Sourdough Bread; What's In It For Me? Plus Starter Recipe

Sourdough bread is coming back into popularity, but what's the drive behind it's return? Sourdough is often said to be healthier than regular bread, mainly because the fermentation process is beneficial to our gut. Assuming it is homemade or from a local baker, chances are the bread is free of stabilizers and preservatives that commercial brands might use, which may help the nutrition factor.

So how does it work?

Instead of dry baker’s yeast, sourdough just uses a mixture of flour and water called a “starter”. That starter is kept alive by feeding it a small amount of flour and water every day, allowing the yeast and bacteria to thrive. The gas created by these creatures' fermenting sugars creates air bubbles and the trademark “sour” taste in the bread.

Is sourdough actually healthier than regular bread?

Grains, such as those in traditional bread, contain phytic acid, which can bind to essential minerals like zinc and magnesium and make them harder for the body to absorb. One of the benefits of the sourdough fermentation process is that the lactic acid can neutralize and reduce the effects of phytic acid up to 70%, making the minerals in the grains easier to absorb. There is also evidence to suggest that the fermentation process helps make nutrients like gluten easier to digest. This doesn’t mean that those with Celiac or serious gluten sensitivities can eat sourdough, but everyone has a different tolerance to gluten, and sourdough may be a good option for some.

Carbohydrates create a spike in our blood glucose levels. How our body responds to foods containing sugar is called our glycemic response, and it is different for everyone. Bread typically creates a pretty high glycemic response for most people, as it is usually made with refined flours. But sourdough, due to the fermentation and lactic acid, may help prevent a blood sugar spike.

While it is not 100% proven that sourdough improves your blood sugar response, there are some promising studies. In one study, participants who ate sourdough rye bread had a smaller insulin spike than those who ate conventional wheat bread. In another study, participants who ate sourdough bread had lower blood sugar and insulin levels than those who ate bread made with baker’s yeast.

So now you're convinced that you should try sourdough bread. You can get a sourdough starter from someone who already has one, or you can make your own starter.

Sourdough Starter Recipe

You will Need:

• 3/4 L jar

Ingredients:

To create the starter:

• 60 g (1/2 cup) whole wheat flour

• 60 g (1/4 cup) water

To feed the starter each day (Day 3-7):

• 60 g (1/2 cup) unbleached all purpose flour or bread flour

• 60 g (1/4 cup) water

NOTE: Use regular, unbleached all purpose flour or bread flour for best results- skip organic. The enzymes are different which can hinder the rising process the first time around. Filtered or distilled water is best 

Day 1: Make the Starter

• Before you begin, create a feeding schedule. It is important to feed your starter at the same time each day to establish consistency.

• Combine 60 g (1⁄2 cup) of whole wheat flour and 60 g (1⁄4 cup) of warm water in a large jar.

• Mix with a fork until smooth; the consistency will be thick and pasty. If measuring by volume, add more water to thin out the texture if needed. Cover with plastic wrap or a lid, and let it rest in a warm spot, about 75-80 F for 24 hours.

TIP: Looking for a warm spot? Place your starter on a cookie sheet inside the oven (turned off) with the light on for a few hours (but not overnight- it might become too warm). You can also use a proofing box set to your desired temperature, or a microwave with the door ajar and the light on.

Day 2: Got Bubbles?

• Today, you’re going to check if any small bubbles have appeared on the surface. Bubbles indicate fermentation, which is what you want! However, it’s okay if you don’t see anything right away; the bubbles might have appeared and dissolved overnight. This happens quite often.

• You do not have to do anything else right now. It does not need any flour or water. Just rest the starter in your warm spot for another 24 hours.

Day 2 (Continued): What’s that brown liquid?

• During the creation process, and even after your starter has been established, a dark liquid might appear on the starter

• This liquid is called “hooch” and is an indication that your starter needs to be fed. It also has a very stinky smell, similar to rubbing alcohol or gym socks. This is normal. Don’t freak out. Any time you see this liquid, it’s best to pour it off, along with any discolored starter present. However, on Day 2 just leave the hooch alone; you can get rid of it tomorrow when you start the feedings.

Day 3: Feed Your Starter

• Whether bubbles are visible or not, it’s time to start the ongoing feeding process.

• Remove and discard approximately half of your starter from the jar (you should have about 60 g left). Use a spoon. The texture will be very stretchy. Add 60 g (1⁄2 cup) of all-purpose our and 60 g (1/4 cup) of warm water. Mix with a fork until smooth.

• The texture should resemble thick pancake batter or plain yogurt at this point so add more water as needed. Cover and let rest in your warm spot for another 24 hours.

DAYS 4, 5, & 6: Keep on Feeding!

• Repeat the same feeding process as outlined on Day 3:

• Remove and discard half of the starter, and feed it with 60 g (1⁄2 cup) of all-purpose flour and 60 g (1/4 cup) of warm water. As the yeast begins to develop, your starter will rise, and bubbles will form on the surface and throughout the culture.

• When the starter falls, it’s time to feed it again.

TIP: Place a rubber band or piece of masking tape around the jar before you feed it, at the level that the starter currently is, to measure the starter’s growth as it rises. You will see residue on the jar of how high the starter rose.

Day 7: A Sourdough Starter Is Born!

• By now, your sourdough starter should have doubled in size.

• You should see plenty of bubbles, both large and small. The texture will now be spongy and fluffy. It should also smell pleasant and not like stinky gym socks. If these conditions are met, your starter is now active.

• The very last step is to transfer your sourdough starter to a nice, clean jar.

• Now you’re ready to bake!

A Few Tips for Ongoing Care

Just like any living creature, it must be kept alive with regular feedings to maintain its strength. If your starter is not strong, your bread will not rise. Caring for your starter is much easier than you’d think, and certainly won’t take hours of your time.

How to Feed a Sourdough Starter

Feeding Routine:

1. Begin by removing and discarding about half of your starter.

2. Replenish what’s left in the jar with fresh all purpose flour and water.

3. Cover loosely, and let it rise at room temperature until bubbly and double in size. Once it falls, the bubbles will become frothy and eventually disappear. Then you’ll know it’s time to feed your starter again.

4. Feed your starter everyday if it’s stored at room temperature. If you keep it in the fridge, feed it once a week.

If you miss a feeding, don’t worry- your starter is not going to die. It might look ugly (and smell horrendous) but it usually just needs a few feedings to perk back up.

When is Your Sourdough Starter Ready To Use?

Your starter is ready when it shows all of the following signs:

• bulk growth to about double in size

• small and large bubbles on the surface and throughout the culture

• spongy or fluffy texture

• pleasant aroma (not reminiscent of nail polish remover/gym socks/rubbing alcohol)

If you’re having trouble spotting the signs, don’t forget to place a rubber band around the jar to measure the starter’s growth.

You can also try the float test: Drop a small dollop of starter into a glass of water. If it floats to the top, it’s ready to use.

How to Store Your Sourdough Starter

Once your starter is established, you have two storage options to consider.

At Room Temperature: If you bake often—let’s say a few times a week—store your starter at room temperature. This will speed up fermentation, making the starter bubbly, active, and ready to use faster. Room temperature starters should be fed one to two times a day, depending on how quickly they rise and fall.

In the Fridge: If you don’t bake that often, store your starter in the fridge covered with a lid. You’ll only need to feed it about once a week or so to maintain its strength when not in use (you can just feed it cold and then pop it back in the fridge right afterwards; no need to warm it up first). When you are ready to make dough, feed your starter at room temperature as needed, to wake it back up.

Sourdough recipes will be posted soon!

Studies:

Sourdough Bread: Is it Good For You

https://www.webmd.com/diet/sourdough-bread-good-for-you

Nutritional Benefits of Sourdough: A Systematic Review

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10103004/

Sourdough Microbiome Comparison and Benefits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8306212/