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Homemade Sourdough Bread (with soul)
Why it's Low GI
A wholegrain, naturally leavened loaf on a homemade raisin-and-hop starter with sprouted wheat, seeds and pumpkin. The long fermentation and wholegrain flour make it far gentler on blood sugar than shop bread.
Method
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- Raisin starter: put the raisins, sugar/honey and flour in a 1 L jar, cover with water and muslin, and leave in a warm place ~7 days until bubbling.
- Hop starter: fill a pan a third full with hop cones, cover with water and simmer about an hour. Cool, strain, add the sugar/honey and flour and leave warm 1–1.5 days.
- Combine equal amounts of both starters (1 cup each), add the ground sprouted wheat and boiled potato, mix well and keep somewhere cool.
- Dough: mix 1.5 L water/whey, sugar, salt, oil, 1.5 cups starter and a litre-mug of coarse flour. Stir in the ground seeds and pumpkin (and a little porridge if using).
- Gradually add second-grade flour, kneading until it no longer sticks to your hands.
- Cover and leave in a warm place for a day to rise.
- Transfer to tins and let rise again (~1 hour).
- Warm the oven to 50°C and prove for 1 hour, then bake at 170–190°C for about 55 minutes.
Nutrition
Per slice (est.): ~180 kcal · Carbs 34 g · Fat 3 g · Protein 6 gNutrition and glycaemic index (GI) values are estimates, calculated from the ingredients. Please double-check meals before cooking if it matters for your diet.
Tip
Use good water (spring water is ideal) and wooden, glass or enamel bowls. Keeps about 10 days.
More Low-GI recipes
GI figures are estimates for general guidance and are not a substitute for personalised medical or dietary advice.