Are there benefits of using whole-wheat flour over white flour?

Yes—whole-wheat flour is a whole grain and naturally contains more nutrients—including fiber— compared to refined white flour , which is made by stripping the outer nutritious layers of the grain off. And while most refined white flours are fortified with the nutrients that are stripped, the fiber still remains lacking. Most of us don't get enough fiber , so including whole grains, like whole-wheat flour, in your diet is important for gut health and overall health.

Is sourdough bread good for you?

Unlike traditional bread, which is leavened using yeast, sourdough bread gets its rise from fermenting flour and water. The fermentation in sourdough has health advantages, including making nutrients like calcium, phosphorous and iron more available to the body. Like other fermented foods, sourdough is also good for your gut and helps with digestion. Sourdough bread also ranks lower on the glycemic index compared to bread that is not fermented, which means that it can help with blood sugar management—the added fiber in whole-wheat sourdough just adds even more benefits for blood sugar.

Why is a weight included with the flour?

We suggest using a digital kitchen scale to weigh flour because it tends to settle and cause inaccurate volume measurements.

When is sourdough starter ready to use?

It may take the sourdough starter 7 to 10 days to fully develop when the room temperature is lower than 70°F. Try storing the starter in a warm spot in your home, such as the top of the hot water heater or in the laundry room. If you have refrigerated your starter, a day or two before you are ready to bake bread, remove 4 ounces of the starter and allow it to sit at room temperature for 1 hour. Then feed it and wait 12 hours. If growth is strong, feed again and wait 4 to 6 hours before making bread. Otherwise, resume the 12-hour feeding schedule until the starter is at full strength. Use 4 ounces of the whole-wheat starter to seed a new batch of starter that uses 100% all-purpose flour if you want to make white sourdough. After a few feedings, the white flour will have replaced the wheat. If 8 ounces of starter is not enough for your recipe, don't discard the starter in excess of 4 ounces for a couple of feedings. Keep adding 4 ounces of flour and 4 ounces of water each cycle. Feed in this manner until you have the amount needed for the recipe.

Can I make this ahead?

Starter will keep, covered, in the refrigerator, but you need to refresh it by discarding half and feeding it at least once per week.

Whole-Wheat Sourdough Starter

Prep Time:

1 hr

Additional Time:

4 days 23 hrs

Total Time:

5 days

Servings:

24

Yield:

12 ounces

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free

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Ingredients

4 ⅓ cups whole-wheat flour (1 pound, 6 ounces), divided, plus more as needed for feeding
2 ½ cups warm water (85 degrees F), divided, plus more as needed for feeding
2/3 cup plus 2 tablespoons all-purpose flour (4 ounces), divided, plus more as needed for feeding

Directions

Day 1: Combine 3/4 cup plus 2 tablespoons whole-wheat flour and 1/2 cup of water in a 2-quart plastic or glass container. Do not use a metal container. Stir until the flour and water are well mixed. No dry flour should remain. Cover the container with plastic wrap or a loose-fitting lid. If you are using a glass jar, do not tighten the lid. Expanding gasses can break the glass. Let the mixture sit for 24 hours in a warm place, 75-90 degrees F. If the temperature is lower, the starter may take a few days longer to fully develop.
Day 2: Discard half the starter, leaving 4 ounces in the container. Add 3/4 cup plus 2 tablespoons whole-wheat flour and 1/2 cup of water. Stir well and cover loosely. Let the starter sit for 24 hours. Near the end of day 2, the mixture should have expanded a little and some small bubbles should have appeared.
Day 3: Repeat the feeding process from Step 2, discarding half the starter and adding 3/4 cup plus 2 tablespoons whole-wheat flour and 1/2 cup of water.
Day 4: The starter should have expanded and should have a distinct, sour odor. More bubbles should be visible on top. Begin a 12-hour feeding schedule: In the morning, repeat the feeding process from Step 2, discarding half the starter and adding 3/4 cup plus 2 tablespoons whole-wheat flour and 1/2 cup of water. Repeat the feeding process again 12 hours later.
Day 5: The starter should have a ripe, sour odor. Small bubbles should be abundant throughout the mixture. Discard half the starter, leaving 4 ounces in the container. This time, feed with 1/3 cup plus 1 tablespoon whole-wheat flour and 1/3 cup plus 1 tablespoon all-purpose flour and 1/2 cup water. Continue the 12-hour feeding schedule, discarding half the starter and using 1/3 cup plus 1 tablespoon whole-wheat flour and 1/3 cup plus 1 tablespoon all-purpose flour and 1/2 cup water for each feed until you are ready to bake. Or, store the starter in the refrigerator and feed once per week.

Associated Recipe

Whole-Wheat Sourdough Bread

Frequently Asked Questions

Are there benefits of using whole-wheat flour over white flour?

Yes—whole-wheat flour is a whole grain and naturally contains more nutrients—including fiber— compared to refined white flour, which is made by stripping the outer nutritious layers of the grain off. And while most refined white flours are fortified with the nutrients that are stripped, the fiber still remains lacking. Most of us don't get enough fiber, so including whole grains, like whole-wheat flour, in your diet is important for gut health and overall health.
Is sourdough bread good for you?

Unlike traditional bread, which is leavened using yeast, sourdough bread gets its rise from fermenting flour and water. The fermentation in sourdough has health advantages, including making nutrients like calcium, phosphorous and iron more available to the body. Like other fermented foods, sourdough is also good for your gut and helps with digestion. Sourdough bread also ranks lower on the glycemic index compared to bread that is not fermented, which means that it can help with blood sugar management—the added fiber in whole-wheat sourdough just adds even more benefits for blood sugar.
Why is a weight included with the flour?

We suggest using a digital kitchen scale to weigh flour because it tends to settle and cause inaccurate volume measurements.
When is sourdough starter ready to use?

It may take the sourdough starter 7 to 10 days to fully develop when the room temperature is lower than 70°F. Try storing the starter in a warm spot in your home, such as the top of the hot water heater or in the laundry room.
If you have refrigerated your starter, a day or two before you are ready to bake bread, remove 4 ounces of the starter and allow it to sit at room temperature for 1 hour. Then feed it and wait 12 hours. If growth is strong, feed again and wait 4 to 6 hours before making bread. Otherwise, resume the 12-hour feeding schedule until the starter is at full strength.
Use 4 ounces of the whole-wheat starter to seed a new batch of starter that uses 100% all-purpose flour if you want to make white sourdough. After a few feedings, the white flour will have replaced the wheat.
If 8 ounces of starter is not enough for your recipe, don't discard the starter in excess of 4 ounces for a couple of feedings. Keep adding 4 ounces of flour and 4 ounces of water each cycle. Feed in this manner until you have the amount needed for the recipe.
Can I make this ahead?

Starter will keep, covered, in the refrigerator, but you need to refresh it by discarding half and feeding it at least once per week.

Originally appeared: EatingWell.com, June 2018

Nutrition Facts (per serving)

43	Calories
9g	Carbs
1g	Protein

Nutrition Facts
Servings Per Recipe 24
Serving Size 4 ounces, to make 2 loaves of bread
Calories 43
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 1g	4%
Protein 1g	2%
Vitamin A 1IU	0%
Folate 21mcg	5%
Calcium 3mg	0%
Magnesium 10mg	2%
Potassium 28mg	1%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.