This is real bread, not breadlike foodlike substance – just grains, water and salt in its simplest version. And lots of time. Bread isn’t great for a diet, I know that – but sourdough is lower GI than conventionally yeasted bread, longer fermentations like those in no-knead bread ease digestibility, and whole wheat provides fibre alongside the carbohydrates, lowering the GI further. By which I mean it’s probably as diet-friendly as it’s possible to be whilst still being bread, not broccoli or egg whites in disguise. Substituting 10% of the wheat flour for rye also makes it incrementally healthier! It took me many iterations to develop this formula and timings, based on the helpful recipes found online for white no-knead, whole wheat sourdough, and sourdough no-knead – but I couldn’t find a single recipe that combined all three – so here goes.
Having neglected my previous (highly-strung) sourdough starter to death, I wanted to try and develop a basic loaf that would fit in with our daily schedule and be as low GI as possible. This starter is based on Mike’s from Sourdough Home, and it’s wonderful – very stable and with a lovely rise. It was started on organic, stoneground rye but it’s now fed on plain white supermarket own-brand flour/filtered water and has a 100% hydration ratio (equal weights flour and water). His instructions and pictures are great, but the timings can vary depending on conditions – for example, in my cold February kitchen it took twice as long at each stage initially, 24 hours instead of 12 to see any activity. I gave some to a close friend who is a much better baker than I am, and we’ve both been baking with it for a few weeks very happily – so if you don’t fancy the one-week lead time or the faffing about, rather than making your own starter, see if you have a friend who can give you some of theirs. (maybe me!)