Sourdough for Beginners

This month at Enrich, we are discussing ways to bring your life and health into Harmony. A life in balance ensures that our physical, emotional and mental health are all being looked after, creating a solid foundation of wellbeing. One of the best ways to ensure your body is well-balanced is by looking after your gut health. Our gut can influence many processes throughout the body, including our mood and mental wellbeing. Optimal gut health can support our digestion, increase nutrient absorption from food, and support our immune system, making it invaluable in supporting our overall wellness.

Consuming fermented foods is an excellent way to increase the variety of beneficial bacteria in your gut. These bacteria, also known as probiotics, promote good digestion and fortify the immune system. Sourdough bread is a naturally fermented product, and when matched with wholemeal flour it can bring numerous health benefits to your gut health. KSG Executive Chef Paul Barrett joined us this month to provide us with some top tips on how to begin fermenting your very own sourdough starter.

A short history of sourdough

Ancient Origins: Sourdough likely originated in ancient Egypt around 1500BC. It spread through the Mediterranean and into Europe.

Wild Yeast: Sourdough is leavened by wild yeast and lactic acid bacteria naturally present in the environment. This natural fermentation gives the characteristic tangy flavour.

Artisanal Resurgence: In recent decades, sourdough has enjoyed a renaissance. Artisan bakers and home enthusiasts have embraced the slow fermentation process, creating unique and flavourful loaves.

Today: Sourdough bread remains a beloved and diverse part of global culinary traditions.

Sourdough starter

Making a sourdough starter is a simple yet patient process. Here's a basic guide to get you started.

1. Ingredients: 1 cup of wholegrain flour (such as whole wheat or rye). 1 cup of lukewarm water. Starter should be 100% hydration, meaning equal amounts of flour and water.
2. Day 1: In a clean glass or plastic container, mix the flour and water thoroughly. Cover the container loosely with a cloth or plastic wrap, allowing airflow.
3. Day 2-5: Each day, ‘feed’ the starter by discarding half of it and adding half a cup of flour and half a cup of water. Stir well to incorporate air and help the natural yeast thrive.
4. Day 6-7: By this point, your starter should start showing signs of fermentation, with bubbles and a tangy aroma (almost smells like yoghurt). It should be ready to use in sourdough recipes. Make sure it's active and consistently bubbling before using it in baking.

Remember, temperature and humidity can affect the fermentation process. Be patient, as it might take longer in cooler climates. Once your starter is active, maintain it by feeding it at regularly. Store it in the refrigerator and feed it at least a week if you're not using daily.

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What bacteria are present in sourdough?

Several types of bacteria are present in sourdough, contributing to its unique flavour and texture.

The two main types of bacteria found in sourdough cultures are lactic acid bacteria and acetic acid bacteria.

These bacteria play a crucial role in the fermentation process, helping to create the characteristic tangy taste and texture of sourdough bread.

1. Lactic Acid Bacteria (LAB): Lactic acid bacteria, including species like Lactobacillus and Leuconostoc, produce lactic acid during the fermentation process. They contribute to the sour taste of sourdough and     help create an environment that inhibits the growth of harmful bacteria.
2. Acetic Acid Bacteria (AAB): Acetic acid bacteria, such as Acetobacter, produce acetic acid, which adds to the tangy flavour of sourdough. These bacteria work alongside the lactic acid bacteria to create balanced and complex flavour profile.

The presence of these bacteria is what distinguishes sourdough from other types of bread, as they contribute not only to taste but also to its characteristic texture, aroma, and longer shelf life compared to other types of bread.

Check out our recipe this month for a wholemeal sourdough loaf, perfect to serve with smoked salmon and eggs, or loaded with peanut butter and sliced banana!