Grains - choices, how to prepare for health
How to ferment (i.e. sour) whole grains before cooking
How to prepare Whole Grains: Soak + Sour or Sprout before cooking
Fermenting (Souring)
Grains
What is fermentation and why do it?
Fermentation (latin fermentare :
to leaven) is an extended process in which microorganisms
(E.g. yeast or bacteria) "eat" sugar and turn it into
alcohol, acid, and CO2.
Yeast. Produce
small amounts of ethanol, acetic acid, lots of CO 2;
Lactobacilli.
Produce small amount of alcohol, lactic acid, small amounts of
CO 2 (The reason why natural bacteria take longer than yeast
to swell the dough)
Fermenting WHOLE grains after soaking ,
is the most effective method to increase nutritive value and remove antinutrients.
Soaked grains are ground into flour (increases surface area) and allowed
to ferment (i.e. sour) for about 12 hours to several days, depending on the grain.
Traditional sourdough bread is made
by a long fermentation of dough using naturally occurring anaerobic lactobacilli
and aerobic wild yeasts. As opposed to the quicker method of making
bread using cultivated yeast as a leavening agent,
Making sourdough requires a "starter".
Once established, this ecosystem of beneficial
lactobacilli and wild yeast suspended in a mixture of flour and water can be kept
for hundreds of years by feeding it and using it; these microorganisms are not as
fussy about their environmental conditions as those in baker's yeast, and sourdough
bread doesn't go stale like commercial yeast- derived bread. Lactobacilli and wild
yeast are everywhere: in unprocessed, whole grain flour, on fruits and vegetables,
in the air (it is said that old house make good starters);
Benefits of Fermenting Grains
• Lactic
acid fermentation drastically reduces phytic acid
in non- heat- treated grains.
Especially in wheat and
rye (95- 100%), oats (39- 47%); however, lactic acid bacteria do not participate
directly in phytate degradation, rather they lower the pH to provide favorable
conditions for the grains own phytase activity .
Reale et al, The importance of lactic acid bacteria
for phytate degradation during cereal dough Fermentation.
(2007 Apr 18) J Agric Food Chem. 55(8):2993- 7. (
PubMed
Note that commercial breads use yeast, which will be inactive in an acidic
environment, and so will not provide the lower pH for phytase activity
• Contain probiotics.
These"good" bacteria"help maintain a healthy balance with "bad bacteria"in
the gut, which helps digestion, detoxification, and nutrient absorption.
• Fermentation quite
effectively reduces some lectins in grains. Takes
several days; especially effective if then combined with high heat cooking;
- The real concern
is the high content of wheat germ agglutinin (WGA)
in wheat. WGA is not much reduced by fermentation,
and even nanomolar concentrations
can stimulate pro- inflammatory cytokines ; AVOIDANCE IS PROBABLY YOUR BEST BET.
• Decreases
the starchiness of grains. Probiotic bacteria eat the starches
to produce acids;
• Basically, fermenting
can NOT remove gluten. Well, unless fermented for
about a month! - which is generally not worth the effort.
How to make sourdough starter
In a quart- sized jar (E.g. a wide- mouthed mason jar
is excellent):
(1) 1st feeding . Add 1/4 Cup Water
and 3/8 Cup of whole grain flour, mix vigorously then scrape down the sides; rye
is a good starter grain, since it contains twice as many phytase enzymes as wheat;
(2) Cover loosely and place in a warm location ( ~65-
85°F). Expect to see a few bubbles forming after about
12 hours (indicating that the lactobacilli and wild yeasts are at work). You may
also be able to detect a sour smell;The number of yeast microorganisms double every
2 hours - if there were 20 to start, after 12 hours there are over 1600, but not
enough to make bread.
(3) 2nd Feeding. After the first
12 hours the starter needs feeding again - repeat steps (1) and (2)
(4) 3rd, 4th and successive Feedings.
Allow 12 hours between feedings, but before each feeding, remove and toss
1/2 the starter and repeat steps (1) and (2) - this concentrates the lactobacilli
and yeasts in the jar until there are millions of yeasts and lactobacilli. In a
good starter, the yeast outnumber the lactobacilli;
When it doubles or triples in volume for 3 successive
feedings:
(5) Mature and strengthen starter.
Keep
the starter at room temperature for 3 weeks and feed the starter twice
daily for 3 weeks, repeating steps (1) and (2);
(6) Maintain starter. Like a
child, a starter must be fed and cared for, unlike a child, you can keep it in the
fridge!
- If you bake
frequently. Keep starter at room temperature and feed twice
daily (3xdaily in warmer climes); it will always be ready for baking 3- 4 hours
after being fed;
- If you do not
bake often (e.g. once a week or month). Keep starter in the fridge
in a tightly closed container and feed once per week, as follows
(even if you don't use any). A starter can actually survive, but not thrive up to
a month without being fed:
1. Remove 1/4 Cup starter, discard the rest;
2. Add 1/4 Cup Water + 3/8 Cup flour and mix vigorously;
3. Cover lightly and allow to sit for 1- 2 hours at room
temperature until bubbly;
4. Put a tight lid on jar and return to fridge to hibernate.
5. You can use starter straight from the fridge or to speed
up rise time, first bring it to room temperature;
Find a sourdough recipe you like that uses whole grains;
Buying sourdough bread
Most of us feel that we do not have the time to make
sourdough and want to buy it "ready done". Most sourdough breads available
are either made with refined grains, or have not been made using traditional methods
with a long fermentation time after soaking.
- How to spot
a "fake"? Read the ingredients label! The real McCoy will have used
a "starter" ( containing lactobacilli and/or wild yeast from
the air), NOT added yeast.
- An artisan bakery
is the likely source for traditional sourdough bread. ALL of
the flour (not some) needs to be fermented at least 8- 12 hours, no added
baker's yeast, preferably whole or sprouted grains - ask questions.
