Spelt sourdough bread was one of my first low FODMAP cooking attempts so it seems like the most fitting recipe to post first. I knew I was going to need good bread to make it a day on this diet. I am really proud of the tasty low FODMAP spelt sourdough bread that I ended up creating to fill this need.
This hearty low FODMAP spelt sourdough loaf is great as toast, sandwiches or a side to a main. I usually freeze the loaf and toast a slice to eat. I was pretty intimidated by both bread making and sourdough starters but actually this is one of the easier loaves of bread to make.
It took a lot of trial and error to get to my perfect spelt sourdough loaf. I’ve given some tips below that should make the process pretty straight forward. This recipe was adapted from Lemon & Anchovies.
Sourdough Starter
Getting started: You can make this from scratch, using just spelt flour and water, and use it to bake within a week. I used this guide from Karlijn’s Kitchen for making the starter. White spelt is definitely recommended, I experimented with a whole spelt starter but it creates really dense loaves. If you have trouble finding white spelt flour in the shops, you can usually find it online.
Feeding & maintenance: I keep my starter in the fridge and usually feed it around once a week. If there’s black liquid on top, that’s very normal (called hooch), just pour it away and feed your starter. I mix equal parts white spelt and water, usually 50-100 g (1/3-2/3 cups) each, with a few large spoons of starter in a mug. I then stir all that into the starter, which helps reduce lumps. I’ve gone away for a month and just put the whole jar in the freezer, and after a bit of TLC, it has always come back to life. There are better tips for long-term storage though, e.g., drying it out.
Activating for baking: You have to feed the starter around 12 hours before you want to bake with it. I usually feed my starter 100 g (2/3 cup) flour and 100 ml (2/3 cup) water the night before I plan to bake the bread. Make a mark (or use an elastic band) of where it comes up to straight after feeding so you can tell how much it has risen. The rise indicates how active it is, if it’s not risen at all after 12 hours then it’s likely that it’s too cold so try moving it to a warmer spot. You can start making the dough around 12 hours later when your starter has bubbled. It should smell sour but not of vinegar. If it does smell vinegary less than 12 hours after feeding, it needs to be moved to a cooler spot and fed again.
Baking Sourdough Bread
Temperature & time: These are the two hidden ingredients when working with sourdough. In the recipe I recommend using an oven that is turned off but with the light on. My kitchen varies a lot in temperature throughout the year, and this is the way I’ve found to get consistent loaves year-round. The oven with the light on can get quite hot. It’s best not to leave the loaf for too long for the first attempt as it can over prove (it will smell vinegary if this has happened). It may take a bit of experimentation to find the perfect spot or time for your loaf’s two proves. The amount of rise on the dough (given in the recipe) is more important than the actual time. So use that as a guide and make a note of what time and place worked best.
Low FODMAP Spelt Sourdough Bread
Equipment
- 450 g (1 lb) loaf tin
- Large mixing bowl
Ingredients
- Gram measurements are recommended for the best results.
- 430 g (3 ½ cups) whole spelt flour
- 230 g (1 ½ cups + 1 ½ tbsp) white spelt sourdough starter (see notes for making the starter)
- 25 g (2 tbsp) olive oil
- 20 g (1 tbsp) maple syrup/brown sugar
- 4 g (⅔ tsp) flaked/Kosher salt
- 200 ml (¾ cup + 1 ½ tbsp) water
Instructions
- Feed the white spelt starter the night before with 100 g (2/3 cup) flour and 100 ml (2/3 cup) water. Keep on the counter top or in a warm place to activate.
- Make dough the following morning (at least 12 hours later) when the starter has bubbled.
- Add the flour to a large bowl and make a well, pour in the starter, oil, maple syrup, and salt. Stir in the centre to start to combine with the flour.
- Add the water, starting will ~150 ml (⅔ cup) and add more until the dough is just combined.
- Tip the dough onto a cleaned counter and combine into a single ball. Add more water or flour as needed until it all comes together. Knead the dough for ~3 minutes.
- Transfer the dough to a lightly oiled bowl and cover with damp towel/cloth. Prove in the oven with the light on (but the oven off) for ~2 hours, or until the dough has increased by ~50%.
- Transfer dough to a lightly oiled 450 g (1 lb) loaf tin and lightly spread the dough to fill the tin but try not to knock it back too much. Cover with the damp towel/cloth and place back into the oven with the light on (but turned off). Prove for another ~3-4 hours, or until the dough has nearly filled the tin.
- Remove the loaf from the oven and pre-heat the oven to 425°F/220°C. When the oven has heated, cut a deep (~1 inch/2.5 cm) slit down the middle lengthways and bake for 10 minutes. Reduce the heat to 400°F/205°C, rotate the loaf and cook for a further 25-30 minutes or until golden brown.
- Take the loaf out of the oven, tip out of the tin straight away (check for a hollow sound when tapping the base) and place on a rack to cool. If freezing any slices, wait until the loaf has cooled completely and slice before storing it.
