Irritable Bowel Syndrome
Recently we found that my husband had developed a reaction to gluten which we diagnosed as irritable bowel syndrome (IBS). Researching gluten-free bread substitutes led us to sourdough products,
Sourdough starter culture is rich in Lactobacilli bacteria. Lactobacilli, besides being great for the gut microbiome, makes the bread more nutrient rich by neutralizing the undesirable phosphorus, or phytic acid, found in the wheat’s bran.
Phytic acid in conventional bread binds to important minerals like calcium, zinc, iron, and magnesium, making these nutrients bio-unavailable to us, meaning we are unable to absorb them. Being a fermented food, sourdough is rich in prebiotic and probiotic bacteria, acting as a positive aid in balancing the microbiome.
Wild Yeast for Sourdough Starter
Our research led us on a hunt for air born yeast needed for a sourdough starter. My husband and I are intrigued by the invisible phenomena of wild yeast. We had not yet heard that there be “wild yeast” having only been introduced to the yeast found in little foil packets at the grocery store, so we set a trap to hunt the invisible guests floating though our airwaves.
Following information on Pinterest I mixed 1/4 cup flour with 1/4 cup distilled water. It was important to use filtered or distilled water as the chlorine in tap water kills the airborne yeast that we are trying to capture in the flour and water mixture. I didn’t have any cheesecloth, so I used a coffee filter secured with a rubber band on the jar mouth to keep marauding insects or dirt from harassing my wild yeast which were small enough to enter my restaurant trap.
Sure enough, the next day saw our trap bubbling with yeasty bubbles. Of course, once captured, I was responsible for feeding the little critters just like any other pet with a daily ration of ¼ flour and ¼ cup distilled or filtered water stirred into the existing concoction. I fed the mixture for seven days. The wild yeast needs food to digest every day to continue producing yeast.
The sourdough starter will expel alcohols on its surface. They can be stirred back into the starter or poured off before adding more flour. I pour it off as the alcohols may adversely affect IBS sufferers.
Making Sourdough Bread from Culture
After seven days of feeding, I removed ¼ cup of the yeast mixture, placed it in a clean jar, and fed it with ¼ cup flour and ¼ cup distilled water to start a new batch of sourdough. I placed the new starter in a warm counter location and turned my attention to making bread.
Recipe
I used the 4 Ingredient Sourdough Bread recipe from the Practical Stewardship blog. The recipe calls for ¼ cup of starter, 2 cups flour (and more for kneading later), 1 ½ cup distilled or filtered water, and 1 teaspoon salt. Mix these four ingredients together in a glass bowl, cover with plastic or a dishtowel, and place in a warm spot overnight.
Kneading
The sourdough mixture will look somewhat sponge-like after rising overnight. After 12-16 hours, scoop the sourdough mixture onto a well-floured counter. It will literally pour out of its container. At this point I sprinkle 1 teaspoon of baking soda over the sourdough mixture. I found that this gives a lighter loaf when baked. Gently fold flour into dough until it does not stick to the floured surface. I use a spatula to fold in flour at this point as the dough is very wet. Continue adding flour until you can knead the dough without having it stick to your hands. The outside of the dough should not be sticky although the middle dough may be somewhat sticky. This process may take up to 1 cup of flour and sometimes more.
After kneading to a bread dough consistency, I place the dough into my crock pot which I line with parchment paper and coat with cooking spray. Let rise until almost double. Then cook on low for 2 ½ hours. To check on progress, gently lift parchment paper to examine crust. The sourdough will not brown on top, but the bottom will turn a light brown when done.
Bake in Crockpot
Sourdough bread can also be baked at a low temperature in a crock pot for a longer time. A lower temperature and longer cooking time help preserve the nutritional value of the grain and aids in breaking down the gluten protein.
The remaining sourdough starter may be used as it is in recipes for biscuits, waffles, pancakes, muffins, dehydrated, or disposed of if unneeded.
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