Peel the beetroot and chop into cubes. Core and slice the apples. There is no need to peel them. Dice onion and fry until softened. Throw in the beetroot and apple. Add the caraway seed. Pour in enough boiling water to just cover the veg and crumble the stock cube into it. Simmer for 15 mins or so until the beetroot is soft enough to get a knife in it. Blend with a handheld food blender. Serve with a spoonful of natural yogurt.
Wild yeast are single-celled fungi that exist all around us. They feed on carbohydrates, and as they do so they release carbon dioxide, B vitamins, and alcohol. Because they release carbon dioxide, yeast can leaven bread, and because they convert carbohydrates to alcohol, brewers use yeast to make beer and wine, too. This is the fermentation process.
Although the beneficial wild yeast in the sourdough tend to be lost during the baking process, the fibre and plant compounds, called polyphenols, become more bio-available. These act as an important fuel source for our gut microbes, which makes sourdough bread a gut-friendly choice
Fermentation of food grains also improves bioavailability of minerals. Phytic acid is present in cereals bonded with iron, zinc, calcium and proteins. This bonding makes it difficult for the body to utilise the minerals in flour. The enzymatic degradation of phytic acid requires an optimum pH which can be provided by natural fermentation. Such a degradation of phytic acid can increase the amount of soluble iron, zinc and calcium absorbed by the gut. (Gupta, Gangolya and Singh 2015)
The fermentation process and higher fibre content makes sourdough a useful option for those with blood sugar management issues. This is because, unlike many commercially produced breads, sourdough has less of an impact on blood sugar levels. This especially true of rye sourdough.
Typically, diets high in fibre are associated with a lower risk of heart disease. Sourdough appears to offer additional benefits thanks to the fermentation process; these benefits appear enhanced when wholegrain rye flour is used. All Heritage Bakehouse sourdough has whole rye in it.
Traditional sourdough undergoes a slow fermentation process, . This process starts the breakdown of protein (including gluten), making sourdough easier to digest.
preheat oven to 180C if using and grease a baking tray
Sift the flour, bicarbonate of soda, cream of tartar, salt and sugar into a large bowl
Add the oatmeal and and beremeal and mix well and rub in the butter
Add as much of the buttermilk or plain yogurt as you require to form a dough
Turn dough out on to a lightly floured surface and knead briefly
Pat it into a round shape and press down till it is about 1cm thick all over and make a deep cross to form quarters
If baking place on prepared baking tray and into oven for approximately 15 minutes or until golden and a skewer comes out clean
If using the hob place your bannock either in a hot girdle/griddle or in a flying pan (or hotplate of Aga) and brown on underside the turn over and do the other side
Optional add-ins: garlic cloves, black peppercorns, fennel seeds, coriander seeds, bay leaf
My radish are a mixture of Chinese and traditional British radish. Cut them in rounds. Sprinkle salt on them to soften them for a few minutes. Rinse off. Pop them in a sterile glass jar. Boil the rest of the ingredients and pour on the radish. Allow to cool, then refrigerate.
Serve with rye sourdough and feta cheese or hummus.
Heritage Bakehouse 