Gluten-Free Sourdough
Gluten-free sourdough offers several health benefits, making it an attractive option for individuals with celiac disease or gluten sensitivity. Unlike traditional gluten-free breads, which often rely on refined starches and gums, gluten-free sourdough utilizes natural fermentation processes that enhance its nutritional profile. Research indicates the fermentation process in sourdough can reduce the glycemic response, potentially benefiting blood sugar management. Additionally, sourdough fermentation enhances the bioavailability of minerals such as magnesium, iron, and zinc, due to the breakdown of phytic acid, an antinutrient that inhibits mineral absorption.
Some literature suggests sourdough fermentation can reduce the content of fermentable carbohydrates (e.g., FODMAPs), which may make it more suitable for those with digestion disorders (Dimidi et al., 2019). Furthermore, the fermentation process can improve gut health by promoting the growth of beneficial lactic acid bacteria, which can help maintain a balanced gut microbiota and support digestive health.
These combined benefits make gluten-free sourdough a nutritious and gut-friendly choice for those following a gluten-free lifestyle.
For my fellow chefs who operate without a kitchen scale, I've utilized volume measurements below, hence a few odd values.
Ingredients
Preferment
3/4 c active, gluten-free starter
1/2 c fine white rice flour
0.42 c filtered water
Wet Ingredients
1 T + 1 tsp psyllium husk powder (16 g)
1.23 c filtered water
1 T maple syrup
2.25 tsp olive oil
Dry Ingredients
1.83 cups GF flour blend (i.e., Gluten-Free Measure for Measure Flour)
1/3 c white rice flour
2 tsp sea salt
Directions
Mix preferment until smooth, cover, and let ferment for at least 4 hours. I let mine sit overnight for more fermentation.
Mix psyllium gel into preferment, then olive oil and the remaining liquids.
Add wet mixture to the dry ingredients and combine with hands or stand mixer (w/ dough hook).
Turn onto floured surface and knead into a ball or whatever shape you want.
Put smooth side down in a bowl or pot of choice and let proof for at least 3 hours at room temp.
Set oven to 425 F with dutch oven inside.
Once dough is well proofed, flip it onto parchment paper and score it as desired.
Place within dutch oven, cover with lid or foil, and bake for 45 min.
Then, remove lid and finish baking for 25-40 min.
Internal temp should read 205-210 F.
Once cooked as desired, gently remove from pan and let cool COMPLETELY on wire rack before slicing.
Dimidi, E., Cox, S. R., Rossi, M., & Whelan, K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8), 1806. https://www.mdpi.com/2072-6643/11/8/1806
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