Why is sourdoughbread of 100% spelt low FODMAP while spelt is not low FODMAP?
Spelt is lower in FODMAP than wheat, but unfortunately not low enough to be concidered low FODMAP. However sourdoughbread of 100% spelt is. Why? Because the fermentation prosess when making sourdough breaks down the FODMAP and makes it low FODMAP. Strange huh? Well, it’s true… You can read more about spelt in Monash University’s blog.
Becasue of this I have been experimenting with sourdoughbread from 100% spelt the last 1,5 years. I’m not an expert, still I think I have managed to make a decent recipe that I will share with you now.
Sourdoughbread with spelt
To start baking with sourdough you will need to a starter. You use the starter instead of yeast and to make the starter is, for many people, the most difficult thing. If you are lucky you can buy or get a starter from somebody else, but if you don’t have that oportunity, I’ll give you the recipe here, day for day with pictures (I’m sorry for the bad quality of the pictures, it’s what i managed on my own – I’m not professional photographer… hehe… ).
To make the starter:
You need the following: A box or a glass with a lid and a spoon. Some water and some spelt-flour. (You don’t need ecological flour, I have alwyas used ordinary flour and have never had any problems.)
Day 1. Blend 1 tbs. water and one tbs. spelt-flour. Let the box/glass stand on the kitchen-bench with the lid quite loose on the top. The lid should not be tight as some air is needed to start the fermentation-prosess.
Day 2: Add 1 tbs. water and 1 tbs. spelt-flour.
Day 3: add 1 tbs. water and 1 tbs. spelt-flour and a small pich of salt.
Day 4. morning: The starter has started to get small bubbles and smell a little bit funny. Get rid of most of it, but savet 1 tbs. Blend the starter that you saved with 1 tbs. water and 1 tbs. spelt-flour.
Day 4 evening: add 1 tbs. water and 1 tbs. spelt-flour.
Day 5 morning: add 1 tbs. water and 1 tbs. spelt-flour.
Repeat day 4 on day 5, 6 and 7, but throw away some of it in between. You do this only because you don’t want a very big starter.
This is how the starter look at day 7. It now smells like green apple: Fresh and sour.
When you put a spoon and stir a little bit, you will se that the bubbles are quite “sticky”.
You now have you finished starter, your “yeast”. You can either start baking with it or you can just put it in the refridgerator. The starter can live for years and years as long as you remember to feed it with some flour and water around once a week. (I also use a pinch of salt every now and then because I have heard that it will prevent the dough to get evel bacterias – evil…. well…. I didn’t find a better word in English…. sorry… 🙂 ) Some people leave the starter on the kitchen-bench, I put mine in the refridegerator when I am traveling or don’t use it to bake with.
How to bake with the starter
Day 1. morning: Use 1 tbs. with starter and around 3 dl./10,5 oz. water. Blend in the starter with the water.
Add around 450 g./15,8 oz spelt flour and make a dough.You can now see that there are lots of bubbles when you add the flour!
The dough is supposed to be sticky.
Leave the dough to rise, on the kitchen-bench, for around 8-10 hours.
Day 1 evening: You can now see that the dough has rised a lot! Put the dough in the refridgerator for some hours to make it easier to work with.
Take the dough out from the refridgerator and stretch the dough. You are not supposed to knead it, only stretch it carefully. Put it in a rising-basket or on a baking-sheet. (I have a description on how to do this in my Norwegian blog, I will add it here.) Let the dough rest for 30 min.
Put the dough in a plastic-bag and then in the refridgerator. Let it rest there overnight – or as long as you want, until around 1-2 days!
Day 2. The dough has now risen even more and is ready to be baked in the oven.
Turn the rising-basket so that the bread loosen. Use a sharp knife to make some cuts (huh, didn’t find the English word here… did it make sence?) in the bread. You do this to control the rising in the oven.
Preheat the oven to 250°c/480°f and put the bread straight from the refridgerator in the oven. Turn down the temperature to 210°c/410°f and bake the bread for around 45-50 minutes.
You can eat approximately 2 slices of sourdouggbread with spelt and still be in elimination.
NB! Although Sourdoughbread with spelt is low FODMAP it is NOT glutenfree. If you are coeliac you should NOT eat this bread!