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Sourdough - transform your bread & your health

The Healthiest Bread in the World: Science-Backed Baking for a Better Gut Heath

Vanessa Kimbell is a time-served baker who specialises in gut health and trained in the art of sourdough bread in the Dordogne. A bestselling author, she holds a doctorate in Baking as Lifestyle Medicine and Preventative Health and is a member of BANT. Vanessa combines deep expertise in sourdough with unparalleled knowledge of the science of bread and digestion. At The Sourdough School, she teaches personalised artisan bread tailored to optimise gut health and genetics. Discover healthy bread recipes, tips, and techniques featuring sourdough fermentation, wholegrain benefits, and personalised baking advice—designed to inspire a slower, healthier approach to baking, eating, and sharing bread.

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Heath Care Providers: Training In Prescribing Baking As Lifestyle Medicine

Sarah Owens Drunken Sourdough Fig Bread Recipe

5 December 2015 by Dr Vanessa Kimbell
Sourdough Fig Bread
© 2015 by Sarah Owens. Photographs © 2015 by Ngoc Minh Ngo. Reprinted by arrangement with Roost Books, an imprint of Shambhala Publications, Inc. Boulder, CO. www.roostbooks.com

I’m delighted to be able to share this recipe From Sourdough by Sarah Owens.  I bought the book a couple of weeks ago and it is a delight to read.  I shall be including it in my round-up of my favourite sourdough books in the coming weeks, but in the meantime here is a taster.

Drunken Fig Bread

Makes 2 loaves

I am often asked how I come up with my formulas and flavour combinations. It’s not always a simple answer and usually has to do with the excess produce from the garden or very specific cravings. With the day’s ingredients on hand, I’ll sit down with a calculator and start dreaming up bread dough formulas based on baker’s math.

This particular recipe began with a less-than-drinkable bottle of wine. Instead of discarding it, I doused some figs and left them to soak in the bold, oaky flavors. Because I love the combination of rye and fruit, I pulled out the grinds of rye I had on hand and started mixing by feel rather than calculations. Eventually I came around to this formula that honors the hearty quality of whole grains, which marries so well with the ambrosia of figs. My favorite is to serve it with a strong soft cheese and a bottle of quality red wine.

For the Soaker:

  • 240 g dried mission figs
  • 105 g red wine

For the Leaven:

  • 15 g 100% hydration starter
  • 40 g water
  • 25 g medium-grind rye flour
  • 30 g rye chops

For the Dough:

  • 110 g leaven
  • 370 g water
  • Soaker (see above)
  • 370 g bread flour – ( I would use a strong white bread flour here)
  • 85 g whole wheat flour
  • 45 g rye chops
  • 25 g buckwheat flour
  • 17 g salt

Make the Soaker: Remove and discard the stems of the figs and coarsely chop the fruit. Place in a medium bowl and douse with wine. Cover with plastic and allow to soak until ready to build the dough.

Build the Leaven: Ten to twelve hours before you are to make the dough, build your stiff leaven. Mix the starter and water together until the starter is well distributed. Add the rye flours, stir, cover, and leave at room temperature.

Build the Dough: When the leaven is puffy and active, add the water and soaker, breaking apart the leaven with your fingers. Add the flours and mix until hydrated and no lumps remain. Handle only as long as you need to, being careful not to overdevelop the rye. The dough will feel sticky. Cover with plastic and allow to autolyze for 20 minutes. Sprinkle in the salt and mix until completely incorporated into the dough.

Cover with plastic and allow to bulk proof for 2 to 3 hours, turning and folding at 45-minute intervals.

Shape the Dough: When the dough is puffy and increased by a third of its size, divide in half and preshape. Cover with plastic and allow to bench rest for 30 minutes. Final shape into your preferred form and place seam-side up into a well-floured banneton or couche. Alternatively, you may flour the face well and proof seam-side down. (If you choose to do this, the surface will crack beautifully in the oven to release steam without the need for scoring. This creates a beautiful natural pattern similar to desert clay.) Cover with a towel and plastic and proof for another 1 to 2 hours. You may hold the dough over in the refrigerator for up to 6 hours, but it does not favor long fermentation.

This bread appreciates being baked long and slow. Follow the instructions on page 21, lowering the oven temperature to 430?F after initial oven spring is achieved. After removing from the oven, allow to cool completely before slicing. Rye breads need this time for their crumb to set and, indeed, may be better the next day!

PS I have contacted Sarah to as what rye chops are …  I will let you all know as soon as I do!

All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.

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About Dr Vanessa Kimbell

Dr. Vanessa Kimbell is a leading expert in nutrition and the digestibility of bread. Her doctorate focuses on Baking as Lifestyle Medicine and preventative health, specialising in personalising bread for gut health and genetics. She is the Course Director at The Sourdough School, a world-renowned centre of research and education in bread, the gut microbiome, and the impact of bread on health, based in Northamptonshire. She is currently writing her 6th book and is a best-selling international author.

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Reader Interactions

Comments

  1. Akjagul

    8 October 2024 at 9:53 pm

    Please advise alternative to red vine. non-alcoholic liquid

    Reply
  2. Lee Dodge

    8 December 2015 at 10:12 pm

    As I understand it, rye chops are chopped rye berries (grains) and whenever I’ve done a bread that requires rye chops (e.g. Vänskapsbröd) I use Shipton Mill’s Chopped Rye For Pumpernickel that’s available online (https://www.shipton-mill.com/flour-direct/organic-chopped-rye-for-pumpernickel-607.htm).
    Hope that helps!

    Reply
    • Dr Vanessa KimbellVanessa Kimbell

      8 December 2015 at 10:15 pm

      Lee thank you so much! You learn something new almost everyday.

      Reply
      • Lili

        5 December 2017 at 7:45 pm

        Here is what I found:

        Rye chops are the rye equivalent of cracked wheat or steel-cut oats. That is to say, the whole kernel (the rye berry) is cracked or cut into a few pieces that are quicker to cook than the completely intact rye berry.

        Reply

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Todays live for diploma students will be on 'How t Todays live for diploma students will be on 'How to engage your patient in the lifestyle changes of the BALM' with @vanessakimbell 

In their 6pm live session, we help keep our students on track with the syllabus and discuss the application of Baking As Lifestyle Medicine to the 6 pillars of Lifestyle medicine, applying the research papers, application of the Research, and how this ties into prescribing, along with guest lecturers, discussions and sharing knowledge.

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BAKE, ANALYSE, EAT; RECALIBRATE & REPEAT. 📆 Th BAKE, ANALYSE, EAT; RECALIBRATE & REPEAT.

📆 The Sourdough School Clinic - Thursdays 8pm - for students of The Sourdough School 

✏️ In this weekly live session, we cover technical baking questions. Students can submit their Baking Record Sheets in advance of the session.

📋 We look at the details of our student's bakes - the specifics of the flour, timings and temperatures. Using our sourdough record sheets Vanessa will make suggestions on how they might modify, or recalibrate the next time they bake.

Follow the link in the bio to learn more about becoming a student at The Sourdough School 👆

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IBS AWARENESS MONTH Do you suffer from irritable IBS AWARENESS MONTH

Do you suffer from irritable bowel syndrome (IBS)? It can be tough to deal with the uncomfortable symptoms of stomach cramps, constipation, diarrhoea and bloating. But did you know that making dietary changes, such as incorporating sourdough bread into your diet, could help alleviate some of those symptoms?

Studies have shown that sourdough's long, slow fermentation process can reduce IBS symptoms. Plus, during #ibsawarenessmonth, we're exploring how adding different herbs and spices to your sourdough can further improve both the flavour and the digestion of your bread.

Let's talk about gut health, fermentation, and how sourdough can be a delicious and healthy addition to your diet. Join the conversation and share your experiences with IBS and sourdough.

#guthealth #healyourgut #healthygut #guthealing #guthealthmatters #letfoodbethymedicine #foodasmedicine #gutbrainconnection #nutrientdense #micronutrients #digestivehealth #nutritionfacts #microbiome #breadandguts #ibsawarenessmonth
THE SOURDOUGH SCHOOL – HAND CARVED WOODEN LAME THE SOURDOUGH SCHOOL – HAND CARVED WOODEN LAME

One of the biggest issues around using a plastic lame to score sourdough, of course, is that eventually the blade will become blunt and the lame could end up in landfill.  So several years ago I talked to my dear friend EJ about developing a lame with a replaceable blade. And he came up with this very beautiful hand carved wooden lame.

Very sadly EJ is no longer with us. Recently a friend of EJ’s who is also a wood turner and carver offered to make these again for us in remembrance of our dear friend.

Follow the link in the bio to our shop where you can find our full selection of wooden sourdough tools 👆

#sourdough #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
The Baking As Lifestyle Medicine (BALM) Protocol The Baking As Lifestyle Medicine (BALM) Protocol

The current food system is broken at multiple levels, from the pesticides used in our soils to the emulsifiers and additives adulterating industrially-processed foods. Nowhere is this more apparent than in the bread we eat.  The figures reported by the UK Flour Millers say that bread is bought by a staggering “99.8% of British households” and that “the equivalent of nearly 11 million loaves are sold each day. Approximately 60-70% of the bread we eat is white and sandwiches are thought to account for 50% of overall bread consumption. Average bread purchases are the equivalent of 60.3 loaves per person per year.” 

Most bread sold is made by modern processing methods that strip heart-healthy whole grains of their nutrient contents, resulting in low-fibre bread with a high glycemic index. Over time, white processed bread can increase a person’s risk of insulin resistance alongside other lifestyle diseases.

We’re on a mission to revolutionise the bread making process at every level – from soil to slice. The rules governing this are laid out in our Baking As Lifestyle Medicine protocol. 

#lifestylemedicine #health #functionalmedicine #nutrition #integrativemedicine #healthylifestyle #wellness #lifestyle #rcgp #dietitian #nutritionist #healthcareprofessional #holistichealth #healthyliving #plantbased #guthealth #naturopathicmedicine #selfcare #functionalnutrition  #naturopathicdoctor #foodasmedicine #foodismedicine #lifestylegoals #cpd #lifestylechange #mentalhealth #sourdough #sourdoughschool #bakeforhealth
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