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Demystifying Sourdough – Everything You’ve Ever Wanted To Know About Sourdough Starter – Why It’s Better for You and How To Start One

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Why Should You Eat Sourdough? What’s the Difference Between Sourdough and Bread Made With Rapid Rise Yeast?

If you’ve been following along on my journey to health then you probably know that I soak, sour, or sprout all the grains, nuts, and legumes that I eat, usually with some sort of acid (typically whey from my raw yogurt). This soaking process does several different things, the most important being it neutralizes the naturally occurring phytic acid in these plant foods.

Phytic acid acts as an anti-nutrient, actually blocking nutrients and minerals from being absorbed in your digestive tract. In small quantities it’s not a huge problem but for many people the complex carbohydrates that are provided from grains, legumes, and nuts make up a large portion of their diets. That’s when reducing phytic acid becomes so important! This is really becoming a health problem when we talk about “plant-based” diets. Most modern people who practice plant-based, vegetarian, or vegan diets are often consuming much higher levels of phytic acid.

When you bake with sourdough the fermentation process is long, giving plenty of time for producing the lactic acid required for phytic acid reduction. It is for this reason that I am committed to baking with sourdough and use alternative flours like almond very sparingly.

On the other hand, rapid rise yeast consumes the sugars in the flour so quickly and without the benefit of lactic acid-producing bacteria that very little reduction in phytic acid occurs. This is a major problem considering the quantity of bread foods that most of the world consumes on a daily basis.

Almost all traditional peoples knew to soak and ferment the grains, nuts, and legumes they were consuming. And all bread was naturally leavened (like sourdough) up until the invention of rapid rise yeast in the 1860s.  So for over 14,000 years of bread making, humans were utilizing wild yeast. And over the last two centuries we have almost completely abandoned these traditional ways. If you are starting to wonder if there is a correlation between abandoning our traditional food-ways and our declining health then you are on the right track.

To learn more about traditional peoples, what real traditional foods they ate, and why they had superior health please read Sally Fallon Morell’s new book Nourishing Diets: How Paleo, Ancestral and Traditional Peoples Really Ate.

The sourdough fermentation process also breaks down gluten protein, making it much easier to digest!

Many people with gluten sensitivities are able to enjoy traditionally fermented sourdough bread! The longer the bread ferments, the more gluten protein is broken down. Real sourdough bread can be fermented for 12, 24, 36, 48, or even up to 72 hours!

A bubbly jar of fermented sourdough starter, perfect for baking artisan style breads.

 

Page Guide

Page 1. Intro
Page 2. What Is Sourdough?
Page 3. Bread Terminology
Page 4. Why Eat Sourdough?
Page 5. Tools
Page 6. Starter Recipe
Page 7. Fresh Starter vs. Discard
Page 8. Starter Hydration & Feeding
Page 9. Favorite Recipes
Page 10. Troubleshooting Sourdough
Page 11.  Starter Insurance Policy
Page 12. Using Stale Bread
Page 13. Recipes You Don’t Want To Miss
 

Ila Kaiser

Sunday 5th of December 2021

I am diabetic and wondering how to calculate the carbs and fiber for the sourdough breads. Can you help?

Butter For All

Sunday 12th of December 2021

Hi Ila,

So, unfortunately there is no definite way to calculate carbs for sourdough. The longer the bread ferments, the less carbs it has. As the yeast and bacteria eat up sugars the bread gets more sour. So a really sour sourdough, that has been fermented for 24+ hours will be the best for you. I would personally eat a small amount and then test blood sugar to see how the long-fermented bread affects you.

I hope this is a little help! Take good care!

Courtney

Donna

Monday 15th of November 2021

I’m on day 5 of my rye starter. Day 2 it almost doubled in size! Day 3 almost no activity. Day 4 it hasn’t risen but I can see a few bubbles! Is this normal? Should I continue to do the daily feedings or is this batch a lost cause? Thanks

Butter For All

Monday 22nd of November 2021

Hi Donna!

Don't toss it! This is totally normal. At first the yeast go crazy, then they mellow out as the bacteria get going, over the next few weeks they will balance out and harmonize into a lovely starter! Hope I caught this comment in time!

Best,

Courtney

Jill

Monday 21st of June 2021

Hi, I’ve made your Soft and Sweet Sourdough Milk Bread and can never seem to get a good rise out of it. I’m thinking it’s my proofing length but also how I fold my dough. Could you tell me your method of folding before the first rise? So far I’ve attempted a coil fold, but don’t think it’s working…

Thanks!!

Jill

Butter For All

Thursday 24th of June 2021

Hey Jill,

I typically do stretch and fold in the bowl. I just find that to be my preferred way to develop gluten. You can see me demo it in this video. https://youtu.be/aqYctt7W_N4 It is a different recipe but pretty much the same technique.

Hope this helps!

Courtney

Mia

Friday 26th of March 2021

I’m on day 3 and I started with wheat flour. Can I change to All Purpose Flour starting day 4?

Butter For All

Monday 29th of March 2021

Hi Mia,

Yes, you should be fine, the yeast should already be present from the outside husk of the WW flour. Just keep feeding it!

Rashmi Ingle

Wednesday 24th of March 2021

I live in Switzerland and want to start sourdough. Since the temperatures here are colder, do I need to take extra care to make sure the starter grows well?

Butter For All

Wednesday 24th of March 2021

Hi Rashmi,

That's a great question. I would probably try to keep the starter in a warm area of your kitchen, but you shouldn't need to do a lot of extra babying. Yeast can be trained to perform at cooler temperatures just by feeding the starter and keeping it in the climate you are in, and you want your starter to rise in your cooler temps anyway. I would just use (at least part) a local organic flour to try to capture some of your local yeast strains, they will already be suited for your climate. Once the starter is established in your climate is should work well no matter the flour.

Hope that helps!

Courtney

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