Taking Sourdough to the Next Level

By Wendy Francis, NBC-HWC
Board-Certified Health & Cognitive Coach

I have been making a lot of sourdough lately.

And when I say sourdough, I am not just talking about beautiful round loaves of bread.

I have made crackers, pizza, seeded bread, sweet treats, and all kinds of creations using my sourdough starter. The more I experiment, the more I realize that sourdough is not just a way to make bread. It can become a foundation for making many of the foods we love at home, with ingredients we choose ourselves.

But here is something I think is important.

Just because something is sourdough does not automatically make it the healthiest version possible.

That is why I have been experimenting with ways to take my sourdough creations to the next level nutritionally.

It Starts With Better Flour

The foundation of bread is flour, so that is the first place I start.

For my sourdough baking, I like to use organic bread flour. One of the brands I use is King Arthur Baking, and I also incorporate organic whole-ground wheat flour into my recipes.

I personally like combining bread flour with whole-grain flour because I still want a bread that has a texture I enjoy, but I also want to increase the amount of whole grain in the final loaf.

Whole grains retain the bran, germ, and endosperm of the grain. The bran provides fiber and contains a variety of vitamins, minerals, antioxidants, and plant compounds. The germ also contains nutrients and naturally occurring fats.

Refined flour removes the bran and germ, which changes the nutritional profile of the grain. That is one reason I like adding whole-ground wheat flour to my sourdough recipes.

I am not trying to create the lightest, whitest, fluffiest loaf of bread possible.

I am trying to make bread that tastes good and contributes something nutritionally too.

Then I Start Adding the Good Stuff

This is where making bread at home becomes fun.

Once you understand the basics of sourdough, you can begin experimenting with ingredients that add flavor, texture, and nutrition.

Some of my favorite additions include:

• Hemp seeds: An easy way to add protein, healthy fats, and minerals to bread and other sourdough creations.
• Freshly ground flaxseed: Flax provides fiber and alpha-linolenic acid, an omega-3 fatty acid. I prefer grinding whole flaxseed shortly before using it rather than relying only on pre-ground flax that may have been sitting for a long time.
• Pumpkin seeds: These add crunch, texture, protein, healthy fats, magnesium, and other minerals.
• Sunflower seeds: Another simple addition that brings texture, unsaturated fats, vitamin E, and other nutrients.

Sometimes I add seeds directly to the dough. Other times I add them to the top. And sometimes I use a combination.

The wonderful thing about making your own bread is that you are in control.

You can start small and experiment. You do not have to put every seed you own into every loaf.

Find the combination that works for you.

Why I Grind My Flaxseed Fresh

This is one of those little kitchen habits that takes almost no time.

Whole flaxseeds can pass through the digestive system without being fully broken down, so grinding them helps make their nutrients more accessible. Once flaxseed is ground, however, more of its surface area is exposed to air.

That is why I like to grind a small amount when I need it.

It is a simple example of my Back to Basics philosophy. Buy a simple ingredient, keep it as close to its original form as practical, and prepare it when you need it.

Sourdough Is About More Than the Starter

There is a lot of excitement around sourdough right now, and I understand why.

Traditional sourdough fermentation uses a community of yeasts and lactic acid bacteria. Research suggests that the fermentation process can affect factors such as acidity, flavor, texture, mineral bioaccessibility, and the glycemic response of some breads. The exact effects vary considerably depending on the flour, starter, fermentation conditions, recipe, and person eating it.

But I think we need to be careful about giving any food a health halo.

A sourdough product made with highly refined flour and lots of added sugar is still different from a homemade loaf containing whole grains and seeds.

The starter matters. The fermentation matters. But the rest of the ingredients matter too.

Do Not Forget What Goes With the Bread

One of my favorite simple ways to enjoy homemade sourdough is with good-quality extra virgin olive oil.

There is something incredibly satisfying about tearing off a piece of homemade bread and dipping it into olive oil with herbs and seasonings.

It is simple food, but simple does not mean boring.

I might add herbs, cracked pepper, or other seasonings to the olive oil depending on what I am serving. The olive oil adds flavor and unsaturated fats, and the combination can turn a piece of homemade bread into something that feels special without requiring a long list of ingredients.

Look at Everything You Can Make

One of the things that has surprised me most is how versatile sourdough can be.

My starter is not sitting in the refrigerator waiting for me to make one beautiful loaf of bread.

I am using it.

I have made sourdough crackers that are crisp and perfect for snacking. I have made pizza. I have made sweet sourdough creations. I have experimented with seeded breads and whole-grain additions.

And I am still learning.

That is part of what I enjoy about it.

Not every loaf has been picture perfect. Not every experiment comes out looking like it belongs in a bakery window.

But it is homemade food made with ingredients I chose, and there is a lot of satisfaction in that.

This Is What Back to Basics Looks Like

I think sometimes people hear the phrase Back to Basics and imagine that I am suggesting everyone needs to live on a farm, grow their own wheat, and spend the entire day cooking.

That is not what I mean.

Getting back to the basics can simply mean learning one skill you have lost touch with.

Maybe it is making a loaf of bread.

Maybe it is learning to cook a few simple meals.

Maybe it is reading an ingredient label and asking yourself why a simple food needs so many ingredients.

Maybe it is taking a recipe you already make and asking, How can I make this a little more nutritious?

That is exactly what I am doing with sourdough.

I started with flour, water, salt, and a starter.

Now I am experimenting with whole grains, seeds, healthy fats, different recipes, and new ways to use something humans have been making for thousands of years.

We do not have to reinvent food. Sometimes we just need to remember how to make it.

Sources & Further Reading

• Harvard T.H. Chan School of Public Health, The Nutrition Source: Whole Grains
• Ribet L. et al. Nutritional benefits of sourdoughs: A systematic review. Advances in Nutrition, 2023.
• Alkay Z. et al. Exploring the Nutritional Impact of Sourdough Fermentation. Foods, 2024.
• National Center for Complementary and Integrative Health: Flaxseed and Flaxseed Oil
• USDA FoodData Central: Nutrient profiles for hemp seeds, flaxseed, pumpkin seeds, sunflower seeds, and olive oil