Health Happening
The "No-Brainers" for Physical and Mental Health:
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. Fermentation is used in making bread (from grains), beer (from grains), wine (from grape juice), kimchi (from cabbage), yogurt (from milk), and other foods. In bread- making, fermentation creates bubbles of carbon dioxide which have a leavening effect:
Yeast. Produce small amounts of ethanol, acetic acid, lots of CO2;
Lactobacilli. Produce small amount of alcohol, lactic acid, small amounts of CO2 (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);
• 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.
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;
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.
