Think, Eat, Be Healthy

Whole Wheat Sourdough-My Favorite Recipe

sourdough bread, loaf of bread, whole wheat bread

Whole wheat sourdough bread tastes better, has more nutrition and a longer shelf life than bread made with commercial yeast.

Reasons to make whole wheat sourdough bread

The best reason to make whole wheat sourdough bread is that it qualifies as a fermented food because of the combination of wild bacteria and yeasts and the extended rise time. This process enhances the nutritional content of the bread just like fermenting cabbage enhances the nutritional content of sauerkraut. The bacterial action during the long, slow, multiple rises also pre-digests most of the sugars in the grain and also modifies the gluten into more people-friendly forms.

Nothing else tastes like whole wheat sourdough, and each combination of flours will have its own distinctive flavor. The tangy, sour flavor livens up every bite and goes well with butter or olive oil. Few don’t like the taste and many find it almost addictive.

Sourdough bread also has a much longer shelf life than bread made with commercial yeast. Most sourdough loaves will stay fresh and pliable for 3-4 days while commercial yeast loaves are stale by the end of the second day.

Even with the need for a starter and multiple rises, sourdough is not much more time intensive than bread made with commercial yeast. This is because the actual mixing and kneading are quick and easy. The rises in between can be shortened or lengthened to fit a schedule by controlling the temperature of the starter and dough.

For example: I can feed/activate the starter when I get up at 4:30 in the morning and put it over a bowl of warm water. By 6:00 I can make the sponge, put it in the refrigerator and go to work. When I get home at 3:00 in the afternoon, the sponge has finished rising. I let it warm up to room temperature, make the bulk dough and put it back in the refrigerator. The next morning when I get up it is allowed to warm, the loaf or loaves are formed and then refrigerated. After work, the loaf is warmed and baked. Or, the entire process can be completed in one long day at room temperature or over warm water, with plenty of time for other activities during the rises.

The more extended the rise times and the more starter used in the sponge, the more intensely sour and tangy the flavor in the finished bread. Longer rise times also contribute to a more uniform crumb(more evenly sized and spaced air pockets within the loaf).

sourdough starter, whole wheat flour

Whole wheat sourdough starter requires nothing but 100% whole wheat bread flour and water.

Make a good whole wheat sourdough starter

The first step to great whole wheat sourdough bread is to make a good whole wheat starter. For best results, use the same type of flour as the bread will use. I like to make whole wheat bread so I use 100% whole wheat bread flour for the starter. The starter only needs to be made once and should last as long as you are willing to maintain it.

Place equal amounts of flour and water(1/4 to 1/2 cup each) into a glass or ceramic bowl or jar. I like to bake large rustic loaves or multiple slicing loaves, so I use a 3-quart glass casserole and build up a large volume of starter. Use filtered or boiled(then cooled) water so chlorine and/or fluoride won’t affect the bacteria and yeast growth. Cover the water-flour mix with a dry towel and leave at room temperature.

Add another 1/4 cup flour and 1/4 cup water every twelve hours for 3-7 days until you see signs of bubbling. Once the starter is active, feed only once per day, but leave at room temperature. Continue this until reaching the volume of starter needed for the amount of baking planned. I like to keep 4-5 cups of starter because I try to bake once each week.

When the desired volume is achieved, start discarding 1/2 cup of starter before each daily feeding. The discard can be added to pancake batter or other recipes. Or you can give the discard to friends to use as a starter. This is a great way to spread the sourdough love. If you bake less often, the starter can now be refrigerated and fed only once or twice each week.

Good sourdough bread starts with good flours.

Good whole wheat sourdough bread starts with good flours.

Make a “sponge” with the starter

The second step to a sourdough loaf is to make a sponge. Feed the starter and wait 2-3 hours for it to become fully active and bubbly. For approximately 1 1/2 pounds of dough, I place 2 1/2 cups of active starter into a large mixing bowl. Then add 1/4 cup whole grain spelt flour and 1/4 cup unbleached bread flour to the starter and mix well. This should make a very soft and loose dough. Cover and let this rise until doubled in size.

Whole wheat sourdough beginning the bulk rise.

Whole wheat sourdough beginning the bulk rise.

Make the bulk dough

Beat 1 teaspoon sea salt, 1/4 teaspoon freshly ground black pepper, 2 tablespoons olive oil and 1/2 cup warm water into the risen sponge. Add 1/2 cup + 2 tablespoons of both the spelt and bread flours, a little at a time. Cover and allow to rise until doubled in size.

Form the loaf(loaves)

Using as little additional spelt flour as necessary to prevent sticking, turn the risen bulk out of the bowl onto a flat surface and knead for 5-10 minutes. The dough should be springy and stretchy.  Form into the shape you like or place into a loaf pan and allow to rise until doubled in size.

Bake the loaf(loaves)

Place the risen loaf or loaves into a preheated 425-degree oven for approximately 30 minutes. The bread should sound hollow when snapped with a fingernail or tapped with a knife handle.

For a crusty rustic loaf, bake inside a covered ceramic casserole. Line the bottom with cornmeal to prevent sticking. The cover and close sides hold the moisture given off by the dough during baking and allows the formation of a thick, chewy crust. Using loaf pans will result in a thinner, softer crust more suitable for sandwiches.

Remove the bread from the baking container and cool on a wire rack to room temperature before slicing.

Whole wheat sourdough sandwich loaves baked in loaf pans.

Whole wheat sourdough sandwich loaves baked in loaf pans.

The high percentage of whole grain flours in this recipe makes this whole wheat sourdough bread suitable for any healthy whole food diet. The long rise time by both bacteria and yeast enhance to nutritional value of the grains. This process also make this bread more tolerable to many people with gluten issues. It has a bright, tangy, distinctive sourdough flavor and a soft, even interior crumb texture. Enjoy!