Sourdough Rye Bread Recipe
A very simple recipe that produces a tasty and good looking bread.
Servings: 1 loaf
Ingredients
- 300 gram sourdough starter
- 350 gram wheat flour
- 500 gram rye flour
- 600 gram water
- 20 gram sea salt
Instructions
- All ingredients should be mixed except the salt. Hydrate the flour and allow the
dough to rest for an hour. - Add salt to it, perform a stretch and fold. During the bulk fermentation, a total of three sets of stretch and fold should be done. A duration of 30 minutes before each set should be
applied. - Allow the dough to rest for a maximum of four hours at a 78ºF/25ºC temperature.
- Flour the work surface before dropping the dough on it. Use your bench knife to
divide it into two pieces. Gently flatten the dough with your hands. Each piece
of dough can be formed into a batard - Allow the dough to rise until it exceeds the finger-like test.
- Preheat oven to 480ºF / 250ºC. Use two oven plates. One for baking the bread, while the
other oven plate should be below it. - The loaves should be in your preferred pattern before placing in the oven. Put
water in the oven plate below and bake each loaf within 35-45 minutes. - Lastly, allow the bread to cool on wire racks.
Notes
Nutritional benefits of the sourdough rye bread
I stated in the first paragraph of this article that the rye bread is very nutritional and healthy for our bodies which is the reason I frequently bake it.
If you would like to know some of its nutritional and health benefits then the next few points listed below will interest you.
- The rye flour contains some key nutrients; iron, zinc, magnesium, and phosphorus.
- Suppresses weight gain and lowers obesity. It improves insulin sensitivity and reduces plasma cholesterol. The rye flour is very effective for weight loss and reduction of cholesterol.
- Rye bread also helps in the regulation and improvement of blood glucose.
- The rye bread is also a great meal for women because it prevents gallstones and has great cardiovascular advantages for postmenopausal women.
- A study published in the American gastroenterology journal revealed that consuming foods rich in insoluble fiber can help women avoid gallstones.
- In 16 years, there was a study of the overall fiber intake consumed by 69,000 women. The researchers discovered that the consumption of both soluble and insoluble fiber had a 13% lower risk of getting gallstones compared to the other women consuming less fiber-rich foods.
- According to researchers, insoluble fiber helps to speed up intestinal transit time- this is the speed at which food passes through the intestines. It also lowers bile acids secretion, increases the sensitivity of insulins and lowers blood fats ( triglycerides). An excessive amount of bile acid can cause the formation of gallstones in the body. Rye flour contains enough nutrient that can prevent gallstones.
- Consuming rye several times in a month is also good for postmenopausal women who have high blood pressure, high cholesterol or other signs of cardiovascular disease.
- The American heart journal published a study of about 200 postmenopausal women living with cardiovascular diseases who were eating whole grains each week, at least 6 servings, they experienced the following;
- Reduced progression of stenosis; stenosis is the arterial passageway diameter being narrowed.
- Less progression of atherosclerosis; a plague build-up that reduces the vessels enabling blood flow.