Whole Grain Gluten-Free Sourdough Bread

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This summer, myself and a group of fellow nutrition students and alums are reading Deep Nutrition for a book club we’ve started. The theme of the book is about the benefits of traditional diets, somewhat in the Weston Price tradition, for optimal health. I cannot yet comment on what I think of the book as I haven’t read enough to have a strong opinion, but the idea of eating more in the traditional style with its emphasis on whole foods as close to the source and as untouched as possible from chemicals and the like has been a major theme in my nutritional courses over the past two years. It is also a viewpoint I adopted years ago when figuring out how to truly recover from the diet culture I was immersed in and which was contributing to my eating disorder behaviors around foods. In my classes, we’ve also delved a lot into the need for promoting gut health, since a healthy, happily functioning gut can be thought of as the foundation to health in the body and mind far beyond our digestive region. This also happens to be a topic that is near and dear to me because it’s one of my main health struggles.

As I’ve mentioned before, The three major nutritional practices that promote gut health are eating more fiber, eating more fermented foods, and reducing sugar and refined carbohydrate intake.

 

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Last summer, after a particularly rocky winter and an autoimmune lab marker coming back positive, I began a very focused fine-tuning of my diet and lifestyle, in relation to improving gut health and my reaction to stress, since both strongly contribute to autoimmune conditions. As part of that process, I began a return to making sourdough.

Sourdough, as the name suggests, is a traditional fermentation process where wild yeasts ferment the flours, making them easier to digest because the yeasts create lactic acid, and which then break down anti-nutrients that plants make to protect themselves, such as phytates and lectins. These anti-nutrients block mineral absorption and the resulting sourdough can contain a lot more readily absorbable nutrients than the original unfermented flours or grains. Additionally, the process of fermentation more generally makes all the proteins in the bread easier to digest, and it is the protein that is usually causing an inflammatory reaction for those with GI issues like intestinal permeability, malabsorption, celiac disease, and other autoimmune conditions. Due to our hectic lifestyles and often very non-whole-foods diets, many, many of us have at least some of these symptoms and/or diagnoses that could be improved by adding more fermented foods, in addition to the other two gut health promoting practices of eating more fiber and reducing sugar and refined carbohydrates.

 

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For someone that is very sensitive to gluten like me, there’s also good news from eating gluten-free sourdough, as there are research indications that the fermentation process involved in making traditionally fermented gluten-free bread reduces the release of inflammatory compounds within the gut for someone who has recently adopted a gluten-free diet due to a celiac diagnosis, whereas consuming other types of gluten-free bread did not reduce these inflammatory responses1.

 

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Maybe it’s the tea-drinking, sweater-garbed, sourdough-baking wise grandmother in me, but I can’t help but think, of course, to that news. It simply seems that our systems recognize and respond better to the more traditionally made foods like sourdough. Whenever I have a GI flare-up these days, I definitely try to put extra focus on avoiding those refined gluten-free products and even whole grains that weren’t cooked really well, and emphasize sourdough for my grain consumption. I’m finding this helps me return to balance more quickly. For someone that doesn’t react so strongly to gluten, consuming sourdough instead of regularly-baked bread still contributes all the positive benefits I mentioned above about keeping the gut happy and increasing nutrient absorption.

So now, after more than a year of refining my gluten-free sourdough method, I have a recipe I feel good about sharing!

 

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Whole Grain Gluten Free Sourdough Bread, makes 1 sandwich/toast loaf
– Adapted from Baking MagiqueWholehearted Eats, and with tips from Bad Hunter Stories.
– I have a 100% buckwheat starter that I began using this formula. I did not add any outside culture, but simply created it from the wild yeasts in my home. This meant it took a little longer for the starter to get good and active initially.
– For the buckwheat and oats, I often start with whole grains which I grind in my coffee/spice grinder each time I bake and feed the starter.
– I only make this using a kitchen scale rather than measuring cups, and I’ve found I can interchange the flours, by weight, using this method.
– Using slightly different flours along with the the outside weather will result in needing to change the amount of water. Err on the side of having a fairly moist dough that still comes together. 

80 g brown rice flour
140 g cold buckwheat sourdough starter
110 g water
————–
350 g water at room temperature + more as necessary to reach the desired consistency
20 g psyllium husk
10 g ground flax seeds
————–
60 g of each
– sorghum flour
– oat flour
– buckwheat flour
– millet flour
– teff flour
24 g / 2 Tbs. sugar or honey
1 tsp. sea salt

  • In the evening: Mix brown rice flour, sourdough starter and water in a bowl and cover with a clean kitchen towel. Let sit overnight (about 8-12 hours) in a warm and non-drafty place.
  • In the morning: Mix water, psyllium husk and ground flaxseeds in a bowl and whisk until a thick gel forms. Set aside.
  • In a separate bowl mix all of the dry ingredients.
  • Add the sourdough starter that you made the night before to the wet ingredients and mix.
  • Add the wet mixture to the dry ingredients and stir with a wooden spoon until the flour is fully incorporated. Add a small amount of filtered water, if needed, to arrive at a moist ball of dough.
  • Line a loaf pan with parchment and dump the dough into the pan, smoothing it out into a loaf shape and leveling it into all the corners. Cover with the clean kitchen towel or plastic bag and put in a warm place away from drafts. Allow to rise for 4-6 hours. This will depend on your kitchen warmth. Mine tends to stay cool so I err on the side of 6 to even 6 1/2 hours usually.
  • Preheat the oven to 500°F/260°C. Once the oven’s hot, remove the towel or bag from the loaf, and score the top with one or two good slashes with a sharp knife.
  • Put the loaf in the oven and turn the temperature down to 450°F/230°C. Bake for 50 minutes or until the internal temperature reaches a little over 200°F/90°C.
  • Let the loaf cool on a wire rack for at least an hour, before slicing.

 

1. Calasso, M., Vincentini, O., Valitutti, F., Felli, C., Gobbetti, M., and Di Cagno, R. (2012). The sourdough fermentation may enhance the recovery from intestinal inflammation of coeliac patients at the early stage of the gluten-free diet. European Journal of Nutrition,51(4). 507-12. doi: 10.1007/s00394-012-0303-y.

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Honey-Roasted Rhubarb and Favorites, Lately

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Hey friends, it’s been a hot minute. I’ve recently had an epiphany about ‘keeping the main thing the main thing,’ and for me right now, that’s successfully taking care of myself through peak weeks of marathon training, and then balancing summer term of grad school with my newish job, in that order. Everything else has been largely set aside for now unless it fits into the above. Which means I’ve made variations of chocolate walnut banana bread for three weeks in a row as end of the week baking therapy, made a lot of lovely but quick meals, taken significantly more restful moments and reincorporated naps into my life, but also haven’t done much else or shared here.

Below are a few favorites from the last couple weeks and months, and a lovely quick recipe for honey-roasted rhubarb, which tastes great as an add-in to a seasonal green salad, stirred through morning porridge, or simply spooned alongside some nice yogurt.

 

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to read: 
Plant Spirit Totems by Bloom Post
Eat Up! by Ruby Tandoh
Long days but learning so much in all my classes

to eat, drink, and imbibe:
Ginger-Turmeric Kombucha
Strawberries, and cardamom. also, rhubarb.
Flower Essences by Sophia Rose

to listen: 
Medicine Stories Podcast, but especially the episode with Sajah Popham (#17)
Lauren and Jesse’s new podcast, which is great for all sorts of life advice, but especially for athletes with questions.
Nicole Antoinette’s discussion with pro-runner Collier Lawrence. So much good stuff including goals, suicide prevention, and more.
A good pathophysiology review of the (lots of science!) involved in depression, for all you fellow science nerds.

to pause in awe and simply take in:
Early morning sunshine, through the leaves
Gifts from a lifetime friend who lives on the other side of the world

 

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Honey-Roasted Rhubarb
When adding the finished rhubarb to a seasonal salad, I find it goes great with a mix of delicate and hardier greens, and alongside early season snow or snap peas, pea shoots, toasted walnuts or hazelnuts, and a light vinaigrette dressing. That’s just one variation of how this can be incorporated into a savory meal, and partly why I tend to err on the side of less honey, to let rhubarb’s natural sour-tart flavor shine through. 

1 lb. rhubarb, sliced into 1-inch slices
1-2 Tbs. honey, as preferred

  • Preheat the oven to 350 degrees F. Scatter the rhubarb in a single layer in a large baking tray, then drizzle over the honey, and gently mix it all together.
  • Bake for 20 minutes or until the rhubarb is tender, giving it a stir halfway through. The rhubarb pieces should keep their shape rather than cook all the way down.
  • Leave to cool slightly before serving.

strawberry cardamom lassi

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The dining room in our house is in a large room off the kitchen with taller, exposed beam ceilings in what is the converted garage.  Being on the south side of the house, all the plants grow prolifically here and this time of year, that combined with the shrubs and trees outside make the room private and my own personal plant sanctuary. In this room being surrounded by soothing, green life, I can palpably feel all my routinely wound up nerves and muscles relax.

With each passing term in my nutrition program, the interlink between stress and dis-ease comes up. In this last week, like so many others, my digestive health professor discussed a recommendation for a client with many digestive imbalances to take at least an hour of complete downtime twice each day, during daylight. With something like every other post here relating to my own stress in some way, I guess you can say each term, these sorts of recommendations hit home.

Beyond plants or downtime, technology breaks and soothing music, there’s a lot to do with food and nutrition that can reset our symptoms (whether physical or mental), since so much of the body’s mood-regulating transmitters like serotonin are manufactured and reside in our gut. The Recipe Redux theme this month calls for Probiotic Cocktails and Gut-Health Mocktails since they’re apparently popping up on trendy drink menus. I’m not particularly up on or following trends at this point in my life, but I do appreciate that I can request locally brewed kombucha in lieu of alcohol at basically every drinking establishment here in Eugene, and drinking that instead of alcohol helps me feel a lot better afterwards since the over-stimulation of going out, eating perhaps a little too much, and socializing for hours can definitely distress my system, even before sugary and alcoholic drinks are involved.

And beyond the sometimes necessity and enjoyment of going out to do all the above, often I simply would rather invite friends over for an intimate tea or lassi party in my plant room. I just need slightly cushier chairs and a gauzy curtain transitioning it to the main house and the space will be ready. For sure, I’ve got the gut-health friendly drinks all prepped.

 

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For the occasion, I’ve made strawberry lassi, amped up with hints of cardamom. Lassi is a traditionally Indian drink, and though I can’t say for sure, it’s base of yogurt makes me believe it originated to soothe and balance the digestive system. Beyond yogurt, foods with probiotics — those that contain live beneficial microbes — and prebiotics — those that feed those beneficial microbes, can do so much for our health including enhancing how we utilize nutrients, preventing infections and regulating the immune system, balancing or modulating metabolism,  regulating inflammation, appetite, cravings, mood, and bowel movement, and much, much more. Basically all the things that are off in us in our modern society can be significantly restored by rebalancing and feeding our beneficial gut bacteria.

In this drink, I started with a base of plain, unsweetened coconut yogurt. Cultured non-dairy yogurt is not only a live, fermented food which directly contributes healthy bacteria to our gut ecosystem, but it is also an exceptional alternative to dairy yogurt for those of us that have digestive health complaints, since both dairy’s protein and sugar (lactose) are highly problematic and inflammatory for large populations of individuals. It’s important to start with unsweetened yogurt too, since refined sugar is one of the best foods to enhance all the problematic microbes that also live in our systems.

Then I added cardamom, because it’s been calling my name, and cardamom is a spice that acts in many ways similar to ginger. It is mildly pungent and anti-inflammatory and in addition to adding a lovely taste to these lassi, it can help the digestion wake up, utilize digestive enzymes better, and combat bloat and nausea. Whereas ginger is a very heating spice, cardamom is more cooling for this warmer season we’re transitioning into.

Lastly, chia seeds and honey both contain non-digestible carbohydrates which serve as food for our gut bacteria, i.e. they’re known as pre-biotics. And raw unheated honey, used in small amounts, can be dually beneficial, since it contains over 1 billion colony forming units of 13 unique strains of Lactobacillus and Bifidobacterium species, making it both a probiotic and prebiotic, and containing nearly as many beneficial microbes as commercial yogurt!

 

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If you’re in the neighborhood and can use a little reprieve in my plant room with a glass of strawberry lassi in hand, let me know. I might just let you in. Or perhaps, I’ve given you food for thought on creating your own gut-healthy drink and sipping sanctuary situation.

 

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strawberry cardamom lassi
, makes 4 small glasses
1 pint whole strawberries, rinsed and halved
2 cups unsweetened plain coconut yogurt
1/2 tsp. freshly ground cardamom
1 Tbs. chia seeds
2 tsp. honey, use more or less to taste
a good squeeze from about 1/4 of a fresh lime

  • Combine all ingredients in a high speed blender and puree until evenly mixed. Start with a little less honey and add to taste.
  • Pour into glasses and enjoy right away. The longer it sits, the thicker it will get due to the chia, making it a little more spoonable rather than sippable.

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