Rebalance40

Standard pizza base is refined flour.

Why this swap matters

Wholegrain sourdough may offer better blood sugar response for some people.

The swap

Swap white base for wholegrain sourdough base.

Recipe

Anti Inflammatory Wholegrain Sourdough Guide
Starter plus Seeded Wholegrain Loaf

Part 1. Build Your Starter From Scratch

You need
– Glass jar
– Digital scale
– Wholemeal flour
– Strong white bread flour
– Water at room temperature

Day 1
Mix
50 g wholemeal flour
50 g water

Stir well. Cover loosely. Leave at room temperature 20 to 23C.

Day 2
Add
50 g wholemeal flour
50 g water

Stir. Cover.

Day 3
Discard half.
Feed
50 g wholemeal flour
50 g water

You should see bubbles and smell mild acidity.

Day 4
Discard half.
Feed
25 g wholemeal flour
25 g strong white flour
50 g water

Day 5
Discard down to about 50 g starter.
Feed
50 g strong white flour
50 g water

Mark the jar level.

Day 6
If it rises and falls in 8 to 12 hours, continue.

Discard to 50 g.
Feed
50 g strong white flour
50 g water

Day 7
Feed as above.
If it doubles within 4 to 6 hours, it is ready.

If not, continue daily feeding until it does.

Maintenance
Keep in fridge if baking weekly. Feed once per week.
If baking often, keep at room temperature and feed daily.

Why sourdough fits an anti inflammatory pattern

• Long fermentation helps break down some compounds in flour.
• Fermentation may support a steadier blood sugar response for some people compared with standard commercial bread.
• Using wholegrain and seeds increases fiber and plant compounds.

Part 2. Anti Inflammatory Seeded Wholegrain Sourdough Loaf

Ingredients
100 g active starter, doubled and bubbly
350 g water
350 g strong white flour
150 g wholemeal flour
10 g sea salt
1 tablespoon ground flax
2 tablespoons mixed pumpkin and sunflower seeds

Step 1 Mix
Mix starter and water until cloudy.
Add flours and flax. Mix until no dry flour remains.
Cover and rest 30 minutes.

Step 2 Add Salt
Add salt. Pinch and fold to combine.
Rest 30 minutes.

Step 3 Strengthen Dough
Over 2 hours perform 4 sets of stretch and folds every 30 minutes.
On the second fold add pumpkin and sunflower seeds.

Dough should become smoother and elastic.

Step 4 Bulk Fermentation
Cover and leave at room temperature until increased by about 50 percent.
Usually 3 to 5 hours depending on temperature.

Step 5 Shape
Turn onto lightly floured surface.
Shape into a tight round.
Place seam side up into floured banneton or bowl lined with floured cloth.

Step 6 Cold Proof
Refrigerate 8 to 16 hours.

This improves flavour and structure.

Step 7 Bake
Preheat oven to 230C with Dutch oven inside for 30 minutes.

Turn dough onto parchment.
Score top.
Place into hot Dutch oven.

Bake covered 20 minutes.
Reduce to 210C.
Remove lid. Bake 20 to 25 minutes more.

Cool at least 1 hour before slicing.

– Swap white toast for this seeded sourdough.
– Swap standard sandwich bread for this loaf.
Track how you feel for 7 days on the Rebalance40 Anti-Inflammatory Tracker, energy, bloating, fullness.

Use this recipe as a pizza base and check how you feel compared with takeaway pizza.