| Recipe By: | Heather Henderson |
|---|---|
| Recipe Status: | Untested |
| Kind of Bake: | Retarded overnight – San Francisco Style – mixed in the morning, retarded in the fridge overnight, baked at any point the next day |
| Makes: | 2 x 1kg or 3 x 667g loaves |
| Created Over: | 3 days |
| Recommended For: |
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| Diversity Score: | Seven |
|---|---|
| Increase Fibre: | Through the combination of Stoneground and Wholegrain Flours in the Blend and by using the Whole Rye Flour as the leaven. |
| Probiotic Serving Suggestion: | Homemade Cultured Butter (using Garden of Life Mood+ Probiotic) |
| Antioxidants: | Through the addition of Cranberry Seeds in the blend. Also by using a homemade Basil, Pumpkin & Hemp Pesto spread as a serving option. |
| Suggested Botanical Blend: | I blended flour to create diversity please see the recipe |
Ingredients
| Ingredients | Quantity |
|---|---|
| Leaven (Organic Whole Rye #2) | 200g |
| Filtered Berkey Water | 715g (Plus 3x25g water for Bassinage) |
| Strong White Flour | 600g |
| Canadian Local flour blend (see flour blend below) | 400g |
| Crushed Cranberry Seeds (optional) | 5g |
| Pink Himalayan Sea Salt | 20g |
Recipe Introduction
A nutty, tangy, lively and fibre-rich boule for healing the gut, this recipe has a long slow fermentation supporting improved digestibility, and with a variety of whole grains, it aids in reducing inflammation, improving bowel function and increasing gut microbiome (community) diversity.
It was created for my husband: He was diagnosed with Colon Cancer a few years ago, leading us on a journey of learning about and paying better attention to our overall health, but more specifically gut and colon health.
As a student at The Sourdough School, I've learned about the amazing benefits of whole grains for gut health, which lead me on a quest sourcing local flours and grains for my bakes. I spent several years as an Organic farmer in rural Canada, dating back to 2009, which connected me to the local Amish Community I worked alongside. My connection to these rural communities is what led me to local mills to source the variety of grains and flours I used for this gut healing recipe.
Created for the health of my family, this recipe is built around connection and community and as with all good things in life, is best shared.
Studies
| Study | How this study has been applied |
|---|---|
| 42 PROLONGED FERMENTATION OF WHOLE WHEAT SOURDOUGH REDUCES PHYTATE LEVEL AND INCREASES SOLUBLE MAGNESIUM | The benefits for long slow fermentation to increase bioavailability of minerals from whole grains. |
| 44 EFFECTS OF WHOLE GRAIN RYE... | In whole grain rye, fibre known to have positive effects on the gut micro biome. |
| 209 FORMATION OF PROPIONATE AND BUTYRATE BY THE HUMAN COLONIC MICROBIOTA | Butyrate and the linked to protection against colorectal cancer. |
| 214 TRIGGERING AKKERMANSIA WITH DIETARY POLYPHENOLS: A NEW WEAPON TO COMBAT THE METABOLIC SYNDROME? | The potential of cranberry seeds to increase the population of Akkermansia bacteria in the gut. |
| 302 THE ROLE OF WHOLE-GRAIN BARLEY ON HUMAN FECAL MICROBIOTA AND METABOLOME | How barley helped to improve the diversity of the gut-microbiome and increased the levels of short chain fatty acids, which are important in helping to maintain a healthy immune system. |
| 309 RYE BREAD IMPROVES BOWEL FUNCTION AND DECREASES THE CONCENTRATIONS OF SOME COMPOUNDS THAT ARE PUTATIVE COLON CANCER RISK MARKERS IN MIDDLE-AGED WOMEN AND MEN | The addition of rye may help to reduce the risk of developing colorectal cancers. |
| 389 RESISTANT STARCH AND “THE BUTYRATE REVOLUTION | Increasing the length of the fermentation process and the increase of resistant starch has been shown to increase the colonization of positive gut microbes |
| 390 RESISTANT STARCH: PROMISE FOR IMPROVING HUMAN HEALTH’. ADVANCES IN NUTRITION | The increase of length of fermentation process and the importance of resistant starch and it’s effects on the diversity of the gut microbiome. |
| 401 IMPACT OF OMEGA-3 FATTY ACIDS ON THE GUT MICROBIOTA | The role of Omega-3 in patients with inflammatory bowel diseases and the increase production of anti-inflammatory compounds, like short-chain fatty acids. |
| 412 POTENTIAL BENEFICIAL EFFECTS OF BUTYRATE IN INTESTINAL AND EXTRAINTESTINAL DISEASES | The role of butyrate in the prevention and inhibition of colorectal cancer. |
| 556 EVOLUTIONARY PERSPECTIVE ON DIETARY INTAKE OF FIBRE AND COLORECTAL CANCER | Using whole grains to increase diversity of fibre in the diet. |
| 578 FEEDING WITH SUSTAINABLY SOURDOUGH BREAD HAS THE POTENTIAL TO PROMOTE THE HEALTHY MICROBIOTA METABOLISM AT THE COLON LEVEL | How fermentation boosts levels of short chain fatty acids vs bread made from standard yeast and how it impacts the healthy microbiota of the colon. |
| 605 DIETARY FIBRE, WHOLE GRAINS, AND RISK OF COLORECTAL CANCER | A high intake of dietary fibre, in particular cereal fibre and whole grains, was associated with a reduced risk of colorectal cancer |
| Hemp Flour Benefits | The nutrients found in high levels in hemp flour; many of them often top the lists of the vitamins and minerals in which people tend to be most deficient. |
| 9 Health Benefits Of Butyrate For Your Body And Gut | The health benefits of Butyrate on the Gut and beyond. |
| Butyrate, Neuroepigenetics and the Gut Microbiome | Butyrate serving as an energy substante in the colon and the microbiome and how colonocytes adapt to use butyrate as their primary source of energy, which accounts for approximately 70% of ATP produced. |
Equipment
- 1 small mixing bowl
- 1 large mixing bowl
- wooden spatula for mixing
- 2x 10" or 3x 8" round bannetons
- tea towels
- lame
- Dutch oven
- oven gloves
Tin Size cm (HxWxD)
10 x 23 x 23Starter Quantity
40g
Status of Starter
bubbly, lively first-build starter
DDT
24°C (75°F)
Flours
- Red Fife Organic Stoneground - H.O.P.E. Eco Farms
- Spelt Organic Wholegrain - Brant Flour Mills
- Organic Whole Rye #2 - Brant Flour Mills
- Raven Rye (light) - K2 Milling
- Hemp Flour - K2 Milling
- Tecumseth Malt Barley - K2 Milling
- Organic Strong White - Boreal Premium Organic
Baking Temperature
230°C/210°C fan/450°F/gas mark 8
Baking Time
40 minutes (30 min with lid on)
Timings
| Step | Day | Timings (hh:mm) |
|---|---|---|
| Refresh starter | Day 1 | 10am |
| 10am | Day 1 | 10pm |
| Plan Bake (flours, temperatures, timings, etc) | Day 2 | 8am |
| Make Leaven | Day 2 | 9am |
| Blend flours for bake | Day 2 | 9:15am |
| Mix 71g water & leaven into dough | Day 2 | 11am |
| Autolyse with leaven | Day 2 | 11am |
| Bassinage 75g (3x 25g) | Day 2 | 11:30am |
| Add salt - start bulk | Day 2 | 12pm |
| Stretch & fold (optional) | Day 2 | 12:30pm |
| End Bulk - preshape | Day 2 | 3pm |
| Final Shaping | Day 2 | 3:30pm |
| Put in fridge 5C | Day 2 | 4:15pm |
| Score and Bake | Day 3 | 8am-4pm |
How to Store
Store up to 5 days on counter in a clean linen bag. Best eaten within the first 2-3 days then works great as a toaster bread.
Freezes well either sliced or left whole to enjoy fresh at a later date.
Top Tips
Removing 75g of the total water and incorporating it back in through a bassinage helped the different flours in the mix absorb the water better overall and made the initial mixing easier. Also, extending the cold ferment from 16hrs to 24hrs helped create a tighter loaf for easier scoring and added richer flavour.
