Blissfully Keto Sourdough Bread Recipe
Sourdough bread has been a staple in many diets and loved for its tangy flavor and chewy texture. However, traditional sourdough bread is off-limits for those following a keto lifestyle due to its high carbohydrate content. You can enjoy sourdough bread with a few adjustments while staying true to your low-carb goals. Below is a guide to making keto sourdough bread at home.
Understanding Keto Sourdough Bread
Keto sourdough bread is made using low-carb ingredients and a sourdough starter that's been adapted to fit a ketogenic diet. The traditional sourdough starter is typically made with wheat flour and water, which are high in carbohydrates. In the keto version, we use a combination of almond flour, coconut flour, and psyllium husk powder to create a low-carb base for the bread.
The Ingredients You Will Need:
2 cups almond flour
1/2 cup coconut flour
1/4 cup psyllium husk powder
1 teaspoon baking powder
1 teaspoon salt
4 large eggs
1/4 cup olive oil or melted butter
1/4 cup water
1/4 cup sourdough starter (see our guide on how to make a keto sourdough starter)
Optional: sesame seeds, hemp seeds, sliced almonds, sunflower seeds or poppy seeds for topping
Instructions:
Preheat Your Oven: Preheat your oven to 350°F (175°C). Prepare a loaf pan by greasing it with butter or lining it with parchment paper.
Mix Dry Ingredients: In a large bowl, combine almond flour, coconut flour, psyllium husk powder, baking powder, and salt. Mix well to ensure there are no lumps.
Add Wet Ingredients: In a separate bowl, whisk together the eggs, olive oil (or melted butter), water, and sourdough starter until well combined.
Combine Wet and Dry Ingredients: Pour the wet ingredients into the bowl with the dry ingredients. Stir until a thick, sticky dough forms. Let the dough sit for a few minutes to allow the psyllium husk to absorb moisture and thicken the dough.
Shape the Dough: Transfer the dough into the prepared loaf pan. Smooth the top with a spatula or wet hands. Optionally, sprinkle sesame seeds or poppy seeds on top for added flavor and texture.
Bake the Bread: Place the loaf pan in the preheated oven and bake for 50-60 minutes, or until the bread is golden brown and sounds hollow when tapped.
Cool and Serve: Remove the bread from the oven and let it cool in the pan for 10-15 minutes. Then, transfer it to a wire rack to cool completely before slicing.
Tips for Success:
Use a Keto Sourdough Starter: Ensure your sourdough starter is keto-friendly by using a low-carb medium for feeding.
Check Consistency: The dough should be thick and sticky. If it's too dry, add a little more water. If it's too wet, add a bit more almond flour.
Be Patient: Keto sourdough bread may take longer to rise compared to traditional bread. Allow enough time for fermentation and baking.
Enjoying Keto Sourdough Bread
Once your keto sourdough bread is cooled and sliced, you can enjoy it in a variety of ways. Spread it with butter, olive oil, cream cheese, or avocado for a simple snack. Use it to make sandwiches, toast it for breakfast, or serve it alongside soups, salads, and meals.
Keto sourdough bread is a low-carb alternative to traditional sourdough bread, while sticking to your ketogenic lifestyle. With this simple recipe, you can bake keto-friendly bread at home and enjoy the benefits of sourdough without the guilt or ruining your keto goals.
Is Keto Bread A Prebiotic Or Probiotic?
Keto sourdough bread can potentially contain both prebiotic and probiotic properties, depending on the ingredients and fermentation process. Prebiotics help probiotics flourish in the gut for good health. So let's see how good Keto Sourdough bread is.
Prebiotic Properties:
Psyllium Husk: One of the main ingredients in keto sourdough bread recipes is psyllium husk powder. Psyllium husk is rich in soluble fiber, which acts as a prebiotic. Prebiotics are non-digestible fibers that stimulate the growth and activity of beneficial bacteria in the gut. They serve as food for probiotics, helping them thrive and maintain a healthy balance in the gut microbiome.
Almond and Coconut Flour: Both almond and coconut flours contain dietary fiber, which also acts as a prebiotic. These fibers pass through the digestive system undigested and provide nourishment to beneficial gut bacteria.
Probiotic Properties:
Sourdough Starter: The sourdough starter used in keto sourdough bread contains live cultures of wild yeast and lactic acid bacteria. During the fermentation process, these microorganisms produce lactic acid, which gives sourdough its tangy flavor and acts as a natural preservative. These beneficial bacteria, including species like Lactobacillus and Pediococcus, can have probiotic effects when consumed.
Lactic Acid Bacteria: Lactic acid bacteria are known for their probiotic properties. They can help support digestive health, boost the immune system, and improve nutrient absorption in the gut.
Keto sourdough bread can have both prebiotic and probiotic properties. The psyllium husk powder and fiber-rich almond and coconut flours contribute prebiotic fibers that support the growth of beneficial gut bacteria. Additionally, the sourdough starter contains live cultures of lactic acid bacteria, which act as probiotics and provide further support to gut health. Consuming keto sourdough bread as part of a balanced Keto diet can contribute to a healthy gut microbiome and overall well-being just as well as conventional sourdough bread. Sourdough bread is considered to be the healthiest bread to eat due to its prebiotic and probiotic health properties.
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