SOURDOUGH
FLAT BREADS RECIPE
Low gluten and gluten free bread
This
recipe for sourdough flat-bread gives you the choice of using high or low gluten
flour. Any gluten present in the flour should have been digested after 24-48 hours
of sourdough fermentation. The time of fermentation may be extended up to 5 days.
Ideally the flour should be ground from organic grain immediately prior to use.
The
first recipe below uses a pastry type dough, the other a pancake type batter.
With either method, you can ferment the flat-bread dough in a stainless steel
container on the kitchen benchtop, so that you always have some dough on hand.
As you use the dough, add more flour to the flat-bread mix for use the next time.
Once a week you may wish to transfer the dough to a clean container.
If
you use the oven-bake method then you can cook a reasonable quantity at one time.
With the pan-fried method your are restricted to the size of the pan, unless you
use something like a barbecue hot plate.
If
you wish to increase the omega-3 oils then add freshly ground flaxseed to the
batter just before you cook the flat-breads.
Flours
that may be used for flat breads.
- Wheat
flour (contains gluten).
- Spelt
flour (contains gluten).
- Rye
flour (lower in gluten than wheat or spelt).
- Barley
flour (low in gluten).
- Buckwheat
flour (gluten free).
- Rice
flour (gluten free)
- Millet
flour (gluten free) may not be suitable for some gluten intolerant people.
INGREDIENTS
Makes enough for four 6 inch diameter flat breads.
INSTRUCTIONS
FOR OVEN BAKE METHOD
In a bowl mix half of the flour with the salt, then
add the sourdough starter. Slowly add small quantities of water, stirring with
a wooden spoon to form a heavy batter. Stir in the reserved flour, then form the
dough into a ball with your hands. Either add more flour or water until you get
a pastry type dough. Leave the dough in a covered bowl at 28C for 24 hours to
prove.
Once
the dough is ready, turn it out onto a lightly floured benchtop and knead it with
your hands. If you use low gluten flour then the dough may stick to your hands
and break up. (The easiest dough to work with is made from high gluten flour.)
Divide
the dough into four equal sized pieces. Shape and pat them into flat-breads about
4 inches in diameter. Distribute them evenly on a greased and lightly floured
baking tray, then pat them (or roll them with a rolling pin) until they flatten
to about 2-3 mm thick.
Bake
in a preheated oven at 180C for 15-20 minutes.
You
can also bake the flat-breads on a terracotta tile.
INSTRUCTIONS
FOR PAN FRIED METHOD
The pan fried method calls for the sourdough mixture
to be the consistency of a thick batter. Ferment for 24 hours at 28C in a covered
bowl.
Cook
the flat-breads in a good quality saturated fat, such as coconut oil, beef fat
or lard, in a heavy steel fry pan for about 10 minutes. Take care they do not
stick. Turn the flat breads and cook on the other side for 5 minutes.
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MEASUREMENTS
1 teaspoon = 5
ml / 5 gm. 1 tablespoon = 15 ml / 15 gm. 15 tablespoons = 1 cup / 225 ml. 1
cup = 8 fluid oz / 225 ml. 1 US gallon = 3.6 litres. 1 lb = 16 oz / 454 gm. Temperature 20C = 68F.
Conversion from Fahrenheit to Celsius: °C = (°F - 32) / 1.8. Conversion from Celsius to Fahrenheit: °F = °C × 1.8 + 32
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