What is food that has the power to kill and heal? The answer is obvious!! FOOD – Food for the body and mind, like a building block. Food nourishes us.
Today’s recipe is all about that kind of food, food that nourishes the body. It’s not only about the taste bud but the health. Sourdough bread is a great example.
Sourdough made with wild yeast, and whole grain is the oldest and most original form of leavened bread. An ancient art crafted in harmony with nature.
”Food affects bacteria, bacteria affects genes” by Richard Burton. My new tutor from IINH (Irish Institute of Nutrition & Health where I started my class in Nutrition and Health Coaching last week.
What is it about the bacteria and genes?
Microbiologists have confirmed that there are approximately 10 times as many bacterial cells as human cells in the human body. That means that microbes within us outnumber our own cells 10 to 1. In other words, 90% of the cells within us are not ours but microbes. Our microbiom is extremely important for maintaining human health. Humans and microbes depend on each other for survival. Some microbes cause disease but most are harmless and even helpful. Heath Science Accademy
SOURDOUGH HAS GOOD BACTERIA
Fermented food is filled with probiotics ( friendly bacteria). Probiotics are often referred to nature’s antibiotics. Probiotic protection is such an important aspect of our Immunity.
It is wise to either have probiotics from fermented food such as yoghurt, pickles or as supplements every single day. Read more about why fermentation here.
Spelt Sourdough Bread
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
500g Wholemeal Spelt Flour
Pinch of salt
150g sourdough starter
- Preheat the oven at 200 C.
- Put an empty casserole dish with the lid on into the oven (see picture of my Red casserole dish below)
- Add the flour to a mixing bowl. Mix the salt through the flour. Add the water and sourdough starter to the flour. Combine all ingredients together to form a rough dough. Knead the dough for about 10 seconds.
- You may find the dough slightly sticky but no panick. Resist any temptation to add more flour.
- Cover the dough with a cling film and allow to prove overnight or at least 5 hours at room temperature.
- After the proving time, turn the dough into a loaf tin.
- Place the tin gently into the hot casserole dish.
- Put a few drops of water into the casserole dish to create steam (be careful NOT to poor the water on the dough)
- Close the casserole dish with the lid and bake for 50 minutes. After 25 minutes remove the lid from the casserole dish and continue to bake for a further 25 minutes.
- Once baked remove the bread from the loaf tin and allow to cool.
I have been making sourdough bread for the family for several months now. My kids bring this bread to school almost every day.
Spelt is my flour of choice purely because I like it but Rye is no less beneficial.
When trying this recipe, if it doesn’t turn out too perfect, don’t lose hope. What I learnt with sourdough, is that all sourdough bread does not turn out the same. The different flour, water and the room temperature matters for the growth of the wild bacteria in the starter and also proving your dough. Keep at it, feel it, taste it and adjust.
Did you notice I don’t knead the dough 4-5 times as other recipes ask? Honestly, I don’t have the time or patience. We are a family of 6. I bake three loaves a week, and simplifying became almost necessary. I prepare the dough which takes me around 10 minutes and let it prove overnight or for 5 -8 hours while I carry on with my daily life.
It still sounds like a lot, three times a week. But it saves me time from worrying about lunches as we made a decision not to be buying industrial bread. Plus who does not like a hot, crunchy, tangy and tasty loaf coming out the oven?
Where to get the starter?
The Firehouse Bakery in Wicklow Ireland is giving away starters only for the month of September. They also have a bread school if you’re interested. For those not living in Ireland, learn how to make your Spelt sourdough starter here or here for a mixed flour starter.
If you give this recipe a try, let us know! Leave a comment, rate it (once you’ve tried it), and don’t forget to tag a picture #everydaycookingwithmira on Instagram so we can see what you come up with.