought to be good for gut health.
LOL! I’m so relieved to know I’m not the only one afraid to start the starter I purchased! I think I’m finally feeling brave enough to give it a go but might wait until after I come back from vacation early next month. I don’t want to lose it to neglect while I am gone!
🙂 If you’ll be gone for a week or less, your starter will be fine in the fridge. Just feed before you leave and when you get back. I think there’s some grace too, because I once forgot about the starter in the fridge for about 10 days. I fed it twice and it revived without a problem!
Thanks! I actually may be gone for 2 weeks. I know, I’m spoiled 😀 But it costs so much to fly anywhere from Hawaii that I feel like I need to “get my money’s worth.” LOL – first world problems!!
Thanks Anjanette! I’m reading that it’s possible to do sourdough in even the colder climates, but I think it just needs a bit more time and patience. You can do it!!
I’d love to learn how to make totally gluten-free sourdough bread. I love sourdough, but at this point I can’t risk it. I know it breaks down some of the gluten, but the longer I’m away from gluten the more sensitive I am to even a little bit of it. I hope you’ll post any recipes you come across for that kind of recipe! Thanks for sharing this with us on Wellness Wednesday 🙂
Thanks for hosting Trisha – and I’ll definitely share any GF sourdough I come across!
Yum! I’ve tried making a starter twice and both times flopped. Looking forward to reading how you made yours!
You can do it Steph! Both the rye from scratch & starter worked well. Plus I’ve got a few more tips to share!
Hey Tiffany!
I LOVE sourdough. It may be my favorite type of dough. I have been way too leery to make it from scratch =/ But if you think I can do it, I may give it a shot!
Can’t wait to see your photo tutorial next week! Thanks for sharing on Natural Living Monday 🙂
Hi Andrea!
You.Can.Do.This! The starter is a cinch, and if you’re willing to experiment, the bread is delicious! ~Tiffany
Hi Tiffany!
First,I just want to let you know that I LOVE LOVE LOVE your blog! It has really inspired me to try new things and to become more aware of the junk in the food that I thought was healthy. It is also encouraging me to be more frugal in my grocery spending! Both are very good things!
Now I am super excited to try the sourdough! Thank you for posting this!
Katie
Hi Katie!
THANK YOU for your very kind and encouraging words! I’m happy to help. Keep up the great work, and I look forward to getting to know you better! ~Tiffany
Hopefully you can help me…I think I may have made a big mistake 🙁 I got a sourdough starter from Cultures for Health and have activated it and was supposed to do my second feeding this morning. Only problem is that I forgot to throw out all but 1/2 cup of the starter before adding my water and flour this morning. I went ahead and mixed everything together and put it back in a warm spot…is it ruined? Has anyone else done this before?
Mindy,
You’ll be fine. They advise pouring some out so that the starter doesn’t overflow your jar/bowl. I did the same thing with mine and there were no problems. You may want to pour some out the next feeding though, otherwise you may have dough all over your counters. 🙂 Enjoy!!
Whew! That’s a huge relief…thanks! I could have cried when I realized what I did (well, maybe not cried, but it was upsetting 🙂 So does that mean that I could keep all the starter if I have a large enough container? Or split the starter into more than one container?
LOL, I know the feeling, and there WOULD have been tears if it were me! 🙂 Yes, you can keep the starter going. If you’re in the initial growing of the starter, pour some off if it outgrows the container and use it in pancakes, waffles or biscuits. You don’t want to split the starter until you know for sure it’s ready to go. ~Tiffany
Thanks for the suggestions…we’ll definitely do pancakes for breakfast one day this week 🙂 Thanks for keeping up such an awesome blog…it’s really inspiring to newbies like me!
Glad I can help Mindy, and thanks for your very kind words!!
I love sourdough bread! In fact I just posted a recipe using homemade sourdough bread. I love how you explained the science behind it. When I did my post on how to make sourdough, I never even thought to do that 🙁 My brain jut isn’t wired that way 🙂
Hi Lisa,
I’ve found that unless I know the WHY behind my actions, I’m not always successful in implementing changes. I figured maybe there are others out there who think along the same lines, lol. 🙂 ~Tiffany
I love sour dough but it doesn’t seem to love me back. I’ve got the starter and have baked 2 loaves, neither of which rose so they made fantastic door stops *sigh* This weekend will be the winner, I can feel it!
I LOVE your enthusiasm Kimberly! I’m still working out the kinks too, but there’s GOT to be a way otherwise everyone wouldn’t keep making it, right? Let me know if you stumble across THE key secret before I do! ~Tiffany
I’ve been making my own sourdough for a couple of months now. I only make one loaf/wk, because it’s only my husband and I (son doesn’t enjoy it, so he gets oatmeal bread.) I can’t get over and satisfying it is to know that I harvested my very own starter. Love it!
Isn’t that neat? Kinda makes me feel very “accomplished” that I didn’t need to buy yeast to make bread. 🙂 Oatmeal bread sounds good too!!
Sourdough is the only kind of bread I make anymore, for the past year. You can also make sourdough other baked goods like chocolate cake, cinnamon raisin bread, donuts, etc. I found Jessie Hawkins book The Vintage Remedies Guide to Bread to be WONDERFUL on this topic.
Another great book suggestion Jennifer – thank you! I’ve seen it in baked good recipes, but was curious how the taste would come out. Then again, pair anything with chocolate and I’m good to go. 🙂 ~Tiffany
Im so excited to read this post, Ive been wanting to make Sourdough for forever. I am just now taking baby steps into bread making. I have a breadmaker, but I dont like it. I have been letting the machine mix and knead for me, then baking myself. The loaves from the breadmaker come out to large for sandwhich bread.
I agree Lisa, and I’d let a bread machine do the same for me if I had one. I love being able to shape and size my own loaves. Artisan-style are so beautiful, and perfect for gifts! 🙂 ~Tiffany
OMG!! A few weeks ago I purchased a starter from Cultures for Health. I activated it. I made pancakes a couple of times so there was no “waste” when I was feeding but not baking bread. I even gave my mom some of my starter. 🙂 I also made a spice cake which turned out really good.
I have purchased the book “Sourdough from A to Z” from GNOWFGLINS. I learned a great deal reading the introductory information about sourdough let alone the numerous recipes I can use. However, I must admit I am intimidated by the bread making. What if it doesn’t rise, what if it turns out wrong. I am just going to have to get over I know. lol
I am currently growing my started over the next few days with intentions on making bread later this week. I am going to use the recipe that came with my starter. I agree with Joy on making a sticky dough prior to kneading.
I am going to try and overcome my fear and make bread. I can’t wait to read your upcoming post for more tips and advice.
Thank you for the reminder that I had that book Emily! Remember that sourdough is an ADVENTURE. If it doesn’t rise or turns our wrong, make breadcrumbs! Let us know how your bread turns out! ~Tiffany
Have you tried the brown rice sourdough from G.E. M. Cultures?? Very yummy, and easy to make! Gluten=free folks can have sourdough, too!!
I haven’t heard of GEM Cultures, but Cultures for Health has a brown rice variety too!
OK – now I need to learn how to make this gluten free whole grain. 🙂
It can be done!! I’ll work out the “issues” with the wheat version and pass them on to you for the GF variety! 🙂
I just bought a SF starter from Cultures for Health and i have to admit, i’ve been too scared to start it. The directions aren’t too bad but the i’m afraid after i have my starter i would think know what to do next and i’m terrified of wasting it while I figure it out! I bought it with the intention of keeping the starter around for generations. I was a little confused, once I get it going, then what? Where and how do I store it? And separating it to make a loaf. I feel like i need to fully grasp every aspect of it before I start so I don’t mess it up. (i got it in the mail right after starting to make kefir and kombucha. Overwhelming!)
Deep breath Andrea – it’ll be okay!
I’ve got an in-depth post coming next week that will answer all your questions and put your mind at ease. For now, go ahead and get your culture started. Instead of pouring down the drain, pour the starter into a bowl and make the pancake recipe – my kids ate an entire batch in one sitting! That should get you through until the post, when hopefully you’ll have enough to keep going AND make bread. 🙂
But I understand the kefir, kombucha AND sourdough dilemma. I’d be overwhelmed too!! ~Tiffany
This is too funny … I just took 3 sourdough loaves out of my oven just before checking my email and reading your post! (-: Obviously, we LOVE sourdough around here! A couple of things I have learned during my trial and error with the sourdough bread. I love the look of the shaped loaves, but I have decided to only make it in the bread loaf pans(or some other pan with high sides) from now on. This allows the dough to keep a shape and not flatten out. I guess I need to back up a little … the reason why it flattens so much (besides the long rise) is because I have REALLY backed off on the amount of flour I incorporate in this dough. It makes all the difference between a doorstop loaf and a nice, soft, tender one! Think about it – if you use whole grain flour with all that bran included, and you let it rise for half a day, it’s really going to absorb moisture during that time. So, when I mix my dough, and get to the kneading stage, I only add enough flour so that it to pulls a little from the sides of the mixing bowl. THAT IS ALL. It’s still a very wet, sticky mess. But it doesn’t matter now, because it doesn’t need to be shaped. You just dump your dough into a greased pan. I repeat … DUMP the dough. Ha! The pan now helps it keep its shape. So far we have been so much happier with the end product when I make it this way, rather than starting with a dough that is firmer that can be handled, shaped, etc. That is fine for regular loaf bread, but no for sourdough! Oh, just more tip – The order of ingreds. for regular bread is H2O, oil, honey, some flour, mix a little, THEN add yeast and the rest of the flour. For sourdough, it’s different. H2O, your starter (basically the yeast), oil, honey, some flour, mix a little, THEN add salt and more flour. The point is to not allow yeast and salt to interact too much or the salt will kill the yeast and the bread won’t rise (ask me how I know!) Just my 2 cents again (-: -Joy
Joy,
THANK YOU for all the wonderful tips. I love how you’re so forthcoming with your experience for the rest of us to glean from!
I’ve been testing out loaves and your tips explain why they’re not coming out quite as I’d like… although the family isn’t complaining about the taste! I’m obliviously not an experienced sourdough baker, but I think my basic recipe is pretty good. With your ideas though, it could be amazing! Now to get my starter bulked up again lol! Can’t wait to test it out! ~Tiffany
Tiffany, this is very well written and will help many people understand the benefits. I have always loved sour dough!
Thanks Rachel! It’s said that sourdough is quite possible the best bread for you, especially when made with rye. I’m cool with that – bring on the butter! 🙂 ~Tiffany
I like sourdough with walnuts
I love a good, chewy artisan whole grain sourdough. I have made white flour sourdough myself with good success, but when I tried with whole wheat flour it did not turn out well at all (unless you were wanting a doorstop!). I have found a local bakery that makes a wonderful multi-grain seedy sourdough, but it does not have that sourdough “tang”. I pretty much have to take their word for it that it IS sourdough. I asked them about that and they said that is the nature of the multi-grains. Have you had success with making sourdough with whole and/or multi-grains?
Hi Karen,
I’ve made two loaves in the past couple days, both using a rye starter. On the first I used white whole wheat flour with a double rise (4 hours each) and the second I used bread flour with a 12-hour single rise. The white flour loaf turned out a bit softer on the inside, and rose “slightly.” The whole wheat was tougher inside, but seemed to rise a bit better.
I’m still experimenting, but I’d like to try a whole wheat with a double rise (8 hour/12 hour) and a white the same way to get a better side-by-side comparison. I need to feed my starter first though for a few days! I can say that the tang was actually more prominent with the white loaf, but it wasn’t completely gone with the wheat. I wonder if the heartiness of the whole grain itself counteracts the tang a bit, because I used the same rye starter in both loaves and I KNOW it was sourdough!
I’ll keep trying, and keep updating with the results! ~Tiffany
I’ll
Good timing! I’m planning on my first sourdough attempt either this weekend or early next week, depending on how much I end up trying to get done this weekend. I haven’t started my starter yet, but I found directions to make one using water kefir to speed up the process (and I have PLENTY of water kefir!).
Ginger,
Starting the starter is so easy you’ll wonder why you didn’t do it sooner, lol. I read about making homemade gummies with water kefir. THAT would be SO GOOD! ~Tiffany