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<blockquote data-quote="mymuk" data-source="post: 2269527" data-attributes="member: 523663"><p>Here is the 100% wholemeal Rye Sourdough loaf recipe I have settled on for now. It's no-knead and very easy, you just need time and patience. I find this does not affect my blood glucose anywhere near as much as wheat breads. You may differ, so test and see. </p><p></p><p>1. Put 200g rye sourdough starter (mine is always 100% hydration, i.e. the same weight of water and rye flour in it) in a large bowl.</p><p></p><p>2. Add 350g room temperature water.</p><p></p><p>3. Mix and leave for an hour or two.</p><p></p><p>4. Add 400g wholemeal rye (or "Dark" as it is often called) and 10g salt and mix to a wet dough.</p><p></p><p>5. Cover and leave for 2 hours.</p><p></p><p>6. Tip into a well greased and lined tin (it's very sticky and likes to stick to a tin when baked - I've been using a cake tin with easy release sides to help with this.) and with wet fingers lightly press to even out into the shape chosen.</p><p></p><p>7. (Optional) Generously sprinkle the top with seeds of choice, this adds even more flavour and also prevents the top of the dough sticking to the cling film if it rises to touch it).</p><p></p><p>8. Leave for about 8-12 hours - it should noticeably rise up the tin, though won't rise as much as a wheat bread.</p><p></p><p>9. Heat your oven to 240C (or as near as it will get), chuck in some water to create some steam and put in the tin, then turn down to 200C and bake for 20 minutes.</p><p></p><p>10. After 20 minutes, release the loaf from the tin (as it's quite a dense bread I usually turn it over at this point so the base gets a good crisping) and continue to bake for 20 more minutes.</p><p></p><p>11. Let it cool on a rack then weigh it.</p><p></p><p>To calculate the carbs, etc divide the nutritional content of the 500g of Rye (plus any seeds, etc you added) by the weight of the cooled loaf</p><p></p><p>Rye flour Net Carbs 253g</p><p>(Total Carbs 320.5g minus Fibre 67.5g)</p><p>Calories 1520</p><p>Protein 39g</p><p></p><p></p><p>e.g. today's loaf was 870g once cooled, so 29.2 carbs per 100g of bread.</p><p></p><p>It has a strong crumb, so you can slice it very finely indeed, making it easy to control intake.</p></blockquote><p></p>
[QUOTE="mymuk, post: 2269527, member: 523663"] Here is the 100% wholemeal Rye Sourdough loaf recipe I have settled on for now. It's no-knead and very easy, you just need time and patience. I find this does not affect my blood glucose anywhere near as much as wheat breads. You may differ, so test and see. 1. Put 200g rye sourdough starter (mine is always 100% hydration, i.e. the same weight of water and rye flour in it) in a large bowl. 2. Add 350g room temperature water. 3. Mix and leave for an hour or two. 4. Add 400g wholemeal rye (or "Dark" as it is often called) and 10g salt and mix to a wet dough. 5. Cover and leave for 2 hours. 6. Tip into a well greased and lined tin (it's very sticky and likes to stick to a tin when baked - I've been using a cake tin with easy release sides to help with this.) and with wet fingers lightly press to even out into the shape chosen. 7. (Optional) Generously sprinkle the top with seeds of choice, this adds even more flavour and also prevents the top of the dough sticking to the cling film if it rises to touch it). 8. Leave for about 8-12 hours - it should noticeably rise up the tin, though won't rise as much as a wheat bread. 9. Heat your oven to 240C (or as near as it will get), chuck in some water to create some steam and put in the tin, then turn down to 200C and bake for 20 minutes. 10. After 20 minutes, release the loaf from the tin (as it's quite a dense bread I usually turn it over at this point so the base gets a good crisping) and continue to bake for 20 more minutes. 11. Let it cool on a rack then weigh it. To calculate the carbs, etc divide the nutritional content of the 500g of Rye (plus any seeds, etc you added) by the weight of the cooled loaf Rye flour Net Carbs 253g (Total Carbs 320.5g minus Fibre 67.5g) Calories 1520 Protein 39g e.g. today's loaf was 870g once cooled, so 29.2 carbs per 100g of bread. It has a strong crumb, so you can slice it very finely indeed, making it easy to control intake. [/QUOTE]
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