40% Sourdough with increased protein and fibre
| Recipe By: | Melanie Hendry |
|---|---|
| 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 |
| Created Over: | 4 days |
| Recommended For: |
|
| Diversity Score: | 26 |
|---|---|
| Increase Fibre: | Increase blend to 40% and added 200g sprouted wholegrains. |
| Probiotic Serving Suggestion: | Cultured Butter; Kimchi |
| Antioxidants: | Lentils-3 colours, quinoa-tri-color, edible flowers 6 colours, red corn, purple barley. Adding seasonal fruits and vegetables to serve. |
| Suggested Botanical Blend: | Blend Number 2 Meadow |
Ingredients
| Ingredients | Quantity |
|---|---|
| Base blend no.2 Meadow | 800g |
| Kamut | 100g |
| Red organic floriani corn | 10g |
| Red, puy + Beluga lentils | 20g |
| Golden mustard seeds | 5g |
| Tri-colored quinoa | 20g |
| Golden flax | 10g |
| Chick peas | 20g |
| Dried edible flowers: Marigolds,cornflowers, chamomile + rose petals | 5g |
| Dried nettles | 3g |
| Pink peppercorns | 7g |
| Cardamon pod | 3 |
| Whole toasted coriander Seeds | 10g |
| Whole sprouted dark organic rye | 12g |
| Whole sprouted Hard spring white wheat | 12g |
| Whole sprouted Purple Karma Barley | 12g |
| Whole sprouted organic Spelt | 12g |
| Whole sprouted Einkorn | 12g |
| Whole sprouted Emmer | 12g |
| Water | 825g |
| Starter: 40g Ripe white starter: 80g Base blend no.2 Meadow: 80g Water | 200g |
| Sea Salt: Increased slightly because of the inclusion of sprouted grains. | 22g |
| Diastatic Malt: Made with purple karma barley, sprouted, dried at 100*F and milled | 10g |
Recipe Introduction
I foundThe Sourdough School and Dr Kimball, on social media, through her work with Bake for Ukraine. After feeling so helpless I was inpired by The Seeds for Solidarity Porridge and started a bread subsription to raise money for the cause. I thought that porridge was so beautifully and thoughtfully created, I couldn't wait to make it, but the real suprise was that it made the best bread I had ever tasted. My graduation loaf was created with post menapausal woman in mind, but also to honor the inpirational bread that first bought me to this incredible community.
Although this bread is anything but ordinary it is an everyday loaf. This can easily be eaten for breakfast with marmite, jam or a slice of ham and a runny free range egg perched on top. Enjoyed for lunch alone with cultured butter and a big bowl of homemade soup or thinly sliced to hold a beet kimchi, chicken and cheese sandwich. I also love this on the side, spread thickly with cultured butter and a big colorful salad for dinner, but my very favorite way to eat this bread is toasted with:
Raw milk bluecheese cultured butter (cheese, cultured butter, garlic and pepper) and thick slices of heirloom tomatoes, sea salt + parsley.
Whipped ricotta, sweet cherries, honey + fennel pollen.
Cultured butter, goat gouda and halved sungold tomatoes.
Cultured butter, avocado slices, crumbled feta and chilli flakes.
This bread was created with post menapausal women in mind. I wanted a bread that was higher in protein, fibre (as eating enough fibre has become a passion of mine knowing that about 95% of the UK + USA population barly eat 1/2 the recommended amount and how cases of bowel cancer are rising in our younger populations) as well as supporting better sleep and and less inflamation (both common after menapause) All the post menapausal women in my family of bakers/chefs had or do suffer from poor sleep, digestion and arthritis.
This loaf contains grains not found in traditional grocery stores, so encourages sourcing from local farmers in the community, but most impotantly, as I have learned through BALM, this loaf can also be simplyfied with easily sourced ingredients from a convential shop making it accessable to low income communites and those who live in food deserts (USA).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/
Studies
| Study | How this study has been applied |
|---|---|
| 653 - ‘Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep’. J Clin Sleep Med. 12(1): 19–24 | Diets higher in fibre and lower in processed food has a positive affect on sleep improves sleep |
| 605 - ‘Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies’. BMJ. 343:d6617 | A high intake of dietary fibre, in particular cereal fibre and whole grains, was associated with a reduced risk of colorectal cancer |
| 264 - ‘A review of the health benefits of cherries’. Nutrients. 10(3), 368 | Increased oxidative stress contributes to development and progression of several human chronic inflammatory diseases. Cherries are a rich source of polyphenols and vitamin C which have anti-oxidant and anti-inflammatory properties |
| 217 - ‘Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial’. Gut. 68(1), 83-93 | Compared with refined grain diet, whole grain diet did not alter insulin sensitivity and gut microbiome but reduced body weight and systemic low-grade inflammation. |
| 509 - ‘Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity’. Gastroenterology. 144:1394–1401 | Less stress and better mental health possitively impacts sleep in women |
Equipment
- Mason jar with sprouting lid
- Large mixing bowl
- Thermometer
- Bannetone
- couche
- lame
- Dutch oven
Tin Size cm (HxWxD)
N/A x N/A x N/AStarter Quantity
200g
Status of Starter
bubbly, lively second-build starter
DDT
27°C (80°F)
Flours
- Roller milled bread flour-King rAthur organic bread flour
- All grains sourced from Camas Country Mills in Eugene Oregon
Baking Temperature
240°C/220°C fan/475°F/gas mark 9
Baking Time
20 minutes in enclosed dutch oven; 20-25 minutes with lid removed.
Timings
| Step | Day | Timings (hh:mm) |
|---|---|---|
| Rinse and soak seeds overnight | Day 1 | 8-10am |
| Drain seeds and place upside down with a sprouting lid or cheesecloth to sprout. | Day 2 | 8-10am |
| Rinse and leave seeds agin upside down to continue sprouting. | Day 3 | 8-10am |
| Refresh starter 1st refreshment | Day 3 | 10am |
| Refresh starter 2nd refreshment | Day 3 | 10pm |
| Make levain | Day 4 | 10-11am |
| Mix leavan into 700g of water, then add the flour, diastatic malt + whole toasted coriander seeds. | Day 4 | 1pm |
| Mix and autolyse | Day 4 | 1:10pm |
| Bassinage with 100g water | Day 4 | 1:40pm |
| Add salt with remaining 25g water and check hydration. | Day 4 | 2:10pm |
| Start bulk fermentation | Day 4 | 2:10pm |
| Sprinkle with 200g sprouted grains | Day 4 | 2:10pm |
| Stretch and fold incorperating grains. Check dough temperature after each fold to ensure 80*F. Move to a warmer place if dough temp drops below DDT. | Day 4 | 2:40pm |
| End bulk. Add 30-60 more minutes depending on temperature of dough. | Day 4 | 5:10pm |
| Cut and pre-shape | Day 4 | 5:10-5:15pm |
| Final shaping | Day 4 | 5:45-6pm |
| Place in the refridgerator 5c | Day 4 | 6:30-7pm |
| Pre-heat oven and Dutch oven at 500*F | Day 5 | 11:30am-12pm |
| Reduce oven temp to 475-480*F. Score and bake in a dutch oven with lid for 20 minutes. After first 20 minutes, remove lid and bake for an additional 20-30 minutes | Day 5 | Between 12pm-5pm |
| Repeat steps 18 and 19 with second loaf | Day 5 | Between 1-6pm |
| Cool and slice half of one loaf and place in the freezer covered in tin foil and place in a plastic bag, removing any air. Enjoy the other half over the next few days. | Day 5 | Between 3-9pm |
| Wrap in parchment and gift second loaf | Day 5 | Between 2-7pm |
How to Store
I have kept and continued to eat this loaf in a partially sealed plastic bag for 10 days. The small end that was left a little mold on it day 11. I then cut this off and made kvass with the remainder. It freezes, sliced, beautifuIly. I usually eat half and freeze the other half sliced. When the first half is gone, I just take out what we are going to eat from the freezer each day and defrost at room temp or toast.
Top Tips
My best tip is sprout extra grains and freeze them. Then you can be more spontanious with this recipe 🙂 I used the "Classic Sourdough Boule 30% Introducing Botanical Blend No.2 – Retarded. As I had made this before and it turned out well I followed the recipe pretty closely. Watch the hydration, you may need to add a little more water although with the extra wholegrain be careful not to add too much, it's not super strong, I would add a little less the first time. This loaf has a tighter crumb due to higher wholewheat, and it is toothsome but not heavy. Try to keep the dough at 80*F and definitly extend the fermentation if the temp drops. Don't forget to allow exra time to sprout the grains if you havn't got any in the freezer.
