Whole wheat sourdough bread

A nutrient-dense, homemade sourdough bread made with whole grain flours and natural ingredients. This recipe avoids refined sugars and processed flours, promoting gut health and sustained energy.

Ingredients

• Whole Wheat Flour: 3 cups (360g) – Provides fiber and nutrients.
• Rye Flour: 1 cup (120g) – Adds flavor and supports digestion.
• Active Sourdough Starter: 1 cup (240g) – Natural leavening for better digestibility.
• Filtered Water: 1.5 cups (360ml) – Hydrates the dough.
• Sea Salt: 2 tsp (10g) – Enhances flavor, regulates fermentation.
• Chia Seeds: 2 tbsp (24g) – Adds omega-3s and fiber.
• Flaxseeds: 2 tbsp (20g) – Boosts heart-healthy fats.
• Raw Honey: 1 tbsp (15g) – Optional, for a slight natural sweetness.

Equipment

• Large mixing bowl
• Dough scraper
• Proofing basket or bowl
• Dutch oven or baking stone
• Parchment paper
• Kitchen scale

Preparation Time

• Active Time: 30 minutes
• Fermentation/Proofing: 8–12 hours
• Baking Time: 45 minutes
• Total Time: ~9–13 hours

Instructions

1. Mix the Dough (10 minutes):
   In a large bowl, combine whole wheat flour, rye flour, chia seeds, and flaxseeds. In a separate bowl, mix the sourdough starter, water, and honey until dissolved. Add the wet mixture to the dry ingredients and mix until a shaggy dough forms. Let rest for 30 minutes (autolyse).
2. Add Salt (5 minutes):
   Sprinkle sea salt over the dough. Knead gently for 2–3 minutes until fully incorporated. The dough will be slightly sticky.
3. Bulk Fermentation (6–8 hours):
   Cover the bowl with a damp cloth and let the dough ferment at room temperature (70–75°F / 21–24°C) for 6–8 hours, until it doubles in size. Perform 3–4 stretch-and-folds every 30 minutes for the first 2 hours.
4. Shape the Dough (10 minutes):
   Transfer the dough to a lightly floured surface. Shape into a round or oval loaf. Place in a floured proofing basket, seam-side up. Cover and proof for 2–4 hours at room temperature or 8–12 hours in the fridge.
5. Preheat Oven (45 minutes):
   Preheat oven to 450°F (230°C) with a Dutch oven inside for 45 minutes. If using a baking stone, place it in the oven with a tray of water for steam.
6. Bake (45 minutes):
   Transfer the dough to parchment paper and score the top. Place in the Dutch oven, cover, and bake for 20 minutes. Remove the lid and bake for 20–25 minutes more until golden brown and the internal temperature reaches 200°F (93°C). Cool on a wire rack for 1 hour before slicing.

Nutritional Value (Per Slice, ~1/12 of loaf)

• Calories: ~150 kcal
• Protein: 5g
• Carbohydrates: 25g (3g sugars)
• Fiber: 4g
• Fat: 2g (0.3g saturated)
• Omega-3 Fatty Acids: 0.5g (from chia and flaxseeds)
• Sodium: 200mg

Note: Values are approximate and depend on exact ingredient measurements.

Health Benefits

• High Fiber: Whole wheat and rye flours promote digestive health and stabilize blood sugar.
• Probiotics from Sourdough: Supports gut microbiome due to natural fermentation.
• Omega-3s: Chia and flaxseeds support heart health and reduce inflammation.
• Low Glycemic Index: Provides sustained energy without blood sugar spikes.
• Nutrient-Dense: Rich in B vitamins, iron, and magnesium from whole grains.

Tips

• Ensure your sourdough starter is active and bubbly before use.
• Store bread in a cloth bag at room temperature for up to 3 days or freeze for up to a month.
• Pair with avocado or nut butter for a balanced, healthy meal.