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Mending Me Wellness at My Day Gardens

Wellness Services and Quality Products

18 A Range Rd, Pittsfield NH 03263

Call or Text 603-282-4050

 Natural Yeast Sour Dough Bread

Sourdough breads take advantage of the flavors produced by “wild” yeast and bacteria. Once you’ve made a sourdough starter, you can put it into action with the following bread recipe. It is considered a live food. Here is a little more about why sourdough is good for you.

1. Sourdough improves the texture and absorption of whole-grain and fiber-rich products. Each starter imparts its own unique flavor to the bread, based on the wild yeast and bacteria that inhabit the starter.

2. Sourdough bread contains the bacteria Lactobacillus in a higher proportion to yeast than do other breads. More Lactobacillus means higher production of lactic acid, which means less phytic acid. Phytic acid restricts the body from absorbing minerals. Having less means more mineral availability (particularly k, p, Mg, Zn) and easier digestion!

3. Easier digestion is made even more possible by the bacteria-yeast combo working to predigest the starches in the grains. Since the Sourdough preparation is more lengthy and this longer prep time results in the protein gluten being broken down into amino acids. Amino acids are building blocks for the cells making digestion easier for those who are sensitive to gluten.

4. Bread is often avoided by those affected by weight-gain and metabolic syndrome – Industrial white loaves have a high glycemic index (GI). But sourdough LAB produce acetic, propionic and lactic acid (organic acids) that, under the heat of baking, cause interactions that reduce starch availability, lowering postprandial glycemic responses. Sour dough's GI is 53

5. Acetic acid–which inhibits the growth of mold, is produced in the making of sourdough. So, sourdough naturally preserves itself. A good choice, considering the toxic preservatives thrown into the food supply today.

6. Lactic acid bacteria (LAB – including those commonly found in sourdough bread) produce beneficial compounds: antioxidants, the cancer-preventive peptide lunasin, and anti-allergenic substances, some of which may help in the treatment of auto-immune diseases.

7. The integrity of sourdough is so complex that it contains a host of goodness in terms of nutrients. In sourdough, you can find vitamins B1-B6, B12, folate, thiamin, niacin, riboflavin, vitamin E, selenium, iron, manganese, calcium, magnesium, phosphorus, zinc and potassium, in addition to uniquely balanced proteins and fatty acids. Whoa! Most commercially produced breads, only maintain a fraction of their original nutrient content after all the processing they undergo. It is considered prebiotics

8. If your are choosing sourdough for it's live food properties, Toasting is not an option. The lactobacillus and yeast die when heated, but they spore just before dying. If you give your bread time to cool a new colony develops. You will notice the change in the bread as days go by.

For the starter:

in glass jar. Cover with cloth or paper towel and elastic out of direct light in warm spot on counter or in pantry

1st day

3 tbsp pineapple juice2 tbsp flour

Stir with plastic spoon

Next 4 days. Double amount so you are 1:1:1 ratio.

Day 2

5 tbsp filtered water chlorine will kill your new buddies

5 heaping tbsp flour.

Day 3

1/2 cup water

1/2 cup heaping flour

Day 4

You may discard some if it is get too big for jar. Move to clean jar. Measure starter. Add equal amounts.

Day 5

Double again

If you see bubbles in the mix you are ready for bread.

You may rest in frig, but feed every three days. Doubling. Put in clean Jar weekly.

To start Baking- you will need:

• 2 1/2 cups unbleached white, all-purpose flour or any other flour you choose. I prefer a strong bread flour

with a small amount of whole wheat. Best taste to me.

• 1 1/2 teaspoons salt

• 1 cup starter from the previous step

• 1 cup filtered cool water

• Crisco to grease your loaf pan or try

• a mixing bowl

• a large spoon

• a baguette tray, parchment-lined baking tray or a greased loaf pan

• a razor blade

• a spray bottle

What Do I Do?

1. Feed the starter, Make sure it has eaten twice before starting if you took it out from frig. You should use starter while it is in growth mode not after it has fallen

2. Mix the flour and salt together . Pour the starter in. Then, slowly add the water and continue mixing for a few minutes with a spoon or your hands. Dough does not have to be perfect. Time will do the kneeding for you. You should be a shaggy type dough. Just make sure that you have completely miixed in flour. Cover with plastic wrap.

3. Let the dough ferment for 4-24 hours You make turn and fold every hour for the first four if you choose, but I have not found it necessary. The dough will rise faster on warm day and slower on cold days. The longer the ferment the better the taste of the bread. If it is too warm you can lretard the growth in the refrigerator

4. Let the dough rise till full of bubble. Double its original size or more.

5. Divide the dough into 2 pieces, and stretch them into tight baguette shapes or shape into loafs. Place each one on a greased baguette tray or a parchment-lined baking tray or into a well greased and floured loaf pan.

6. Cover the baguettes or loafs and let them rise for1-3 hours, until they have doubled in size.

7. Preheat the oven to 400° F.

8. Using a sharp razor blade, slash the tops of the baguettes loaves diagonally 3 or 4 times or loaf types right down the middle (this will allow them to expand more easily while baking) and spray them with a fine mist of water from a spray bottle.

9. Place the finished loaves in the oven and immediately spray them, along with the walls and floor of the oven, with water. for crisp tops. IF you would like a soft top cover with another greased loaf pan.

10. Bake the loaves 25–30 minutes, until they are entirely golden and the crust is crisp and blistered. easiet way to know they are down is when center reaches 190- 205 degrees F

What’s the purpose of spraying the dough and oven with water just before baking? The crust that begins to form on dough as it bakes can make it harder for the loaf to rise. Spraying the oven with water creates steam. This keeps the outer skin of the loaf moist and flexible, and helps it rise to its maximum volume with a good shape. Steam also encourages starch granules on the surface of the loaf to fully gelatinize, which gives the crust its crispy texture.

What Else Can I Try? . Sourdough comes in a variety of flavors, depending on what species of yeast and bacteria are present in the starter. You can also adjust the taste by letting the starter ferment for a longer or shorter period of time, which allows yeast and bacteria to add more or less of their flavors to the dough. After you’ve made one loaf, experiment by letting your starter ferment for a few days longer before mixing your dough.

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I make Sourdough, Cinnamon Raisin, and Oatmeal wheat bread every Thursday It is ready for delivery on Fridays. If you are interested in trying one and live in the area. Contact me and I would be happy to bake you one too. Costs are minimal

Sourdough starter 2oz 10.95 Free Shipping

Sourdough starter flakes 4.95 Free Shipping