How to make a Wheat or Spelt Sourdough
Health Benefits:
- Gut Health: Sourdough fermentation helps break down gluten and increases the availability of nutrients, promoting better digestion.
- Nutrient Absorption: The lactic acid bacteria in sourdough can increase the bioavailability of minerals, such as iron and zinc.
- Lower Glycemic Index: Sourdough has a lower glycemic index compared to other breads, helping to regulate blood sugar levels.
Usage:
- Appetizers: Use sourdough starter to make tangy bread rolls or crackers as a base for appetizers.
- Breakfast: Incorporate sourdough into pancakes or waffles for a healthy and filling breakfast.
- Baking: Sourdough starter is perfect for making various bread recipes, from traditional loaves to pizza dough.
Ingredients
- 3/4 cup (200 ml) water, room temperature
- 2 cups (325 g) wheat flour or spelt flour, sifted
- 1/2 cup (100 g) grated apple, peeled
Instructions
- Combine Ingredient
- In a glass jar with a tight-fitting lid, combine the water, sifted flour, and grated apple. Mix thoroughly.
- Initial Fermentation
Let the mixture stand at room temperature for 2–4 days. Stir the mixture in the mornings and evenings to aerate and combine.
- Check for Readiness
The starter is ready when the mixture starts to bubble and has a pleasant, slightly tangy aroma.
- Feeding the Starter
- Refrigeration Method: If you store the starter in the refrigerator, feed it once a week with ½ cup (100 ml) water and 1 cup (100 g) wheat flour. Stir well to incorporate.
- Room Temperature Method: If you keep the starter at room temperature, feed it every day with the same amounts of water and flour. The consistency should resemble thick porridge.
- Storing Sourdough
- Freezing: If you have leftover sourdough, you can freeze it in containers that hold half a cup. Thaw in the refrigerator before using and feed as needed.
- Drying: You can also leave a part of the sourdough to dry. Spread it thinly on parchment paper, let it dry completely, then break into pieces and store in an airtight container.
Nutrition Facts
- Amount Per Serving
- Calories 90kcal
- % Daily Value *
- Total Fat 0.5g1%
- Sodium 1mg1%
- Total Carbohydrate 20g7%
- Dietary Fiber 2g8%
- Sugars 2g
- Protein 3g6%
- Calcium 8 mg
- Iron 1.1 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Tips:
- Choosing the Flour: Wheat flour will give a more traditional sourdough flavor, while spelt flour adds a nutty and slightly sweet taste.
- Grated Apple: The apple adds natural sugars and moisture, helping to kickstart the fermentation process.
- Consistency: The starter's consistency should resemble thick porridge. If it’s too thick, add a bit more water; if too thin, add more flour.
- Maintaining Starter: Regular feeding maintains the starter's flavor and fermentation ability. Discard half the starter before each feeding to manage its growth and avoid waste.
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