Dark Rye Sourdough Bread|Easier to Digest,Lower Glycemic Index,Rich in Nutrients,Gut Health

Health Benefits of Sourdough Bread:
Easier to Digest:
The natural fermentation process breaks down some of the gluten and starches in the flour, making sourdough easier on the digestive system compared to other types of bread.

Lower Glycemic Index:
Sourdough bread has a lower glycemic index than regular bread, meaning it causes a slower, more gradual rise in blood sugar levels. This can be beneficial for managing blood sugar levels.

Rich in Nutrients:
Wholemeal and dark rye flours are rich in vitamins, minerals, and antioxidants. They provide essential nutrients like B vitamins, iron, and magnesium.

Enhanced Nutrient Absorption:
The lactic acid bacteria in sourdough improve the bioavailability of nutrients, making it easier for your body to absorb the vitamins and minerals present in the bread.

Natural Preservative:
The acetic acid produced during fermentation helps to naturally preserve the bread, keeping it fresher for longer without the need for artificial preservatives.

Gut Health:
The fermentation process generates prebiotics that feed the beneficial bacteria in your gut, promoting a healthy gut microbiome.

Reduced Phytic Acid:
Fermentation reduces the phytic acid content in the flour, which can inhibit the absorption of minerals. Lower levels of phytic acid mean better mineral absorption.

Rich in Fiber:
Wholemeal and dark rye flours are high in fiber, which is essential for a healthy digestive system and can help in maintaining a feeling of fullness.


Ingredients:
100 grams active sourdough starter
( how to make sourdough check here    • Sourdough Starter Journey: Day 1 & Day 2  
how to activate your sourdough    • Mastering Sourdough: Refresh Your Sta...  . )
300 grams wholemeal flour
150 grams dark rye flour
15 grams salt
325 ml water
Instructions:

Mix Ingredients:

In a large mixing bowl, combine 100 grams of active sourdough starter, 300 grams of wholemeal flour, 150 grams of dark rye flour, 15 grams of salt, and 325 ml of water.
Mix until all the ingredients are fully combined and you have a shaggy dough.

Autolyse (Rest):

Cover the bowl with a damp cloth or plastic wrap.
Let the dough rest for 1 hour. This process is called autolyse, and it helps hydrate the flour and develop gluten.

Stretch and Fold (First Round):

After 1 hour, perform a series of stretch and folds. To do this, grab a portion of the dough, stretch it upwards, and fold it over the rest of the dough. Rotate the bowl and repeat this process 4-6 times until the dough tightens.
Cover the dough and let it rest for another hour.

Stretch and Fold (Second Round):

Repeat the stretch and fold process as described above.
Cover and let the dough rest for another hour.

Stretch and Fold (Third Round):

Perform the stretch and fold process one last time.
Cover and let the dough rest for another hour.

Shape the Dough:

After the final rest, turn the dough out onto a lightly floured surface.
Shape the dough into a tight round or oval, depending on the shape of your proofing basket.

Proof in the Fridge:

Place the shaped dough into a lightly floured proofing basket (seam side up if using a banneton).
Cover with a plastic bag or cloth and place in the refrigerator to proof overnight (approximately 8-12 hours).

Preheat the Oven and Dutch Oven:

In the morning, preheat your oven to 240°C (464°F).
Place your Dutch oven (with the lid on) inside the oven to preheat for at least 30 minutes.

Bake the Bread:

Carefully remove the hot Dutch oven from the oven.
Gently transfer the dough from the proofing basket into the Dutch oven (seam side down).
Score the top of the dough with a sharp knife or razor blade.
Cover with the lid and bake for 20 minutes.

Finish Baking:

After 20 minutes, remove the lid from the Dutch oven.
Reduce the oven temperature to 220°C (428°F).
Bake for an additional 15 minutes or until the crust is deeply browned and the bread sounds hollow when tapped on the bottom.

Cool the Bread:

Remove the bread from the Dutch oven and place it on a cooling rack.
Let it cool completely for at least 1 hour before slicing.
Enjoy your homemade dark rye sourdough bread!

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