Choose (or Bake) Your Bread Wisely
Bread sometimes gets a bad reputation as “empty carbs.” The reality is that bread can be part of a healthy diet, but it’s important to choose the right bread. The Blue Zones diet incorporates bread that is as tasty as it is nutritious. Whole-grain bread and sourdough are particularly popular and for a good reason. Bread made from whole grains like whole wheat and rye has more fiber and protein than white bread and is a better source of some vital nutrients. Sourdough is a simple bread, typically made with only four ingredients, that can help support gut health. The basic formula for sourdough is as simple as 1, 2, 3. That is to say, one part sourdough starter, two parts water, and three parts flour. Add a bit of salt, and you have everything you need for a delicious, nutritious sourdough. The recipe below, from Natasha’s Baking blog, uses this tried and true method and incorporates whole-grain wheat flour, which adds flavor, fiber, protein, and other valuable nutrients.
Sourdough Bread 1-2-3 Method (source: Natasha’s Baking)
- 100g sourdough starter
- 200g water
- 300g flour (260g bread flour + 40g whole grain whole-wheat flour)
- 6g salt