A real sourdough rye loaf is more than just a breakfast base – it is a natural support for the digestive system and a treasure trove of minerals hidden under a crispy crust. How to prepare delicious sourdough rye bread and why is it worth including it in your diet?
The uniqueness of this bread lies in the fermentation process, which changes the structure and properties of the loaf, making it much more nutritious than traditional bread. Sourdough bread consists of just a few ingredients: flour, water, salt and natural leaven. Unlike “industrial” bread, You won’t find any flavor enhancers or emulsifiers in it.
Moreover, thanks to many hours of fermentation, lactic acid bacteria break down some of the gluten and sugars, thanks to which sourdough bread is easier to digest. This also makes it have a lower glycemic index and is a good choice for diabetics and people struggling with extra kilos (it provides a feeling of satiety for longer).
Moreover, sourdough bread stays fresh for many days without the need to use preservatives. Additionally, many people will like the taste of the bread itself. We also cannot forget about the mineral content. In sourdough rye loaves you will find, among others: magnesium, zinc, iron and B vitamins. Regular consumption of such bread helps prevent flatulence and strengthens the body’s natural immunity.
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The main difference between the two lies in the type of beans and the way in which they are processed. When preparing rye loaves, rye flour (usually wholemeal) is used, and the bread is traditionally baked with sourdough. Whole grain bread can be made from various types of flour, e.g. wheat, rye, spelled and even mixed. However, to be called whole grain, the recipe must use whole grain flour, which contains the germ and bran. Thus Whole grain bread can be prepared both with sourdough and yeast.
On the other hand Thanks to lactic fermentation, sourdough rye bread has a unique microbiological structure. This gives it a pleasant aroma, slightly sour taste and guarantees a large dose of microelements needed for the proper functioning of the body. Both of these breads can be a good breakfast option, but you need to know what you’re looking for. Both sourdough rye and whole grain contain a lot of fiber, B vitamins and many minerals. What are the differences?
Sourdough rye bread has more insoluble fiber, which stimulates intestinal peristalsis, facilitating digestion. Additionally, it provides a feeling of satiety for longer. These loaves are also a source of lignans, i.e. compounds with antioxidant properties. In addition, it has a low glycemic index (GI) – on average 50-55.
Whole grain bread has more protein and some B vitaminsamong others B3 and B6. However, if it is baked with yeast, it is worse digested than sourdough rye bread. It also has a higher GI – most often it is from 65 to 75. However, it may be a good choice for physically active people, because such bread quickly provides energy and is a source of protein.
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You don’t need a mold to prepare bread. Place the formed loaves on a baking tray – they will keep their shape. The recipe we provide will allow you to make two homemade breads sourdough rye.
Ingredients:
- 300 g of rye sourdough (your own or from a bottle);
- 830 g of rye flour;
- 350 g of water;
- 2 teaspoons of salt;
- 3 tablespoons of olive oil or olive oil.
Preparation method:
Choose a larger bowl, put water, leaven and salt in it. Mix thoroughly. Add sifted flour and 1 tablespoon of olive oil and knead the dough for fifteen minutes until smooth. If you have a food processor, you can use it. Another one Grease the bowl with oil and put the finished dough into it. Then cover it with a cloth and wait 2 hours for it to rise. After this time, punch the dough – this will remove any air bubbles. Additionally, stretch and fold the dough. Then cover them again and set aside for an hour.
Remove the baking tray from the oven, line it with baking paper and grease it with oil. Take the dough out of the bowl and place it on a board sprinkled with flour. Form two round loaves and place them on a baking tray. Then make crosswise cuts on the bread. Cover again with a cloth and wait another 2 hours.
After this time, place the baking tray in the oven oven preheated to 200 degrees C. Place an ovenproof dish with water on the second shelf. After 20 minutes of baking, remove the pot with water and bake the bread for another 35 minutes. After baking, cool the loaves on a rack or a cotton cloth.
Sources: Terazgotuje.pl, guster.pl, sita.sk
