If there is one grain that grows well in our cold wet miserable climate it is rye. Fortunately for us, it makes superb sourdough, and for those of us who love to recreate traditional slow fermented breads a rye loaf is delightfully easy to make, requires no kneading whatsoever and rewards bakers with a full bodied deep flavoured bread that looks and tastes fantastic.
The treacle in this recipe exaggerates the natural sweetness of the grain and the natural darkness of the flour, which works well with sweet nutty cheeses, dark heavy honey, and smoked fish.
I’m not sure one needs any other reason to bake a loaf that is this good, however rye flour has the added benefit lowers insulin response whilst improving blood glucose levels. Whilst many commercial types of bread exacerbate diabetes and obesity, slow fermented rye breads produce both a low insulin response and suppress hunger. So whilst the Canadians might well get the sunshine and the high protein wheat, we are to some degree compensated with superb tasting grain with added health benefits.
Whilst I am not into eating food specifically for health benefits one particular study proved that this kind of long slow fermented wholegrain sourdough has powerful insulin reducing effects. * When a group of scientists at Lund University in Sweden examined the effects of rye on a dozen healthy subjects they found that whole grain rye bread both controlled blood sugar and regulated appetite. What was of particular interest was that out of all the rye breakfasts studied, it was wholegrain rye combined with a long slow sourdough ferment came out best. Using the same long slow fermentation as the recipe above, fermented bread has naturally high lactic acid; it was this combination of rye and high lactic acid levels that the scientist concluded was the main contributing factor to the significantly increased insulin reducing results; so I can state, without doubt, that this loaf is not just easy to make, but it tastes great and is good for you.
*Source (Nutrition Journal. September 25, 2009)
![Rye has very little gluten in it, so there is no point in kneading it. I let the sourdough starter do all the work.](https://thesourdoughschool.com/wp-content/uploads/2014/02/Rye-Sourdough-680.jpg)
Yield 1 loaf (1.65kg)
650g water 28 degrees
1 large tablespoon black treacle
200g starter (ratio 1:1 for example: 25g starter mixed with 100g flour and 100g water)
20g fine sea salt
*extra rye flour for dusting
Mix
In a bowl whisk water and treacle together. Combine this with your starter and mix well. Add the rye flour and salt and stir spoon until all the ingredients come together into a large ball.
1st Ferment:
Shape your dough to about 9 inches across (23cm) , and place on a large baking tray dusted liberally with rye flour. Cover with cling film and let the dough rest in a cool environment for 24 hours.
Shape
Reshape your dough lightly by gently putting pressure on the outer edges of your dough without moving it off the tray. I find holding opposite sides of the loaf dough with two hands and applying equal pressure to both sides works best. The aim is to simply make the diameter back to 9 inches making the dough more compact before baking. The dough should have developed beautiful cracks in it, which are accentuated when baked.
Bake:
Preheat the oven to 220 degree C for at least 30 minutes to one hour before you are ready to bake with your cloche or an ovenproof dish (with a lid) in the oven. The dish must be very hot.
Take the dish out of the oven and sprinkle polenta or semolina some on the bottom. Remove your dough from the tray with a large spatula, supporting it well with your hands.. Be gentle. Pop it into the baking dish. Slash the top of your bread, place the lid back on top. Bake for 30 minutes.
Turn the heat down to 190C. Remove the lid and bake for another 25 – 30 minutes, until you have a dark brown crust.
Let the bread cool on a rack for at least 30 minutes before slicing.
Store:
Once cooled store in a linen or cotton bread bag or folded tea towel.