Shop Here

Floradix Liquid Iron
Viridian High Five B Complex with Magnesium Ascorbate
TERRANOVA B Complex With Vitamin C
Floradix Vitamin B Complex
BetterYou Boost B12
Garden of Life Kind Organics Methylcobalamin B12
Viridian HIGH TWELVE® Vitamin B12 with B-Complex: 90 Caps
Balanced Iron Complex: 90 Veg Caps
Pukka Night Time tea
Fiskolia Natural Herring Fish Oil
Fiskolia Omega-3 Herring softgels, 90 Capsules
Fiskolia Astaxanthin Herring Fish Oil
Fiskolia Pure Orange Omega-3 Herring Fish Oil
A Vogel Echinaforce Echinacea Tablets
Pukka Herbs Natural Vitamin C, Organic Herbal Supplement
MAG365 Mag365 Exotic Lemon
MAG365 Passion Fruit Magnesium Powder, 120 g
MAG365 Magnesium Plus Calcium Food Supplement
MAG365 Passion Fruit Magnesium Powder
MAG365 Passion Fruit Magnesium Food Supplement
Mag365 Kids Magnesium Supplement
Mag365 UnFlavoured
MAG365 Mag365 BF Exotic Lemon
MAG365 Magnesium Unflavoured

Sourdough- Easy Step-By-Step Guide

Sourdough bread is a traditional way to bake bread that is made by fermentation of dough using wild yeast.

To make sourdough you need water and flour, that’s it! And some patience too.

Sourdough is a healthier option than bread baked with baker’s yeast for several reasons:

Sourdough is a healthier option than bread baked with baker’s yeast for several reasons:

  • It reduces the amounts of phytic acid, which is known to reduce the absorption of the minerals in whole-wheat bread. The phytic acid binds with minerals, such as calcium, magnesium, iron and zinc and reduces their availability. Sourdough makes these essential nutrients more available to us. [1]
  • This way to bake bread is also known to be easier for us to digest.[1,2]
  • Sourdough bread cause less spiking the blood sugar levels than regular bread. Sourdough is beneficial for those with low energy levels. When blood sugar levels are stable, it keeps the energy levels and mood throughout the day balanced and prevents cravings.[3]
  • Sourdough fermentation relies on “wild yeast” and lactic acid bacteria that are naturally present in flour to leaven the bread. the sourdough provides the benefits of probiotics (that provides benefits to the dough during its fermentation process, but they are not present in the bread when baked) and prebiotics (found in the bread). [4

Sourdough Starter

A method to make a starter without discarding part of the dough

Course Bread
Keyword Sourdough Bread

Ingredients

  • 1 spoon of whole-grain flour
  • 2 spoons warm filtered or mineral water

Instructions

  1. Sterilize the jar- wash thoroughly with warm soapy water, then pour into the jar boiling water to sterilize, rinse and let dry over a clean kitchen towel.

  2. Build the starter – the mother sourdough. In a clean sterilized jar build your starter: mix 1 spoon of whole grain flour and 2 spoons of warm filtered or mineral water. I use a wooden spoon as a measurement. Mix well. Cover with a lid but not too tightly and revisit your starter the next day. Keep the starter in a warm place. I kept it on the kitchen counter.

  3. Repeat the previous step for five days. You know if the starter is ready when there are bubbles, and it smells much sweeter. It is now ready to be used in baking!

Recipe Notes

During the first 3 days, the sourdough smells a little acidic. This smell is a good indicator that the starter is working. From day 5 and onwards, the sourdough aroma is pleasant and reminds fresh bread.

The starter needs to be smooth. If the starter is too watery, add more flour. If there is too much flour add some more water.

Whole Grain Sourdough

Whole Grain

Course Bread
Keyword Healthy, Sourdough Bread
Author Pazit Azoulay

Ingredients

  • 4 cups of strong bread flour wholegrain/ mixture of white and wholegrain
  • 1/2 cup of starter
  • 1 1/2 cups of warm water filtered/mineral
  • 1 teaspoon of salt Himalayan salt

Instructions

  1. First starting by mixing water and starter.

  2. Add the flour, and knead it using a stand mixer until it comes together as a dough. It takes about 4-5 minutes.

  3. Stop the mixer for about 5 minutes, and blend again for a few more minutes. Repeat the process 4 times until the dough is ready: it is flexible, not sticky and smooth.

  4. Cover with a tea towel, and let it rest until it doubles the size. The dough rising time can take between 1 hour (whole grain flour) to overnight (spelt).

  5. Time to shape the bread loaf: sprinkle a bit of flour on a wooden kitchen board (or any other surface). Start to shape the dough into a shape of a ball by folding it like an envelope.

  6. Transfer the dough to an oven-safe pan, place it on top of a baking paper (drizzled with olive oil and polenta or flour). Cover with a tea towel and leave to prove for 1 hr until doubled in size.

  7. Dust the dough with flour and slash the top using a utility knife.

  8. Bake in fan oven 200 degrees celsius 40-45 minutes in a covered pan, then open the pan and bake for 15-25 more minutes until golden brown. When the bread is ready it needs to sound hollow when tapped on the bottom. Leave to cool on a wire rack for 20 minutes before serving.

  9. Done 🙂 Enjoy the freshly baked bread and keep growing your sourdough and enjoy good quality bread homemade.

Follow:
Pazit Azoulay

Pazit Azoulay is a certified naturopath based in London, member of the following regulatory bodies: NNA, CNHC and GNC.
Paz By Nature ltd website is a health & wellness blog aimed to provide inspiration, healthy recipes and information about natural remedies.

Find me on: Instagram | Facebook

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.