ARE YOU AVOIDING BREAD? IS GLUTEN AN ISSUE FOR YOU?
Today I have a great option for you, I am sharing a recipe for a FERMENTED gluten free bread. YEAH!
Why a fermented bread? The cool thing about the natural process of long fermentation is it breaks down gluten proteins into smaller fragments, which improves digestibility. The process also breaks down phytic acid, a naturally occurring compound found in all whole grains that inhibits mineral absorption, so the fermented process produces a bread which won’t spike blood sugar, has more magnesium, zinc, iron, B12, and a lower glycaemic index.
However, If you have celiac disease all gluten-containing breads are off the menu. Which is why we are looking at this bread recipe using all GF pseudo grains. This bread can be eaten by those avoiding all standard grains and/or have celiac disease.
So how did we get here…. has it always been this way?
For 10,000 years, we cultivated wheat, stored it, milled it and consumed it. The system worked, and it nourished civilization. Then, in the industrial era, we changed things. First, we invented mechanical technologies to turn wheat into barren white flour. Then, we invented chemical and genetic technologies to make it resistant to pests, drought and blight and easier to harvest. And, while we were tweaking genetics, we also figured out how to increase glutens for better “baking properties” (fluffier results). Put another way:
We have mutant seeds, grown in synthetic soil, bathed in chemicals. They’re deconstructed, pulverized to fine dust, bleached and chemically treated to create a barren industrial filler that no other creature on the planet will eat. And we wonder why it might be making us sick?
So what else is in our bread?
Has anyone you know made let you know: “I’ve gone gluten-free and feel so much better. For the vast majority of people with some level of “wheat sensitivity”, symptoms are much milder and seem to be triggered by *something* about modern wheat. The irony, however, is that most gluten-free versions of traditional wheat-based foods are actually junk food. A quick check of the ingredients labels and you might see thinks like rice starch, corn-starch, tapioca starch, potato starch and guar gum, which are highly refined industrial starches that spike blood sugar just like white flour.
Well good news, my fermented bread recipe is perfect for you. Its gluten free, vegan and yeast free.
Checking the batter along the way. Seeing little air bubbles means fermentation is happening.
Fermented Gluten-Free Bread (Egg Free and Yeast Free)
I really love this bread! Its a very dense loaf, with a slight sour taste. Perfect for anyone who can't have gluten. It's also free of eggs and yeast.
The fermentation process (leaving out at room temperature) gives it a rise with all the air bubbles, but by no means is this a light fluffy loaf.
Lovely toasted with your favorite toppings.
• 3 cups whole buckwheat OR 3 cup mixed grains (try buckwheat/millet/rice)
• 1-2 tsp. sea salt
• Coconut oil, ghee, or butter ( for the loaf pan)
• Sesame seeds, flax seed, pumpkin seeds, sunflower seeds, chia seeds, (fold into the fermented dough before baking.
1. Rinse all grains, cover with water, and soak overnight (for at least 12 hours) in a large bowl.
2. Drain into a fine mesh strainer, and rinse before combining with ¾ –1 cup of fresh water and sea salt. Place in a high speed blender or food processor and blend until it reaches a loose toothpaste consistency.
3. Pour the batter into a clean bowl, cover with a clean tea towel, and leave out at room temperature for approximately 24 -48 hours to ferment (I NORMALLY STOP THE FERMENTATION @ 36 HOURS).
Note: I like to mix the batter once around the 24-hour mark to mix in any hooch that might be on top of the batter. You’ll notice it because it will be darker than the batter…almost a purplish color. Just mix it back in and let it rise again.
4. Preheat oven to 180C (350-370F). Grease a loaf pan and then sprinkle a mix of seeds in the bottom of the pan. This helps the bread to not stick.
5. Before you pour the batter into the pan, add a couple Tbsp. of any other seeds you want. Once the seeds are mixed, pour the batter in the loaf pan and place in the oven.
6. Baking usually takes 45-60 minutes It's done when it's golden brown on top, usually the top of the bread is cracked, and if you stick a toothpick in it will come out clean.
7. Remove from oven and allow bread to cool for at least 1 hour before removing from pan. Once completely cool, slice bread and enjoy, either plain or toasted.
Can be left out at room temperature (well covered) for up to 3 days. After that is best to store in the fridge or freezer. There are no preservatives
Patricia of Warmly Nourished
Peeking inside the finished loaf. As you can see, very dense.