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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

How to get a Sourdough Starter Going from Scratch

5 April 2020 by Dr Vanessa Kimbell
Making a sourdough starter
How to make a sourdough starter

How to make a sourdough starter.

One of the things I am asked about most often is how to make a sourdough starter. There are various way of getting a starter, and you can get your own one going easily for very little outlay. All you need is a good-quality organic flour. You will capture the wild yeasts and bacteria already present in both the flour and your home. That said, if you are enthusiastic about getting going with your baking, then I usually suggest that you first concentrate on learning how to make great sourdough bread with a reliable, healthy starter that is already making beautiful, successful sourdough loaves, at least to begin with. If you don’t have a friend who has a lively starter, then you can purchase an established sourdough starter that already contains reliable yeasts.

How To Make Your Own Starter

To create your own sourdough starter you just need two basic ingredients — organic wholemeal flour and water, and some basic equipment and conditions.

The conditions necessary to make a sourdough starter

  • A warm room. Not hot, not cold, just a room that is pleasant to be in.
  • A non-reactive container (starters are acidic and will react with certain metals) to make and store the starter in. (I prefer glass but plastic is fine too).
  • A whisk to incorporate air – you can use a danish dough whisk if you want.
  • A breathable cover or a lid such as a clean tea towel or coffee filter, or a loose fitting disposable shower cap.
  • A space to catch your wild yeast with no other cultured foods nearby, or there will be a cross over and you might not get the yeast you need.

A simple way to start is to put a 1/2 cup of organic stonegound wholemeal flour and just over a 1/2 cup of warm ( 28 C ) water in a large jar. If it feels too thick, add a little more water. It should be like a thick milkshake.

Whisk the mixture vigorously to incorporate air and cover with your breathable lid. Allow your mixture to sit in a warm place for 12 to 24 hours. Between the 12 or 24 hour mark you might be lucky enough to see some bubbles, indicating that organisms are present, but if you don’t then don’t worry. Repeat the feeding twice a day by removing a cup full (approximately half) of the mixture, and replacing with a 1/2 cup of flour and a 1/2 cup of water at 28°C (i.e. replace the amount you took out).

Stir vigorously, cover, and wait another 12 to 24 hours.

From now on you will need to remove half of the starter before every feeding and discard it so that the starter you do have can multiply in organisms without your jar overflowing.

How long it takes to get your starter going depends on many factors but it can take anything from 2-10 days. The sourdough starter should be beautifully bubbly and have enough yeasts and bacteria to be active enough to bake with. It should double in 3 -4 hours.

Once you have your microbes captured then you can change flour, and we teach you about each different starter and how to make the kind of bread you want to make with a white starter, a wholemeal starter, or a rye starter, chocolate starter, spelt starter or pretty much any flour you want to use in the Sourdough Club online course.

Once you have established your starter, you can then move to a maintenance schedule.  Maintenance is when you refresh, proof and then hold in the fridge between bakes. DO remember to refresh your starter before you bake.

On rare occasions, you may have a good go at making your own starter only to find that it smells or tastes horrid or that the bread or other baked goods it produces are not very pleasant. This means that the bacteria that has occupied your starter is not the right kind, and the lactic acid, which makes the starter inhospitable to other organisms, hasn’t got going. You will need to discard this one and start over, moving your culture to a different room.

I most often find that people who are having difficulties have meddled with the process trying to fast track it or not refreshed frequently enough. Please be patient. You do not need hot water, live yeast, grapes or any other extra thing to get yeast going. It is naturally present in the grain that you use and, for the best results, use stoneground organic wholemeal flour.

For people who are completely new to sourdough, I suggest using an established culture as it is easier to get started with.  When people first get going and they are keen to bake bread straight away, it is faster and simpler to use an established one that already contains active yeasts that have been populating the dough over a long period of time. An established dough is stable, active, and resilient. It is because of its established bacteria and yeast that in the first attempts of making sourdough bread you will be guaranteed a more pleasantly flavoured sourdough and more likely to continue baking.

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.

More information about Vanessa can be found:
The Sourdough School team page: About Vanessa Kimbell

The Sourdough Club: thesourdoughclub.com

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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.

#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
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 👆

#sourdough #sourdoughschool #bread #sourdoughlove #sourdoughlover #naturalleavened #leavening #levain #realbread #breadmaking #bakebread #makebread #makerealbread #learntobakebread #breadmakingclass #sourdoughstories #bakingforlove #bakingtherapy #sourdoughbaking
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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