sourdough seed bread

sourdough seed bread

Have you started your sourdough culture yet? If not, I’m going to be tempting you to get started, with many delicious sourdough recipes coming in the next little while! My mom makes a delicious loaf of bread from a recipe called “Good Seed Bread.” I adapted her recipe to a sourdough version. 

Why It’s A Smart Choice

Seeds: Nature’s Multivitamin

Think of nuts and seeds as nature’s multivitamin. These mighty little foods are filled with minerals, healthy fats, plant protein, anti-oxidants, and more. They’re the complete package.

Observation studies show that people who consume nuts everyday are less likely to develop diabetes or heart disease, which are two of the leading causes of death and morbidity in North America. 

To see health benefits, you only need to eat 1/4 cup of seeds or 2 tablespoons of seed butter each day! Portion control is important because they are high in calories. This recipe contains `1 tablespoons of seeds  per slice.

Health Benefits of Sourdough

This article has a great summary on the health benefits of sourdough bread.  Check it out for all the references but here’s the TLDR version:

  • The lactic acid bacteria cultured from sourdough starter breaks down most of the gluten in wheat flour. Although it’s still not recommended for people with Celiac to run out and buy sourdough bread, this is a promising area of research for Celiacs. This is good news for people with gluten intolerance, who may be able to handle a small amount of gluten. 
  • The probiotics (good bacteria) in sourdough are able to survive the heat from the baking process! These bacteria make their way to the gut where they promote a healthy immune system.
  • The sourdough bacteria are able to breakdown phytic acid found in whole grains. Phytic acid binds to minerals, rendering them useless for absorption by the body. So sourdough bread gives us more minerals to absorb such as iron, magnesium, and zinc!
  • Acrylamide, a carcinogenic compound, is formed when the amino acid asparagine is dry heated with other nutrients. This happens in the crust of bread or when bread is toasted. Sourdough bacteria reduce the amount of asparagine, thus reducing acrylamide production!
  • Sourdough bread has the lowest effect on raising blood sugar. In this study, subjects who ate sourdough bread for breakfast saw improved blood sugar control after lunch and even hours after lunch!

How to make a sourdough starter

Check out this post for a super easy method to making a sourdough in 7 days using less than 1 minute of time each day!

Sourdough Starter Tutorial

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

Print

Sourdough Seed Bread


  • Author: Jessica Penner, RD
  • Yield: 16

Ingredients

  • 3/4 cup water
  • 1/2 tsp yeast
  • 2 tbsp honey (sub agave or maple syrup to make it vegan)
  • 2 tbsp olive oil
  • 1 cup sourdough starter
  • 1 tsp salt
  • 1 tsp anise seeds (or 1 star anise, crushed)
  • 1/4 cup pumpkin seeds
  • 1/4 cup sesame seeds
  • 1/4 cup sunflower seeds
  • 2 tbsp ground flax
  • 2 tbsp poppy seeds
  • 1 cup whole wheat flour
  • 1-2 cups all purpose flour

Instructions

  1. Dissolve the yeast in the water.
  2. Then add the sugar, oil, sourdough starter, salt, seeds, and whole wheat flour.
  3. Combine and add 1 cup all purpose flour. Keep adding small amounts of flour until the dough is dry enough to pick up with your hands. Try to keep it as moist as possible though.
  4. Knead for 8 minutes. 
  5. Remove dough from bowl. Grease the bowl. Return the dough to the bowl and flip the dough around so that all sides are greased.
  6. Cover and allow to rise in a warm place until doubled (about 3 hours).
  7. Form into a loaf and place in a loaf pan or onto a baking sheet. Cover and allow to rise in a warm place about 2 hours.
  8. Preheat oven to 400 degrees Fahrenheit.
  9. Bake about 25 minutes or until crust is slightly brown and a toothpick inserted in the centre comes out clean.
  10. To yield 1 tablespoon of seeds per slice, cut into 16 slices when cooled. But you can make as many slices as you prefer.

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