The Sourdough School

PIONEERING A NEW APPROACH TO BAKING AS LIFESTYLE MEDICINE

Learn to bake, teach & prescribe Baking as Lifestyle Medicine
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Canadian Local Grains Loaf

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:
  • anyone can eat this
  • managing blood sugar levels
  • weight management
  • mental health issues
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

IngredientsQuantity
Leaven (Organic Whole Rye #2)200g
Filtered Berkey Water715g (Plus 3x25g water for Bassinage)
Strong White Flour600g
Canadian Local flour blend (see flour blend below)400g
Crushed Cranberry Seeds (optional)5g
Pink Himalayan Sea Salt20g

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

StudyHow this study has been applied
42 PROLONGED FERMENTATION OF WHOLE WHEAT SOURDOUGH REDUCES PHYTATE LEVEL AND INCREASES SOLUBLE MAGNESIUMThe 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 MICROBIOTAButyrate 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 MENThe addition of rye may help to reduce the risk of developing colorectal cancers.
389 RESISTANT STARCH AND “THE BUTYRATE REVOLUTIONIncreasing 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 NUTRITIONThe 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 MICROBIOTAThe 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 DISEASESThe role of butyrate in the prevention and inhibition of colorectal cancer.
556 EVOLUTIONARY PERSPECTIVE ON DIETARY INTAKE OF FIBRE AND COLORECTAL CANCERUsing 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 LEVELHow 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 CANCERA high intake of dietary fibre, in particular cereal fibre and whole grains, was associated with a reduced risk of colorectal cancer
Hemp Flour BenefitsThe 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 GutThe health benefits of Butyrate on the Gut and beyond.
Butyrate, Neuroepigenetics and the Gut MicrobiomeButyrate 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 23

Starter 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

StepDayTimings (hh:mm)
Refresh starterDay 110am
10amDay 110pm
Plan Bake (flours, temperatures, timings, etc)Day 28am
Make LeavenDay 29am
Blend flours for bake Day 29:15am
Mix 71g water & leaven into doughDay 211am
Autolyse with leavenDay 211am
Bassinage 75g (3x 25g)Day 211:30am
Add salt - start bulkDay 212pm
Stretch & fold (optional) Day 212:30pm
End Bulk - preshapeDay 23pm
Final ShapingDay 23:30pm
Put in fridge 5CDay 24:15pm
Score and BakeDay 38am-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.

All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

A NEW APPROACH

👉🏻 For the past 3 years we’ve been working on something incredible … prescription sourdough bread making courses for our @sourdoughclub members 

📈We have had amazing advances in healthcare, but there is no pill to cure poor diet. The best medicine is prevention via a healthy lifestyle, and many studies have shown that people who eat healthily and exercise regularly sleep better, have less anxiety and depression, have more energy, and lower their risk of chronic illness overall.

🙌 Vanessa’s work on Bread & the Impact on the Gut Microbiome has been turned into something extraordinary. Prescription bread-making courses as a lifestyle intervention, and the Bread Protocol we teach here is designed to address the way you live, exploring behaviour related to nutrition, physical activity, stress management, sleep, social support and environmental exposures. These courses are 12 weeks long, and designed to maintain health and prevent disease not just in individuals bit in patients and populations, so we have 2 ways to enrol on a course: 

1️⃣ SOCIAL PRESCRIPTION 
If your doctor or healthcare practitioner is one of  our Sourdough School graduates and they feel that this bread-making prescription course is something that will improve your health, then they may can prescribe the course for you as a social prescription free.

2️⃣ SELF PRESCRIPTION 
You can self-prescribe these courses by enrolling yourself on a course to improve your health and wellbeing.

📰 If you are interested in learning more about the prescription courses then please sign up to the newsletters as we will be announcing their launch over the coming weeks and months. 

@vanessakimbell
@drmiguelmateas 
@dralexdavidson 
@dksherratt 

#lifestylemedicine #preventativemedicine #systemschange #socialprescribingday #socialprescribing
🧘 LAST ORDERS TODAY 🧘 I’m prepping the st 🧘 LAST ORDERS TODAY 🧘

I’m prepping the starters to post out on Thursday.

I was thinking why sourdough all these years? I guess it’s because is alive… it’s a culture of wild yeast and lactic acid bacteria. We might like to think we can control it, but we can’t control everything. Things change when we bake. The flour changes, the ambient temperature changes, or something happens during the middle of the day and your baking routine changes.

We can be very critical of ourselves. Starting the day by looking in the mirror and criticising our physical appearance. Or looking at something we’ve done or said and overanalysing it. Often, without realising, some of us can be incredibly negative.
It’s the same with bread. I notice that many people are self-depreciating and, while they aspire to make beautiful loaves, they have a distinct lack of acceptance that creating a really aesthetically stunning loaves takes time. It’s an art. It takes many years to be able to understand the nuances of each flour and how each one behaves to create bread. There is no instant fix. And I wouldn’t want there to be.

If you want an instant fix, go out and buy a packet mix – that way the work is done for you. In sourdough there’s no instant fix. That is the whole point of it really. That’s why we celebrate when we do make those incredibly beautiful loaves. And what you are actually celebrating isn’t high levels of gluten or high levels of hydration. It’s that person’s ability to have understood and connected to the flour, to their environment, to the yeast, to the timings and rhythm and everything coming together to create something that is joyous to eat.

To learn more about what we do here at The Sourdough Club and the courses we teach, follow the link in the bio to read 

#mindfulbaking #sourdough #sourdoughsclub #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #realbread #breadmaking #bakebread #makebread #makerealbread #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
🧂 ARTISAN INGREDIENTS FOR ARTISAN BREAD 🧂 A 🧂 ARTISAN INGREDIENTS FOR ARTISAN BREAD 🧂

Artisan bread starts with artisan ingredients. Honest ingredients that have been grown and harvested with respect for both the people and the earth. The flour has to be organic, the water chlorine free and the yeast has to be sourdough, and so it follows that the salt has to be similarly harvested with principles that are in synergy with our own. Salt making was, up until the industrial revolution, an artisanal craft. Much like bread making salt is also an artisan product that has been industrialised, so we use a hand-harvested salt in our bread.
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In our shop, we sell unrefined salt specifically for sourdough - Natural salt contains all of its trace minerals and other elements that are naturally a part of its origin. Our salt is not exposed to chemicals and does not contain anti-caking agents.
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Follow the link in our bio to our shop, where you can find the best artisan ingredients for your bread! 
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#artisan #salt #iamamember #sourdoughclub #sourdough #sourdoughbread #naturallyleavened #realbread #sourdoughbaking #bakingbread #breadmaking #homebakedbread #sourdoughlove
DID YOU KNOW WE HAVE AN ONLINE SHOP & CAN PURCHASE DID YOU KNOW WE HAVE AN ONLINE SHOP & CAN PURCHASE MY WHITE SOURDOUGH STARTER?
(with worldwide delivery)
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I have several sourdough starters but The French white starter is one that I have been using since I was 11 years old and originates in the bakery I grew up baking within France. It takes a bit longer to reach it’s peak and is generally slower and sweeter, and much more forgiving of being neglected for a week, so the one I recommend for beginners. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We have verbal confirmation that the starter originated over 115 years ago and If you swipe right in the video you can listen to me chatting to one of the older residents of the village confirming that bakery did not shut during the war either .. & it has been maintained ever since... it’s a lovely story. Although the microbes double every 20 – 30 minutes when they are refreshed ... so it is either over a century old or 30 minutes old depending on how you want to look at it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can purchase a pot of my starter, along with a grey moon kilner jar & a mini video course on looking after your starter. 
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TAP THE PICTURE TO SHOP.
 
Swipe right to see the amazing video of the French bakery where the starter originated from @vanessakimbell has been baking with this starter for over 20 years … and first baked almost 40 years ago with it …#romantic 
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#breadbosses #breadporn #flourwatersalt #breadtalk #bread #breadstagram #sourdough #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking #bannetons #bakery
🌾 BARLEY - DO AS THE ROMANS DO 🌾
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Oats & Barley. We love both, but this week we have been diving to barley with our students, learning about nutritional value, what role plays in supporting key butyrate producers for gut health and why gladiators were call 'barley-eaters'!
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And naturally, we will be talking about how we can incorporate barley into our baking and our botanical blends.
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To find out more, become a student of the Sourdough Club! 
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#grains #wheat #einkorn #emmer #spelt #heritagegrains #freshlymilledflour #milledflour #milling #freshlymilled #botanicalblend #fromscratch #unrefined #mockmillproud #mockmill
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