Sourdough is a fermented bread made from a flour + water “starter.” This mixture then begins to ferment using the natural yeasts and lactobacilli (bacteria) we have naturally in our environment including the air we breathe. This bacteria and yeast digest the sugars naturally found in the flour and release as a byproduct, CO2 (air bubbles that help the bread rise) and hooch (aka mix of ethanol and acetic acid).
𝐒𝐨 𝐰𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬?
- The yeast and bacteria “pre-digest” the sugars naturally found in the flour, thus helping lower the glycemic index of the bread. AKA won’t cause the bread to spike our blood sugars as much in comparison as other commercial made bread. A good option for diabetics when paired appropriately.
- Due to the fermentation activity, it helps break down protective barriers called phytates on the plant, which helps us absorb more vitamins and minerals from the bread!
- Fermented food = good for our gut health. The more we support our gut, the better we support our mood where much of our serotonin or happy hormone receptors are. Also supporting gut health helps support the immune system too!
𝐇𝐨𝐰 𝐝𝐨 𝐈 𝐠𝐞𝐭 𝐬𝐭𝐚𝐫𝐭𝐞𝐝?
- Grab your tools 👉🏻silicone spatula, two glass jars, cheesecloth or something porous, kitchen scale. Pull out your two ingredients 👉🏻Flour and water
- 𝘎𝘦𝘵 𝘴𝘵𝘢𝘳𝘵𝘦𝘥 𝘧𝘰𝘳 𝘋𝘢𝘺 𝟷 👉🏻 mix 100 grams flour (whole grain is my choice) + 150 grams water. Cover with cheesecloth and let it sit out on the counter for 24 hrs until your next refreshment or “feeding.”
This refreshment cycle can last anywhere from 6-10 days until you have a nicely fermented starter you can use in breads, pancakes, waffles and more!For Day 2 and beyond, check out one of my favorite resources.