But we had it tonight as an early evening nibble. For dinner, you could serve it as a starter to a traditional French meal. It reminds you of the reason why you made sourdough bread in the first place. I love lashings of berry jams — and Lara likes her mango jam — spread on top of a good semi-salted butter. A tangy sourdough is also well-matched with our old Aussie friend, the divisive Vegemite. Slice a thick piece of sourdough, toast it, butter it, generously spoon your scrambled eggs on top, and sprinkle on plenty of coarse salt and pepper, and you have crunch, creaminess, and savouriness in each mouthful.
With every sourdough boule, we recommend you make at least one brunch or breakfast eggs dish. For ideas, see our post on weekend eggs from around the world. For Lara, the best sourdough bread ideas for brunch involve avocado. She used to take avocados and crunchy Ryvita to work and mash the avo onto the crispbreads in her office, but she said nothing beats avocado on sourdough toast with salt and pepper.
Australians also love to sprinkle on some dukkah or chilli flakes. One of the best sourdough bread ideas for lunch has to be a good old-fashioned salad sandwich. Add anything you want: grated carrot, sliced Spanish onions, julienned cucumber, crunchy slices of radish, bean sprouts, a handful of your favourite fragrant herbs, a dollop of homemade hummus, leftover roast chicken… although I have to say that my favourite sandwich combination is simple: cheddar cheese and beetroot, using the lettuce to stop the beet juice from making the bread soggy.
This is best done as soon as the bread is cooled. I have always been suspicious of the tuna melt as cheese and seafood on the one plate offended my sensibilities. Dishes such as lobster mornay and oysters mornay make me sad and sorry for the waste of beautiful seafood.
I first made a tuna melt with normal sandwich bread and thought it was, well, edible. Then I made a tuna melt as an open sandwich on sourdough toast and my world changed. A tuna melt seriously is one of the best sourdough bread ideas for lunch there is.
Tuna melt essentials include tinned tuna, mayonnaise, diced onion, pickles, Dijon mustard, tomatoes, and salt and pepper combined in a bowl. Lay down some tomato slices, scoop the tuna mix on top, cover with cheddar cheese, grill, and let me know if you agree.
Some of the best sourdough bread ideas for pre-dinner snacking include classic Italian bruschetta made with ripe tomatoes, olive oil and basil, and an amazing array of Spanish tapas and pinchos, as they are called in the beautiful Basque region.
Our favourite tapas and pincho toppings tend to be classic combinations, such as cream cheese with anchovies and Spanish tortilla with mayonnaise. You can get creative as the Catalan and Basque chefs and invent your own combinations. Given how much time it takes to nurse those onions to a beautiful caramelised state, it would be a shame to ruin the dish with toasted sandwich bread.
Additionally, sourdough is usually made with fortified flour so it delivers iron and folate, which are important for women, especially if they are pregnant. Not only does sourdough bread deliver a tangy flavor that's perfect for toast and sandwiches, it is good for you, too! Here are four science-backed benefits of sourdough bread. The fermentation process for sourdough bread can lead to an increased number of prebiotic and probiotic-like properties, which help improve gut health.
An animal study out of the University of Eastern Finland found that sourdough bread made with rye flour increased the number of good gut bacteria compared to white bread with rye flour. Look for sourdough bread made with whole grains, which are higher in fiber than processed grains, giving your bread additional gut-friendly benefits. Even though sourdough bread is not gluten free, one study found that regular sourdough consumption might help improve the digestion of gluten.
The fermentation process for sourdough alters the enzymes in the wheat and might potentially help counteract adverse reactions to gluten. It's too soon to recommend sourdough bread to people with celiac disease who cannot tolerate gluten but people who feel sensitive to gluten may want to talk to their doctor or a dietitian to see if they might be able to enjoy sourdough bread.
Other studies have found that the lactic-acid bacteria in sourdough might even help moderate allergic responses, inflammation and auto-immune diseases. Whole grains and bread, like sourdough bread, are a staple of the Mediterranean diet. Some research has pointed out it could be a crucial food to help promote healthy aging. Eating carbohydrates naturally causes our blood glucose to rise as we digest them, but rapid spikes and drops in blood glucose can increase risk for chronic illnesses, like diabetes.
Some store-bought sourdough breads are not made using the traditional sourdough method, thereby reducing their health benefits. Sourdough is an old form of bread leavening. On average, one medium slice weighing approximately 2 ounces 56 g contains 2 :. In addition, sourdough has some special properties that allow it to surpass the nutrition profile of most other types of bread, which is discussed in the next chapter. Although sourdough bread is often made from the same flour as other types of bread, the fermentation process improves its nutrition profile in several ways.
For starters, whole grain breads contain a good amount of minerals, including potassium, phosphate, magnesium and zinc 3. Unfortunately, the absorption of these minerals is limited by the presence of phytic acid, which is commonly referred to as phytate.
This results in a bread that has a much lower phytate content than other types of bread 4. Lower phytate levels increase mineral absorption, which is one of the ways in which sourdough bread is more nutritious than conventional bread.
Moreover, studies show that the lactic acid bacteria present in sourdough bread have the ability to release antioxidants during sourdough fermentation 6 , 7 , 8. Sourdough fermentation also increases folate levels in the bread, although levels of certain nutrients like vitamin E may be slightly reduced in the process 3. This may make people more likely to opt for a whole grain bread, thereby promoting a higher consumption of fiber and nutrient-rich breads 4.
Sourdough bread contains higher levels of folate and antioxidants than other breads. Also, its lower phytate levels allow your body to absorb the nutrients it contains more easily.
Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut, while probiotics are beneficial bacteria found in certain foods and supplements. Regularly consuming both may help improve your gut health, easing digestion 9. Gluten is a type of protein found in certain grains. It can cause digestive problems in people who are sensitive or allergic to it 3. Gluten tolerance varies from person to person.
Some have no visible issues digesting gluten, whereas it can cause stomach pain, bloating, diarrhea or constipation in others Research has shown that the sourdough fermentation process may also help improve the taste, texture and nutrient availability of gluten-free bread 1 , 4.
However, keep in mind that sourdough fermentation does not degrade gluten completely. Sourdough bread containing wheat, barley or rye should be avoided by people with gluten intolerance or celiac disease. Sourdough bread contains lower amounts of gluten and its prebiotic- and probiotic-like properties may help improve digestion.
Researchers believe that sourdough fermentation may modify the structure of carb molecules. The GI is a measure of how a food affects blood sugar.
Foods with a lower GI are less likely to produce a spike in blood sugar levels. In addition, the lactic acid bacteria found in the dough produce organic acids during fermentation. Some researchers believe these acids may help delay stomach emptying and prevent a spike in blood sugar in a way similar to vinegar 4 , One study showed that participants who consumed rye bread had a lower spike in insulin levels than those given the same amount of conventional wheat bread Sourdough fermentation produces changes in the bread that may allow for better blood sugar control and improved insulin sensitivity.
Fresh sourdough bread can be made at home from three simple ingredients — water, flour and salt. For complete instructions about how to use your starter to make a loaf of bread, check out this video. Keep in mind that making your sourdough starter will take approximately 3—5 days.
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