One of my favorite benefits of sourdough is that fermentation changes the glycemic index (GI) of bread. Whereas regular bread has a strong impact on blood sugar, sourdough bread has a very low impact on it. While standard white wheat bread has a GI of 71, sourdough bread made of wheat has a GI of 53. Standard spelt bread has a GI of 54. Although the GI of sourdough bread made of spelt has not yet been established, my guess is that it’s in the 40s, which is about as low-impact as a carb can get. People with blood sugar issues and even diabetes say that sourdough bread made of spelt flour has no negative impact on their blood sugar levels. When I learned this, I knew I had to find a way to make spelt sourdough rolls that anyone could make, even if they’d never heard of starter. Classic sourdough loaves are made of flour, water, and salt, and baking requires either a clay or cast-iron Dutch oven. This recipe has been created to be made without special equipment. It includes honey and oil, which takes the edge off the classic sourdough tang and creates a softer (but still crunchy!) crust and an inside that’s nice and moist. Note that this recipe can be made entirely by hand, sans mixer.

Directions

Prepare the Dough

1. In the bowl of a standing mixer fitted with the dough hook, combine water, honey, and sourdough starter and mix to combine.

2. Add dough mix and knead on low until a ball of dough forms.

3. With the mixer on low, slowly drizzle in the oil. The oil will not absorb into the dough until later in the fermentation process. Transfer the dough and remaining oil into a glass or plastic bowl and cover the bowl to prevent the dough from drying out.

4. Allow the dough to rise until double in size, about 18-24 hours.

Shape

1. Line two to three baking sheets with Gefen Parchment Paper. Divide the dough into pieces weighing three to four ounces (100 grams).

2. Shape each roll into a ball and place on the parchment paper. Place the pans into a tented plastic bag to prevent the rolls from drying out. Allow rolls to double in size, approximately two hours.

Bake

1. Preheat oven to 425 degrees Fahrenheit (220 degrees Celsius).

2. Lightly dust each roll with flour and score each roll.

3. Bake for 10–15 minutes or until golden. Do not overbake! Remove from oven and transfer to a cooling rack.

Credits

Photography: Moishe Wulliger

Food Styling: Renee Muller

Recipe tags

Breads Full and free Full n free Fullnfree Low sugar Rorie weisberg Sour dough Sourdough Spelt Sugar free

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g e

2 months ago

Can this be made with a store bought starter?
She writes When I learned this, I knew I had to find a way to make spelt sourdough rolls that anyone could make, even if they’d never heard of starter.

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g e

2 months ago

Maly Goldschmidt

10 months ago

This is more than a recipe – it’s a journey 🙂
The process was very rewarding and nothing compares to seeing those golden loaves after babysitting the starter and dough for days.
Thank you, Rorie!

Leah

2 years ago

I have fresh organic spelt berries I would like to use instead of your mix how do I do it

Rivki Kleinman

2 years ago

I can’t have honey, can I use monk fruit sweetener or erythritol instead?

Raquel

2 years ago

Reply to Rivki Kleinman

I would recommend a liquid sweetener such as agave or maple syrup.

Miriam

3 years ago

Sourdough starter? It mentions a sourdough starter in the ingredients but it doesn’t tell you how to make it. Are you able to buy it or is there a part of the recipe that I missed? Would it be possible to post directions for a sourdough starter if needed?

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So}mouwmin

3 years ago

Reply to Miriam

Hi- I spoke with Rorie and she said this recipe was intended for people who know how to work with starter and it has to be used with a refreshed starter. Unfortunately, it is not something you can give over in the message, rather it has to be something taught.

Frady Steinwurzel

4 years ago

Alternative Hi, I’m currently living in Israel. What do I use instead of the spelt mixture? How much flour and salt?

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So}mouwmin

4 years ago

Reply to Frady Steinwurzel

Hi! We reached out to Rorie and this is what she said- “Regular spelt flour can be used for sourdough but not with the exact same recipe. Proportions of ingredients are different. Reach out to Esther Black or Brynie Greisman via Instagram. Esther has a recipe that Brynie makes with regular spelt flour. “