Soaked Whole Wheat Bread By Tara Lumm, S/V Pursuit

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1 Soaked Whole Wheat Bread by Tara Lumm, Available on TheBoatGalley.com Page 1 of 8 Soaked Whole Wheat Bread By Tara Lumm, S/V Pursuit I am lazy. I m also meticulous. And I do things, sometimes without knowing why, that probably makes me seem crazy. Just ask my other half. This combination made learning to bake bread very frustrating. When I moved aboard Pursuit, I fully embraced cruising. I loved sailing and wanted to be good at it. In that vein, I read everything I could about baking bread, thinking that this would make me an excellent cruiser. My logic was not sound. At all. I became a better cruiser way before becoming a decent baker. Prior to departing Panama for the long way across the Pacific, via Galapagos, Easter Island, & Pitcairn Island, I purchased 50 lbs of whole-wheat flour, yeast, and sugar. Nearly everything necessary to make bread, the staff of life! I tried every whole-wheat recipe I could find: traditional bread, flat bread, beer bread, pressure cooker, barbeque, and English muffins. Nothing tasted even close to what I wanted; most ended up as fish food. I m not overly picky. I just didn t want dense, cake like bread. It took 18 months, an entire new supply of ingredients, and even new measuring cups to make an edible loaf of 100% whole wheat bread. Granted, for our six months in French Polynesia, I did not attempt to bake. Baguettes, despite not having a spec of whole grain in them, were just too cheap and oh so tasty! Slowly my bread became more edible, but I hated making it because the results just weren t worth the effort. I needed the recipe that was healthy, would taste good, and allow me, in my laziness, to spread the process out to when it was convenient for me (I m terribly busy being a cruiser). I found a decent recipe that had only a few strange ingredients, and started modifying it to my liking, tweaking ingredients here and there, researching online when I d get a chance and talking to people about how they bake bread. I figured I should be able to bake bread that tasted as good as store bought with simple ingredients and without all of the processed additives. I generally forget that I want or need to make bread until the late afternoon or evening. For me, this is too late to start anything more than the barbeque and a sundowner. Without knowing what I was doing, I started preparing dough without yeast the night before and just added the yeast when I was ready to finish the bread the next day. This seemed to work for my busy schedule, and with other changes I had made, it produced an excellent loaf of bread. One day I came across an article about soaking brown rice to increase nutrient absorption and lower cooking times. That led down the research road and eventually I became acquainted with soaking whole grains for better nutrition. The principle is similar to that of soaking beans prior to cooking; not only does it shorten cooking time, it prepares the beans to be digested by humans. As for the bread, I could finally justify throwing together bread dough the afternoon before I actually wanted bread. At least now there was a rationale to my madness. A healthy one at that.

Soaked Whole Wheat Bread by Tara Lumm, 2011. Available on TheBoatGalley.com Page 2 of 8 Whole grains are seeds.

2 Soaked Whole Wheat Bread by Tara Lumm, Available on TheBoatGalley.com Page 2 of 8 Whole grains are seeds. Nature has designed seeds, legumes, and nuts with antinutrients so that they don t break down during digestion. This process allows them to pass through the digestive system and be planted elsewhere. Whole grains also contain compounds that do not allow germination until certain conditions are met, otherwise said, they stop the seed from premature sprouting. These compounds, Phytates or Phytic Acid, are enzyme inhibitors that interfere with normal digestion of the seeds. Foods that contain phytates (grains, nuts, legumes, and beans) aren t fully digested because humans don t have the enzymes necessary to break them down. The nutrients and minerals in the food aren t available to be absorbed by our bodies. Some of the health benefits of eating whole grains may be lost without proper preparation. Breakdown of phytates will allow the nutrients in the grains to be absorbed by our bodies. Phytates need very little to begin this process: moisture, slight acidic environment, time, and warmth. Soaking grains (and legumes, beans, and nuts) in water with an acidic medium (lemon/lime juice, yogurt, whey, or vinegar) for hours will begin the breakdown of phytates, or pre-digestion. Beginning the digestion process will also break down complex starches and tannins that can irritate your stomach. In addition, soaking whole grains will begin the breaking down of gluten, and may be beneficial to people with gluten sensitivities (not those who need to be entirely gluten free though). Historically, traditionally prepared food was almost always soaked or sprouted. Likely this was to assist some way in preparing the foods rather than for specific known nutritional reasons. The debate over soaking grains and traditional preparation methods is huge, and scientific research, opinions, and conclusions are widely available

3 Soaked Whole Wheat Bread by Tara Lumm, Available on TheBoatGalley.com Page 3 of 8 online. This recipe is not dependent on soaking the whole-wheat flour! I ve made it several times without soaking and it comes out just as nice. This recipe was adapted from another that included several bread improvers. Store and bakery bought bread almost always includes improvers. These help the dough to rise, create a light crumb, and make a softer texture. Improvers can be difficult to find in remote locations and may not always be the healthiest additions; they range from significant amounts of added gluten to soy lecithin to chemical emulsifiers. This recipe mimics the improvers with several unique and natural ingredients (citric acid, ground ginger, small amounts of gluten flour, and an egg). These are generally available in larger cities or can easily be carried in luggage from a trip home well maybe not the eggs! Admittedly, this recipe does not go together quickly, though it is easy. For excellent 100% whole wheat bread that is soft, light, and tastes like store-bought, I ve decided I m willing to put in a bit of work. "Soaked" Whole Wheat Bread -- Adapted from TammysRecipes.com Ingredients to soak: 1/2 cup water (plus up to 4 tablespoons to just wet flour) 1 tablespoon yogurt, lemon/lime juice, vinegar (any), or whey 2 tablespoons honey or sugar 2 tablespoons melted or soft butter or oil Pinch (1/8 teaspoon) of citric acid or 1 teaspoon lemon/lime juice Pinch (1/8 teaspoon) ground ginger 3 cups whole-wheat flour Ingredients to add after soaking: 2 teaspoons active dry yeast 2 tablespoons warm 1 water 1tablespoon sugar or honey 1 egg 2 1/2 to 1 teaspoon salt 3 up to 3 tablespoons vital wheat gluten 4 (75%+ gluten flour) Whole wheat or white flour to knead anywhere from 1/4 to 1 cup If not making the soaked version, proof yeast in small bowl with water and sugar and mix all other ingredients together in another bowl until loosely combined. When yeast is ready, it will have a lot of white foam on the top. Add it to the other ingredients and fully combine. Let rest minutes, and proceed with remainder of recipe below.

Soaked Whole Wheat Bread by Tara Lumm, 2011. Available on TheBoatGalley.

Add additional water 1 tablespoon at a time until dough is just wet 5. Let dough sit in covered non-reactive bowl for 12-24 hours. Warmer is better, but countertop or inside the oven is fine.

Ready to soak! After 12-24 hours, proof yeast in warm water and sugar for 10 minutes. While yeast is proofing, break up soaked dough into small bits in bowl.

4 Soaked Whole Wheat Bread by Tara Lumm, Available on TheBoatGalley.com Page 4 of 8 For the soaked version, mix 1/2 cup water and other wet ingredients together then add flour and other dry ingredients. Add additional water 1 tablespoon at a time until dough is just wet 5. Let dough sit in covered non-reactive bowl for hours. Warmer is better, but countertop or inside the oven is fine. If it is cold, allow for a longer soak. A darkening of the dough is normal. Add water 1 tablespoon at a time until dough is just wet. Work dough with hands to incorporate all flour. Ready to soak! After hours, proof yeast in warm water and sugar for 10 minutes. While yeast is proofing, break up soaked dough into small bits in bowl. This will help to evenly distribute the remaining ingredients as you are mixing them in. Proofed yeast and final ingredients are ready to mix. When yeast is ready, add it and the beaten egg to dough bits and mix in as best as possible (it will be a sticky mess). Sprinkle gluten flour and salt over dough and mix until combined. This is the worst step it is messy and will not seem like everything is coming together.

Soaked Whole Wheat Bread by Tara Lumm, 2011. Available on TheBoatGalley.com Page 5 of 8 Sticky mess! All ingredients partially mixed in. Keep working the dough.

Once just mixed, let rest 10-15 minutes. Turn out on well-floured surface to finish mixing. With plenty of flour mixing by hand isn t too messy.

Knead 10 minutes by pushing dough flat away from you with the heels of your hands, folding it in half towards you, turning 180 degrees and repeating.

When done kneading, lightly grease non-reactive bowl and both sides of dough. Olive oil, ghee, or non-stick cooking spray work well.

5 Soaked Whole Wheat Bread by Tara Lumm, Available on TheBoatGalley.com Page 5 of 8 Sticky mess! All ingredients partially mixed in. Keep working the dough. I find it easier to turn the partially mixed dough onto a wellfloured surface to finish mixing by hand. Use plenty of flour and your hands shouldn't get too messy. Once just mixed, let rest minutes. Turn out on well-floured surface to finish mixing. With plenty of flour mixing by hand isn t too messy. Dough is now ready for 10-minute rest before kneading. Knead 10 minutes by pushing dough flat away from you with the heels of your hands, folding it in half towards you, turning 180 degrees and repeating. Add flour as necessary to keep dough from getting too sticky. Dough should be smooth to tacky to touch and should not remain stuck on your hands or work surface as you're kneading. When done kneading, lightly grease non-reactive bowl and both sides of dough. Olive oil, ghee, or non-stick cooking spray work well. Cover with plastic wrap or a tea towel and place in warm (90F) spot and let rest 30 minutes 6. Turn dough out again onto floured surface and knead another 10 minutes, then set to rise in warm spot for 1-2 hours until double in size. Punch down dough, form loaf 7, and place in greased loaf pan (approximate inside dimensions - 8 1/2 x 4 1/2 ). Loosely cover and place in warm spot and let rise until doubled in size, approximately 1 hour 8. Turn on oven to 350 degrees during last 10 minutes of rise (loaf should not be in oven) to preheat.

the center of loaf. Remember to check periodically and turn the pan for even cooking.

Due to the nature of galley stoves, a baking stone is highly recommended to provide even heat and

If you don t have one, a cookie sheet placed under the loaf pan may be helpful.

6 Soaked Whole Wheat Bread by Tara Lumm, Available on TheBoatGalley.com Page 6 of 8 Bake for minutes until instant read thermometer reads 190F-200F degrees in the center of loaf. Remember to check periodically and turn the pan for even cooking. If top begins to brown too much, cover with foil. Due to the nature of galley stoves, a baking stone is highly recommended to provide even heat and prevent burnt bottoms. If you don t have one, a cookie sheet placed under the loaf pan may be helpful. Remove loaf from the oven and let it rest in the pan for 5 minutes. Remove loaf from pan and turn on side or wire rack to cool. It is best not to slice until completely cool, but you must wait at least 15 minutes otherwise you will end up with a doughy mess. So soft, just like store bought!

7 Soaked Whole Wheat Bread by Tara Lumm, Available on TheBoatGalley.com Page 7 of 8 We don t eat bread quickly, so once it is fully cooled, I cut the loaf in half. One half goes in a Ziploc bag on the counter. The other half is wrapped in foil and goes either in the freezer or the coldest part of the refrigerator. On the counter the bread keeps well for a week to 10 days. In the refrigerator I ve left it for up to 2 weeks with no mold. It dries out a bit but is still fine for toast and sandwiches. I ve read that using honey helps the shelf life, as it is a natural preservative. A light brushing with white vinegar will also keep mold from growing. Notes: 1. Water up to 120F is ok to use if the bowl is cold or room temperature. As long as you don't sprinkle yeast into water warmer than about 130F, you should be ok. Anything cooler than 100F may not proof well. 2. An egg is optional but highly recommended. Bread may have slightly less rise and a bit coarser texture if omitted. If you don't use an egg, add approximately 2 tablespoons water to compensate. 3. There is debate over using added gluten in bread making due to its affect on those susceptible to developing gluten sensitivity. Gluten is what allows breads to rise well and it affects the texture of the finished bread. We are not gluten sensitive so I don t mind adding a bit. The original recipe called for nearly double what is suggested here. If you prefer not to use added gluten, substitute whole wheat or white flour 1:1. The rise may take longer, it might not be as high, and the bread may be a bit denser. The flavor will still be good though. 4. Do not add salt during the soaking period as this prohibits the break down of phytates. 5. It will probably be difficult to incorporate all of the flour. Keep working it and resist the temptation to add more than 3/4 cup (total) water. I use my hands to incorporate all of the flour. You are not looking for "bread dough" consistency, just enough to wet the flour. As the dough sits overnight, it will continue to absorb the moisture in the air. You also will add more water/egg the following day, but you don't want to add much unsoaked flour. 6. The first rest period will not produce much of a change in the size of the dough; that s ok. The second rest (rise) is where you are looking for a significant change in size. The timing for the second rise will depend on many factors including ambient temperature, age of yeast, etc.

Soaked Whole Wheat Bread by Tara Lumm, 2011. Available on TheBoatGalley.com Page 8 of 8 After first knead, ready to rest 30 min.

To make loaf, push dough out to rectangle shape slightly less than the width of your loaf pan and about one and a half times as long.

Pinch together the final seam as well as the ends. Place loaf seam side down in loaf pan. 8.

If left too long the bread may collapse in the oven, so keep this rise to about 1 hour.

Ingredient Storage tips: Vacuum seal unopened flour if possible.

Tropical humidity is very harsh on wholewheat flour and will affect how this recipe turns out.

8 Soaked Whole Wheat Bread by Tara Lumm, Available on TheBoatGalley.com Page 8 of 8 After first knead, ready to rest 30 min. After first rest; time to knead again! After second knead and rise. 7. To make loaf, push dough out to rectangle shape slightly less than the width of your loaf pan and about one and a half times as long. Roll up from short end, making sure to leave no gaps in the rolls. It helps to pinch together the seam as you re rolling (see photo). Pinch together the final seam as well as the ends. Place loaf seam side down in loaf pan. 8. The final rise in the loaf pan should be shorter than the second rise. If left too long the bread may collapse in the oven, so keep this rise to about 1 hour. If after 1 hour the bread is not rising to your liking, place it in the oven and begin preheating. The slow rise in temperature may help. Ingredient Storage tips: Vacuum seal unopened flour if possible. Store opened flour in an airtight container (Click Clack or Lock n Lock are good brands). Tropical humidity is very harsh on wholewheat flour and will affect how this recipe turns out. This recipe was tested with fresh flour and flour that had been vacuum-sealed for several months in a tropical location. Store bulk yeast in the freezer or coldest part of refrigerator. Keep a small jar in the fridge for daily use and refill as needed. Cold yeast seems to work fine in this recipe. Citric acid may clump up in the tropics, like salt does. Just break up the clumps before adding to the mixture. Use non- or low chlorine water if possible. If your water has a strong chlorine smell, leave an opened jar on the counter for several hours until chlorine smell goes away. OR slowly bring to a boil then let cool. We always seem to always have previously boiled water in the teakettle, so I just use this.

bd01e02.qxp 5/7/ :52 AM Page 29 Breads

bd01e02.qxp 5/7/ :52 AM Page 29 Breads Breads 30 DAILY HARVEST BAKERY & DELI COOKBOOK When it comes to bread at Daily Harvest, we don t loaf around! Everything we bake has been a trial and error. I can testify to that because I was the first