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Vanessa Kimbell's Guide to Sourdough Bread

Understanding Bread's Influence on Health and Environment

Baking as Lifestyle Medicine is a transformative and systemic approach to systems change; because bread that nourishes is the foundation of good health, social justice, and a sustainable future
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Baking As Lifestyle Medicine Glossary

This is our Glossary. We've included both baking terminology & scientific explanations that we use when discussing Baking as Lifestyle Medicine ( BALM)

1st build

A first starter refreshment. At this stage having refreshed your starter once you can then use that starter to continue with a second starter refreshment, or for example you can …

Read more1st build

2nd build

The second starter refreshment – this can be used as it is for cakes, pastries and pan loaves. See 1st build and 3rd build and How to Refresh a Sourdough …

Read more2nd build

3rd build

The third starter refreshment – this is needed for enriched doughs and boules. The more a starter is refreshed the higher the microbial activity, the higher the microbial activity the …

Read more3rd build

Absorption

A measures of the amount of water added to flour to achieve a desired dough consistency. The higher the protein content of a flour, the more water it will absorb.

Read moreAbsorption

Acetic acid

An organic acid produced by bacteria in the sourdough culture during the fermentation process. The presence of acetic acid helps to gives sourdough its characteristic acidic tang.

Read moreAcetic acid

Aldehydes

By-products of the fermentation process, these aromatic compounds contribute to the flavour of sourdoughs.

Read moreAldehydes

Aleurone layer

Forms the outer layer of the endosperm of wheat and other grains. A source of enzymes which aid in the digestion of the endosperm.

Read moreAleurone layer

Alveograph

A tool used to measure the flexibility of dough. It does so by inflating a thin sheet of dough with air until the dough ruptures. The results from this test …

Read moreAlveograph

Amylases

A class of enzymes that catalyse the hydrolysis of starch to form simple sugars. Click here to learn more about attending one of our workshops 

Read moreAmylases

Anaemia

Iron deficiency anaemia is caused by a lack of iron. This can be caused by blood loss or pregnancy and can lead to tiredness, loss of breath, heart palpitations and …

Read moreAnaemia

Antioxidant

A chemical that inhibits the oxidation of other molecules or compounds. In the body, antioxidants can protect cells against damage by free radicals. Examples include vitamin C, vitamin E and …

Read moreAntioxidant

Ascorbic acid

An oxidising agent. Used by some bakers as a flour improver or dough conditioner to strengthen gluten and produce a loaf with greater volume and a finer crumb. Also used …

Read moreAscorbic acid

Ash

A measure of a flour’s mineral content. The higher the ash count, the more minerals are present in the flour. This results in a stronger dough, and bread with a …

Read moreAsh

Autolyse

A stage in bread making when flour and water is mixed and left to rest, prior to making a dough. During this phase, enzymes in the flour begin to break …

Read moreAutolyse

Azodicarbonamide

Used as a dough conditioner to produce and airy and chewy loaf. Banned in the EU and UK for use in bread making.

Read moreAzodicarbonamide

Back to back refreshment

The method used to build a starter continuously over 24 to 36 hours to increase microbial activity to its peak. Used to rebuild a tired or microbially compromised starter. Literally …

Read moreBack to back refreshment

Baker’s percentage/ Baker’s math

A convention used by baker’s in which ingredients are expressed as a percentage of the total amount of flour. This allows recipes to be scaled up or down easily. For …

Read moreBaker’s percentage/ Baker’s math

Baking as Lifestyle Medicine BALM Protocol

What is The BALM™  protocol? BALM™  is an acronym for Baking as Lifestyle Medicine Protocol, is a framework for the way we bake bread and the way we bake, eat …

Read moreBaking as Lifestyle Medicine BALM Protocol

Banneton

Generally, these baskets are made from cane, wicker or wood pulp. It is used to support the sourdough dough during the final prove.A banneton gets better with age. A brand new …

Read moreBanneton

Barley

Barley has a long history of cultivation. It was grown in the Fertile Crescent alongside other ancient grains like emmer and einkorn. It is a crop that grows well under …

Read moreBarley

Bassinage

The history of The Bassinage Technique and why there is no direct translation In 2016 author Vanessa Kimbell agonised over how to explain the method of adding water a little …

Read moreBassinage

Batard

A batard  is a loaf shaped like a baguette, but much wider and shorter. It has tapered ends and is slashed diagonally and baked using exactly the same method as …

Read moreBatard

Bench rest

A rest period after pre-shaping the dough. This allows the gluten to relax and makes the dough easier to handle during the final shaping.

Read moreBench rest

Benzoyl peroxide

A bleaching agent added to flour. Has been linked to lowering the nutritional value of the flour. Banned in the EU.

Read moreBenzoyl peroxide

Beta Glucans

Barley & Beta Glucans One of the things we ask ourselves most often is what if the bread that you eat every day could impact your health? Several of my …

Read moreBeta Glucans

Biga

A leaven made using water, flour and a small amount of commercial yeast. The consistency is the same as normal dough. The mixture is allowed to ferment for 24 hours …

Read moreBiga

Boule

A classic, rounded loaf. The name comes from the French for ball.

Read moreBoule

Bran

The nutritionally rich outer layers of cereal grains.

Read moreBran

Bromate

A flour improver used to strengthen the dough and get a better rise. Use of bromate is banned in a number of countries.

Read moreBromate

Bulk prove/fermentation

The fermentation stage immediately following the mixing and kneading of a dough.

Read moreBulk prove/fermentation

Buytrate

Butyric acid goes by several other names, including butyrate and butanoic acid Butyric acid is what’s known as a short-chain fatty acid (SCFA). There are 2 main  SCFAs in your …

Read moreBuytrate

Calcium

Calcium is essential in building and maintaining strong bones and teeth. In addition, we need calcium for blood clotting, and for our heart, muscles and nerves to function properly. Most …

Read moreCalcium

Calcium propionate

Calcium propionate is a food preservative commonly used in baked goods like bread and other baked snacks to prevent the growth of mold and other spoilage organisms. There are some …

Read moreCalcium propionate

Caramelization

Occurs as a loaf bakes at high heat. During caramelization, sugars on the surface are oxidised, causing the crust to brown and develop more flavour.

Read moreCaramelization

Carbohydrates

Carbohydrates, or carbs, are essential nutrients which your body converts into glucose to give you energy. They are a type of macronutrient and can be fibres, starches, or sugars. Other …

Read moreCarbohydrates

Chef

A small piece of dough kept from a previous bake and used as a leaven for the next.

Read moreChef

Choline

Choline is an essential macronutrient that is used in the body to support liver function and normal brain development. It is also important for metabolising fats and is converted into …

Read moreCholine

Cortisol

We can measure this hormone to get an idea of a persons stress level. Cortisol is a steroid hormone which is produced naturally in the body in response to stress. …

Read moreCortisol

Couche

A linen cloth used to support the dough during the final prove after it has been shaped and prior to baking.

Read moreCouche

Crumb

Describes the pattern of holes inside the baked loaf.

Read moreCrumb

Cytokines

An easy way to think of cytokines is as a messenger.  They carry messages of where the immune system needs to do battle, which mobilises the white blood cells. The …

Read moreCytokines

Dementia

There are many epidemiological studies that show the correlation between. Whilst there is no definitive evidence to suggest that eating whole grains can prevent dementia, the potential benefits below do …

Read moreDementia

Desem

A sourdough starter made from whole wheat flour and used to make a Flemish style sourdough loaf.

Read moreDesem

Dextrin

A carbohydrate which forms on the surface of the loaf during baking, adding colour and flavour to the crust.

Read moreDextrin

Diastatic malt

Made from sprouted barley, which is then dried and ground. Enzymes in diastatic malt convert starch in flour into sugars to feed the yeast, and help to give a better …

Read moreDiastatic malt

Dough conditioner

An additive (enzyme, oxidising agent, emulsifier or reducing agent) used to alter the characteristics of dough and improve the quality of bread.

Read moreDough conditioner

Dumas Method

The Dumas method, also known as the combustion method or the nitrogen analysis by combustion, is an alternative to the Kjeldahl method for the determination of total nitrogen content in …

Read moreDumas Method

Durum

A tetraploid species of wheat (Triticum durum) which is high in protein and gluten. Also known as semolina.

Read moreDurum

Dysbiosis

  According to the Nature Review in Immunology “A narrow definition of dysbiosis is as a stable microbial community state that functionally contributes to the aetiology, diagnosis or treatment of …

Read moreDysbiosis

Einkorn

An ancient wheat species (Triticum monococcum) that has been in cultivation for thousands of years. Einkorn : the most ancient type of wheat. This is a diploid, meaning that it …

Read moreEinkorn

Elasticity

A property of dough which allows it to regain its shape after being stretched. A strong dough is elastic but not very extensible. See also ‘Extensibility’.

Read moreElasticity

Emmer

Emmer is one of the oldest cereals to be cultivated by man. It is closely related to modern wheat varieties and is valued for its ability to grow well in …

Read moreEmmer

Endosperm

Makes up the largest part of a grain and provides the food source for the germinating plant. The endosperm contains carbohydrates, protein, iron and some B vitamins. White flour consists …

Read moreEndosperm

Enriched dough

A dough made with butter, sugar, eggs or oil. Enriched doughs are softer and richer than those made solely with flour, water, salt and yeast. Examples include brioche and hot …

Read moreEnriched dough

Enzymes

Enzymes are biological catalysts which mean that they speed up chemical reactions in the human body. Most enzymes are proteins, and they are essential for our bodies to function. They …

Read moreEnzymes

Epithelium

The lining of the gut is called the Epithelial and it performs a variety of functions that includes, absorption, secretion, excretion, filtration, diffusion, and sensory reception but one of its …

Read moreEpithelium

Exercise & Functional Movement

Baking as Lifestyle Medicine is underpinned by the 6 pillars of Lifestyle Medicine. There is relationship between health, what you eat and moving your body.  We build in routines in …

Read moreExercise & Functional Movement

Exopolysaccharides

Exopolysaccharides (EPS) are complex sugars (polysaccharides) which are secreted mainly by sourdough lactic acid bacteria during the long slow fermentation process. In addition to natural polysaccharides present in cereal grains …

Read moreExopolysaccharides

Extensibility

A property of dough which allows it to be stretched. See also ‘Elasticity’.

Read moreExtensibility

Extraction rate

A measure of the percentage of the grain that is made into flour during the milling process. Flour with a higher extraction rate has more of the bran, germ and …

Read moreExtraction rate
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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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