Category: sourdough

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. 

 

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. 

Sourdough Rye Bread Recipe

This is a recipe for Sourdough Rye Bread used by Minnesotan Metabolic balancers. Barabara La Valleur, the blogger sharing the recipe with us.  Barabara likes to divide the recipe into individual muffins that equal one portion size to make her life a little easier.  If you would like to read her story about creating rye bread, you can read it here.

SourDough Rye Bread

Ingrediets:

  • 1 cup old fashioned oats
  • 1 tbsp honey (optional)
  • 1 tbsp sea salt
  • 2 tbsp olive oil
  • 2 1/2 cups water
  • 1 cup wild yeast
  • 6 1/2 cups rye flour

Instructions:

Mix together:

1 cup old fashioned oats

1 tablespoon of honey (optional)

1 tablespoon sea salt

2 tablespoons olive oil

Pour over and mix well:

2 Cups of boiling water

Add:

½ Cup of rye flour to this hot mixture immediately

1 Cup of wild yeast (Google How to make sourdough starter for recipe)

5-6 Cups of rye flour

½ Cup water

Mix all together until you have a tacky, but not sticky dough. [I keep extra flour and olive oil handy to add if dough is too sticky.]

Cover with a tea towel and leave for 10 minutes.

Knead the dough for 3-5 minutes with 45 minutes rest periods in between each time.

This primary fermentation process takes about 3 hours.

Gently knead the dough and shape as preferred in bread or muffin pans. If using muffin pans, it’s recommended you weight each one so they are all the same weight. Place in oiled and floured tin and leave to raise – at least 4 to 5 hours or overnight.

Preheat oven to 350 ° F [177 °C]  Bake for 40 minutes for muffins or 45 for loaf of bread. It is done when it sounds hollow when tapped underneath. Cool