Fermented bread and grains -
is easy to digest has more flavor and aroma has increased health benefits is perfect for people who suffer from gluten sensitivities has a lower glycemic index which prevents blood sugar spikes. After years of eating highly processed, non-fermented breads, our gut rejects these indigestible proteins which causes gluten intolerance in many.
Our aim and desire is to provide high quality, thoughtfully produced, healthy, and easily digestible breads which are delicious! Rice flour does not contain gluten so we use it for shaping our breads and pizzas and for rolling our pastries.
But I am neither…mostly because of this great gluten-free, fermented bread recipe. Just whole grains. Step 1 Put 3 cups of whole grains in a bowl. It can be any combination but I usually do 1 cup of brown rice, 1 cup of buckwheat and 1 cup of either millet or quinoa.
Step 3 Strain and place whole grains into a food processor with about 1 cup of fresh water and tsp. Blend well. It should be thick like a batter.
Scrape this batter into a bowl and cover with a kitchen towel. Step 4 Let it sit at room temperature for hours. It will rise and start to smell yeasty. Souring refers to the process of fermentation. Sourdough is probably the most widely known method of grain fermentation, though ancient cultures prepared soured porridges more often than bread because porridge can be made with roughly cracked grains.
Grain fermentation was very likely practiced because people found that fermented grains were more easily digested than unfermented ones, and the fermentation added an additional level of taste and variety. Additionally, fermentation allowed for longer storage times, so was a matter of simple practicality before the widespread use of refrigeration.
The original leavened bread, sourdough, is made in such a way that not only is the bread lightened by the leavening, but the acids and bacteria present in a sourdough culture also pre-digest the grain and neutralize some of the anti-nutrients inherent in all seeds.
One thing to keep in mind is that grains do better in fermentation, and therefore soaking, when they are cracked to expose the starchy endosperm. This starch is what the wild bacteria will feast on in order to proliferate and create beneficial yeasts and acids.
When souring, you can allow wild organisms to inoculate your grain and water mixture naturally, or you can choose a starter culture. Sourdough starters are the most likely choice for breads, but you could also use anything that contains beneficial bacteria: whey from cultured dairy , water kefir , or even a bit of brine from a batch of fermented vegetables.
Preparing grains by soaking has become more popular in recent years and is a precursor to the fermentation process.
Soaking is beneficial in its own way. The hydration of the grain results in enzymatic action that can reduce the enzyme-inhibitors in the grain. If an acidic medium is used, as is the case when you soak grains in cultured dairy , the acids can help to break down anti-nutrients as well as fibers.
Soaking is usually only performed for 12 to 24 hours; beyond that fermentation begins, which some argue is a more complete way to pre-digest the grain and neutralize anti-nutrients.
Whether you choose sprouting, souring, or soaking, know that the time and effort, though small, is worth it. In the process, you are nurturing grain from a seed with built-in protective elements that make it difficult to digest, to one that is a nourishing staple in your diet.
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