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Sourdough Crackers that your Gut will Love

Sourdough Crackers that your Gut will Love

Preparation Time | 60 mins

Cooking Time | 20 mins

Total Time | 80 mins

Servings | 6

By Beth O'Neil

Sourdough bread is better for your gut compared to conventional bread due to the natural fermentation process it undergoes.

Here's why:

  • Digestibility: The fermentation process in sourdough breaks down complex carbohydrates and proteins, making them easier to digest. This can reduce the likelihood of bloating and digestive discomfort that some people experience with regular bread.
  • Gluten Breakdown: Sourdough fermentation can break down a significant portion of gluten in the bread. While it's not entirely gluten-free, the reduced gluten content can be more tolerable for individuals who have mild gluten sensitivities.
  • Phytates Reduction: Phytates are compounds found in grains that can inhibit the absorption of minerals like calcium, iron, and zinc. The fermentation process in sourdough helps to reduce phytate levels, making these minerals more available for absorption by the body.
  • Prebiotics and Probiotics: Sourdough fermentation promotes the growth of beneficial bacteria during the fermentation process. These bacteria can act as probiotics, supporting gut health. Additionally, the breakdown of fibres during fermentation can result in the production of prebiotics, which nourish the existing beneficial bacteria in your gut.
  • Acetic Acid Production: Sourdough fermentation produces acetic acid, which can help control the growth of harmful bacteria and pathogens in the digestive system.
  • Lower Glycemic Index: The fermentation process can lower the glycemic index of sourdough bread compared to conventional bread. This means it causes a slower rise in blood sugar levels, which can be beneficial for overall health.
  • Nutrient Availability: Fermentation can enhance the availability of certain nutrients, such as B vitamins and minerals, making them more accessible for absorption.

So, why not use your mother/ starter to make crackers too?

Ingredients

  • 240g sourdough starter (unfed, straight from the fridge)
  • 240 g of plain flour
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt (adjust to taste)
  • Optional: herbs, spices, or grated cheese for flavour

Method

Step 1

In a mixing bowl, combine the sourdough starter, plain flour, olive oil, and salt. Mix until a dough forms. If the dough is too sticky, you can add a bit more flour.

Step 2

Turn the dough out onto a floured surface and knead it for a few minutes until it's smooth and elastic.

Step 3

Place the dough back in the mixing bowl, cover it with a kitchen towel, and let it rest for about 30 minutes. This gives the sourdough starter time to interact with the flour.

Step 4

Preheat your oven to 350 °F (175 °C) and line a baking sheet with parchment paper.

Step 5

Roll out the rested dough on a floured surface until it's thin, about 1/8 inch thick. You can roll out the dough in batches if needed.

Step 6

Use a sharp knife or pizza cutter to cut the rolled-out dough into your desired cracker shapes and sizes.

Step 7

If you'd like, you can sprinkle herbs, spices, or grated cheese over the crackers for added flavour. Gently press the toppings into the dough.

Step 8

Transfer the cut crackers to the prepared baking sheet, leaving a little space between them to allow for even baking. Bake in the preheated oven for about 15-20 minutes, or until the crackers are golden brown and crisp. Keep an eye on them, as baking times can vary.

Step 9

Once the crackers are done, remove them from the oven and let them cool on a wire rack. They will continue to crisp up as they cool.

Step 10

Once the crackers are completely cooled, you can enjoy them on their own, with dips, cheeses, or spreads. These sourdough crackers are a delicious and a unique way to use your sourdough starter discard, and they make for a great snack or appetiser. Feel free to get creative with different toppings and seasonings!

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