Category: Sourdough Rye Bread

Wholemeal Rye Sourdough Bread

For all do-it-yourselfers among you … or if you like a challenge: our recipe for the 3-phase wholemeal rye bread with natural sourdough

MB 01-10 - Brotteig

Ingredients for one loaf (weighing 1kg) or 2 loaves (weighing 500g):
400 g wholemeal rye flour
400 g rye flour
approx. 500 ml lukewarm water
approx. 2 tbsp. inoculated sourdough (available at the health food store)
15 g sea salt
1 tsp. agave syrup (optional)

Preparation:

1st step:
Mix 300 g wholemeal rye flour with 2 tbsp. inoculated sourdough, some salt, 1 tsp. agave syrup and 300 ml lukewarm water and leave to stand for about 5 hours.

2nd step:
Add the remaining 100 g wholemeal rye flour and about 150 ml lukewarm water, some salt and your preferred spices such as coriander or caraway. Mix well and leave to rest for 15 hours or preferably overnight. 

3rd step:
Remove 2 tbsp. of sourdough and store in a larger screw top glass jar in the fridge (can be stored for about 12 days).

4th step:
Add 300 g rye flour, if necessary add another 50 to 100ml lukewarm water and some salt. Leave to rest for another 5 hours.

5th step:
Form the bread, while gradually kneading the remaining 100 g rye flour under the dough until it no longer sticks and a nice loaf is formed. Put it in a fermenting basket or bowl and allow it to rise for 2 hours. Then turn the loaf over onto parchment paper and brush with water. Preheat the oven to 250*C (480*F) and place a small bowl of water in the oven. After placing the loaf in the oven, turn the temperature down to 200*C (390*F). Bake the bread for 75 minutes and let it rest in the oven for about 15 minutes. 

 

Vegetable Bruschetta with Egg(s)

Have you ever tried mushroom bruschetta with fried egg? So simple and delicious. An excellent go to quick metabolic balance meal! 

What you need:
1 serving egg (usually 1-2 eggs)
1 serving mushrooms (vegetable)
onions
vegetable broth
sourdough rye bread
Spices: paprika, caraway seeds, pepper, garlic

What to do
Stir fry mushrooms and onions until nicely cooked and soft, deglaze with some vegetable stock, season; simmer till the liquid is reduced to half. Top rye bread with ghee, spice with garlic, spices to taste and roast in the oven. Fry the egg(s). Serve by placing mushrooms on the toasted bread and the eggs on top. Season to taste. Enjoy!

Tip: Instead of mushrooms, you can also use other vegetables, e.g., zucchini, tomatoes, or bell pepper.

12-09 mushrooms-2341466_1920 - Image by suzleigh

Image by suzleigh from Pixabay

Black Friday Bean Soup

This warming bean soup fits wonderfully well when it’s cold and rainy – it really will warm your hearts! 

What you’ll need:
1 serving vegetables from your plan (such as green beans, carrots, leek)
300 ml vegetable stock
some savory herb and paprika powder
1 tsp. of chopped lovage, some parsley, chives
salt & pepper

Preparation:
Wash and roughly chop your chosen vegetables and place in a large pan, add the vegetable stock and bring to the boil. Add savory and paprika powder and simmer for 10 minutes. Add your favorite (already cooked) protein beans, e.g., black beans, chickpeas, adzuki beans or even lentils.
Wash lovage, parsley and chives, spin dry and finely chop. Add to the soup, season to taste with salt and pepper and simmer for 2-3 mins. Enjoy with some fresh rye sourdough bread!

MB 11-29 - soup

Vegetable-Lentil-Soup

As the days get shorter and the autumn weather takes hold, we need to get cozy with some comfort-food! So today we present a delicious vegetable-lentil soup. 

MB 10-15 lentils

You will need:
1 serving lentils
1 serving vegetables (pumpkin, broccoli, leek)
Spices: chili, 1 clove of garlic, salt, pepper, curry powder, marjoram, ½ tbsp. chopped parsley
250 ml vegetable stock

Preparation:
Wash the lentils, cook with fresh water until al dente and drain. Wash, clean and chop the vegetables. Sauté the vegetables with a little oil, garlic, chili and fill up with vegetable stock, add the lentils, season to taste and cook until soft. Add fresh parsley before serving. 

Enjoy with a serving of fresh sourdough Rye bread!

Sourdough Rye Bread

We are often asked: Why does Metabolic Balance recommend sourdough rather than bread containing yeast? 

MB 10-14 ryebread

The answer lies in the long fermentation process that happens with sourdough preparation. During this fermentation, the grain is properly broken down and the phytic acid effectively pre-digested. This is important as phytic acid is known to bind to the nutrients and minerals in the grain, thereby preventing us from absorbing them. Also reducing the phytic acid makes the bread lighter, healthier and easier to digest. Rye grains need a good long time to progress to it’s quality and be ready for baking. The sourdough method makes sure this happens naturally while boosting friendly bacteria in the dough which improves the shelf life of the rye bread. It also develops a wonderful taste and the delicious smell of fresh sourdough bread!

When yeast is added to bread dough, these natural processes are enormously accelerated, unfortunately to the detriment of the quality of the bread. This method of added yeast to bread baking makes it much harder for us to digest the bread and can cause digestive problems.