GLUTEN FREE SOURDOUGH BAKING

Sourdough baking with Gluten Free flours can be harder to master than baking with Wheat or Rye flours. The Starter requires longer feeding times to properly ferment and feed the yeasts, and Opara (1st Dough) takes longer to ferment. 

Due to this longer fermentation, the phytates contained in grains and pulses are being completely broken down by phytase enzyme activated in Sourdough culture, creating very nutritions baked goods.

Traditionally, Gluten Free grains, pulses and their flours were fermented in porriges, while low gluten Wheat and Rye flours used in breads.  

TRADITIONAL LONG FERMENTATION 100% GLUTEN FREE BREAD RECIPE:

This family recipe is for the bread baked in bread tin (loaf pan), which is also used for proofing. Any variety of Whole Gluten Free flours and their combinations can be used: Corn, Buckwheat, Millet, Quinoa, Oats, Potato, Rice, Sorghum, Flaxseed meal or Flax seeds, Arrow Root, Amaranth, Chia seeds, Poppy seeds, Pepitas, Sunflower seeds, Quinoa - whole seeds or meal.

This recipe uses 50% Corn flour out of total flour quantity.

Quantities for flour and water may vary slightly, depending on the flours used.

1 cup is 250 ml.

Yield: 2 loaves by 1/2 kg.

Opara (1st Dough):
1 Cup flour (1 Tea Spoon of Flaxseed or Chia seeds, or 1 Table Spoon Buckwheat flour),
2 Cups warm water (+1 Cup more),
1 Cup 100% Gluten Free Starter.

Mix well and leave in warm place for 4 hours to ferment. Add 1 cup more water if the mixture is thick (it needs to be moisture and watery), mix and leave for another 4 hours. The mixture will become porous and expand. It should not be too thick and dry.

2nd Dough: 
3 Cups flour (1 Table Spoon of Flaxseed or Chia seeds or 1 Cup of Buckwheat flour),
1 Table spoons Salt,

4 Cups water (+1 Cup more),
1/4-1/3 Cup of Cold-Pressed Hempseed or Flaxseed oil (Olive oil can be substituted).

Add water and flour to Opara and mix well. The mixture should be watery (not dry). Leave for 4 hours to proof. 

Add 1 cup more water if the mixture is thick, add salt and oil, leave for 4-6 hours to proof. Mix well for 5 minutes, transfer the mixture to the proofing/baking tin (greased with oil or lined with baking paper) and leave for 4 hours to proof.

The total fermentation time for both Doughs is 22-24 hours, depending on room temperature and the flours used. The dough should become light and porous, semi-dry.

Before putting the trays inside the oven, heat it up to 180 C. 

Use any seeds to decorate the loaves: poppy seeds, sunflower seeds, pepitas, chia seeds, flaxseeds, sesame seeds by wetting the surface of dough and sprinkling the seeds on the top.

Pour half a cup of cool water inside the oven, and put the trays with loaves in. Bake for 1 hour until the tops become golden. 

Take the loaves off trays and turn out onto the wooden boards or racks to cool down straight after they finish baking.

TRADITIONAL OLD SLAVIC WHEAT SOURDOUGH BAKING

Until the end of XIX century, people used Sourdough cultures to bake breads and other baked goods, applying the natural fermentation of flour to leaven dough without the use of commercial yeast. Wild varieties of wheat grain: Emmer, Spelt and Khorassan were used to make Traditional  Wheat Sourdough Bread with low gluten content. 

In Russia Emmer and Spelt used for porridge and bread were both amongst the most common in 17-18th century.

Spelt and Emmer are very similar wheat cultures, the latter is the botanical precursor of the former. They have different chromosome sets.

Emmer (Triticum dicoccum) originated in Mediterranean countries 5-6 thousands years B.C. The most ancient grains were found in Ararat Mountains in Turkey and later in Caucasus Mountains in Russia. It is the popular wheat in Italy, called Farro.

Emmer has 28 chromosomes, just like the hard wheat grain widely used our days (to make pasta and Semolina flour), but Emmer is non-GMO grown and can only be cultivated organically, being intolerant to chemical fertilizers.

Emmer has very rich vitamin and mineral content, very low gluten and low glycemic index. It has one of the highest fiber content of all grains.

Emmer has a pleasant nut flavour when used in cooking or baking. The bread from Emmer flour comes out drier and coarser.

Spelt (Triticum spelta) has been known since 5 thousands years B.C. in Ancient Egypt and Babylon. It is very similar by look and size to modern wheat grain.

It contains only 6 chromosomes. Spelt is the wild wheat variety that has never been genetically modified (GMO), so we have it now in its original natural state. Just like Emmer, Spelt does not tolerate any chemical fertilizers, and is very labour-intensive to cultivate. 

Spelt has rich vitamin and mineral profile and the highest of all wheat varieties protein content. It also contains tryptophan amino-acid which gives the natural calming effect to nervous system.

Spelt grain has low glycemic index and very low gluten, which is lower than that of Barley and Oat grains.

Khorassan or Kamut (Triticum turgidum) is the ancient wild hard wheat variety, the cross of wild wheat with weed grasses. It is called the "Prophet's Grain" due to belief that Noah took it to his Ark according to Bible.

Khorassan grain is much larger in size than modern wheat grain. It has more distinctive aroma than Spelt, nutty flavour and the taste of pulses when used in cooking or baking.

Kamut has low level of oxidizing, so can be stored for longer than other grains and flours. Its nutritional profile is full of vitamins and minerals. It has very high protein and very low gluten content.

TRADITIONAL LONG FERMENTATION 100% WHOLEGRAIN ANCIENT WHEAT BREAD RECIPE:

This family recipe is for the shaped bread (proofed and baked on a tray). Wholegrain Emmer, Spelt and/or Khorassan flours, and their combinations can be used. The more Emmer flour you add, the more water you will need to add due its high fiber content.

This bread comes out to be less spongy than the one baked with ordinary Wheat or White Bakers Flour with very high gluten content. If you use these flours for this recipe and aim for a spongy loaf, reduce the proofing times for both Doughs to prevent some of the gluten from breaking down, proof at very warm temperature (above 25 C), and knead the dough properly at 2nd proofing or refrigerate for at least 1 hours before baking to loosen the gluten protein chain bonds. 

Note, that such bread (with shorter time fermentation) will be less nutritious than the long-fermented bread. The nutritional quality of ordinary Wheat grain is very low comparing to ancient grains. Shorter fermentation times reduce the amount of nutrients that phytase enzyme activated in Sourdough is cable of making available in the flour via breaking down the phytate bonds, - the essense of Traditional Sourdough fermentation. Gluten protein left unbroken in the dough causes inflammation.

This recipe uses 100% Wholegrain Spelt Sourdough Starter. If using 100% Wholegrain Rye Sourdough Starter culure for this recipe, take 20% less of the Starter (160 ml).

Quantities for flour and water may vary slightly, depending on the flours used. If using White (Plain) flour, use 50% less of the Starter (1/2 Cup). 

1 cup is 250 ml.

Yield: 3 loaves by 650 g.

Opara (1st Dough):
1 Cup flour,
2 Cups warm water,
1 Cup Starter

Mix well and leave in warm place for 2-4 hours to ferment. Stir from time to time to generate air circulation. 

Opara (Increase):

1 Cup flour, 

2 Cups water

Mix well and leave for further fermenting for 4-6 hours. Stir from time to time.

2nd Dough: 
2 Cups flour,
1 Table spoons salt,

1.5 Cups water,
2 Table spoons of Cold-Pressed Hempseed or Flaxseed oil (Olive oil can be substituted),

Optional:

Seeds for decoration: Poppy/Sunflower, Chia/Sesame/Flax seeds, Pepitas, Oat flakes

Add salt and oil to water, mix well. Add Opara and, gradually, all flour. Mix well to form the dough. Flour your hands and knead it on floured surface for 5-30 minutes or refrigerate the dough for 1 hour before forming the loaves.

Form the loaves of desired shape (round or oval), place on greased trays. Leave to proof for 6-12 hours, depending on room temperature and on how well-soursed you prefer your bread to be.

If you can not bake after that time, refrigerate the loaves to avoid the dough getting sour and dropping down. Bake straight away or within 1.5 hrs after taking them out of refrigerator.

Before putting the trays in oven, pre-heat it to 250 C. With sharp knife make a few light cross cuts at the surface. Spray the loaves with cool water.

Use any seeds to decorate the loaves by wetting their surface and sprinkling seeds on the tops, pushing them lightly into the dough.

Pour half a cup of cool water inside the oven to create steam effect, and put the trays with loaves in. Bake at 250 C for 10 minutes, opening the oven few times to let the steam out. Reduce the temperature to 200 C and continue baking for another 30 minutes until the top turns golden. 

Transfer the loaves from trays on to wooden boards or racks, turning them upside to cool for 1/2-3 hours.

Kefir's Effect on Candida

The yeast-like fungus called Candida causes the condition in human body called Candidiasis. It happens when these pathogenic microorganisms, naturally contained in human body in small amounts, start to multiply uncontrollably, causing stomach discomfort, gases, itchy or burning skin sensations, white film on tongue or white vaginal secretions.

It happens when the balance of "good" and "bad" bacteria in the gut is disturbed, which creates a favorable environment for Candida fungus to proliferate.

Kefir contains probiotic lacto-bacteria that "good" gut bacteria in human body "feeds" upon. Probiotics help to rebuild the normal micro-flora of the guts and prevent Candida growth.

The active cultures of Kefir speed up this process of natural balance recovery. It can also be taken for Candida prevention.

Freshly fermented Kefir contains the live cultures of acidophilus, bifido-bacteria and lacto-bacteria that prevent Candida growth, multiplication and generally stops its activity in the body. It also stops the Candida fungus from coming back.

I am vegetarian and don't eat dairy products, so I ferment my Kefir using Almond and Coconut plant-based milks using my dairy-free Tibetan Kefir Mushroom. It works wonderfully just as dairy milk.

Plant-based milks, especially Almond and Coconut milks can be used by people with lactose intolerance and by vegetarians.


Best Wishes,
Tatiana