I’ve done something a bit special for you today…

🌱 Our Gluten-free sourdough recipe has been revealed below!

🌱 Can this fruit fight cancer?

🌱 And why gluten is a real headache…

Healthy News Doses

Can This Fruit Fight Cancer?

Dr. William Li champions our favorite proverb “Food is thy medicine”, and has a LOT to say about the untapped goldmine of otherwise ordinary foods.

🥝 The Key-wi to your defence system? 🥝

One kiwi a day can neutralize DNA damage by a jaw-dropping 60%. That's like having a missile defense system inside your body! And if you triple down on that? You're DNA will actually begin to rebuild itself.

But what does DNA have to do with Cancer? A lot actually!

Overtime elements beyond our control like sunlight, pollution and hereditary factors causes damage to our DNA (the blueprint for our body). This can lead to mutations in cell growth and cause cancer to form, if not repaired. The good news is foods rich in antioxidants help to repair the damage, and stave off these sinister health problems!

🍵 Spilling the tea 🍵

Green tea vs Black tea: Who does it better? Well, Dr. Li's research shows that Earl Grey black tea is where it's at. It actually calls out stem cells from your bone marrow to kickstart repair and regeneration in your body.

How do you take your tea?

Gluten May Cause Brain Inflammation

“But I’m not gluten-intolerant” a friend said to me in disgust, when I proposed making gluten-free pasta last weekend…

Well, it turns out Gluten may not care whether you’re celiac or not, according to researchers from the University of Otago. Their latest mouse-model study suggests that the beloved bread component, wheat gluten, might be throwing a little inflammatory party in our brains.

Specifically, in the hypothalamus - the brain's metabolic control center.

🔬The researchers fed male mice various diets, some sprinkled with a dash of gluten. The result? When gluten was introduced it seemed to trigger inflammation markers in the brain.

🧠 Dr. Heather Sandison, thinks gluten might be causing a ruckus by messing with our gut microbiome, leading to the risk factor of inflammation.

Of course, it has to be noted this was a mouse study. We're similar, but not that similar…

Do you eat mostly gluten-free?

Community Shout-out

Dreamy Artisan Herb Loaf

Sourdough Starter Problems?

You’re not alone!

Sometimes, it can take a little longer for a starter to become active, especially if the conditions are not ideal or if the temperature is cooler.

Give it a few more days to see if it shows signs of activity. ..try moving the starter to a warmer spot, like on top of the refrigerator or near a warm appliance.

Got a question? Join our Facebook Community and ask away!

Last Call: Penny & Dragan’s Farewell Tour

Why You Need This Course, Like, Yesterday

Situated in the drop-dead gorgeous British Countryside of County Devon (talk about #BakingGoals), Penny & Dragan guide you through the world of gluten-free sourdough baking.

But here’s the thing…

It’s the LAST week they’ll be offering 80% off their course when you click here. But the really, really good part?

When you get your lifetime access today, you'll also secure your spot on Bloom Healthy’s exclusive pre-sale list for the “Ultimate Guide to Sourdough Bread” cookbook. And for you, it doesn’t cost a thing! 😉 

I don’t like to be sales-y, but since it’s this week only. I could't help but share!

The ​Cooking Corner

Your Basic Gluten-Free Sourdough Bread

Sourdough bread is a wholesome alternative to bread made with commercial yeast, but what if you can't eat gluten?

No worries! That’s exactly why I’m going to walk you through the process of creating your own gluten-free sourdough starter and turn it into a delicious loaf of bread…

🌾 The Starter Ingredients:

• 60g quinoa flour

• 60g sorghum or brown rice flour

• 10 ml fresh lemon juice

• Filtered room temperature water

👩‍🍳 The Bread Ingredients:

• 170 grams (326 ml) of brown rice flour

• 150 (288 ml) grams of millet flour

• 25 grams (48 ml) of buckwheat flour

• 50 grams (96 ml) of tapioca starch

• 50 grams (96 ml) of potato starch

• 20 grams (44ml) psyllium husk

• 10 grams (11 ml) of kosher salt

• 150 grams active gluten-free sourdough starter

• 470 ml filtered room temperature water

• 30 ml of maple syrup, honey, or granulated sugar

• 3-4 ice cubes

📝 The Starter Process:

Day 1 to 3: Mix the flours and water for the starter in a clean glass vessel. Feed it twice a day.

Day 3 to 4: Begin to see bubbles and start the process of discarding half the starter once a day.

Day 4 to 7: Continue discarding and feeding. Your starter should be active and bubbly.

Day 7 to 12: Once your starter is ready, you can start baking your bread!

Baking the Bread

1. Preparing the Dry Ingredients:

• Place a strainer over a large bowl.

• Add brown rice flour, millet flour, buckwheat flour, tapioca starch, potato starch, psyllium husk, and kosher salt to the strainer.

• Sift the ingredients into the bowl.

2. Mixing the Dry Ingredients:

• Use a Danish dough hook to mix the dry ingredients until combined.

• If you don't have a Danish dough hook, sift the dry ingredients into a bowl using a fine-mesh sieve, then mix with a wooden spoon or whisk.

3. Combining Wet and Dry Ingredients:

• In a medium bowl, mix sourdough starter, water, and maple syrup.

• Pour the mixture into the flour and mix with the Danish dough hook until no dry bits remain.

• Alternatively, knead the dough by hand or in a stand mixer until uniform.

4. Proofing the Dough:

• Dust a banneton or glass bowl with brown rice flour.

• Shape the dough into a smooth ball and place it in the banneton/bowl with the smooth side down.

• Allow the dough to rise in a warm spot for 3-5 hours until it rises by about 1 inch or passes the finger test.

5. Preheating the Oven:

• Position the oven rack in the center.

• Place a covered Dutch oven on the rack and a baking sheet on the lower rack.

• Preheat the oven to 220°C/425°F.

6. Shaping the Dough:

• Cut parchment paper slightly larger than the banneton.

• Place parchment paper on banneton, then a cutting board on top.

• Carefully flip the dough onto the board.

• Dust with brown rice flour using a fine-mesh sieve and brush off excess flour.

• Score the dough with a bread lame (1 vertical and 1 horizontal slit).

7. Baking:

• Take the Dutch oven out and remove the lid.

• Place dough into the Dutch oven.

• Put ice cubes under the parchment paper and cover.

• Bake covered for 40 minutes, then uncover and bake for 20-30 more minutes until internal temperature reaches 99°C/210°F and crust sounds hollow.

8. Cooling and Serving:

• Remove bread from Dutch oven and let it cool on a rack for 6 hours or overnight.

• Use a bread knife to slice into 1/2 or 1-inch thick slices.

• Serve toasted or untoasted with butter, honey, jam, or jelly.

📌 Special Notes:

Use a mixture of gluten-free flours for a lighter, bread-like texture.

Psyllium husk is essential for replacing the gluten and giving your loaf strength and elasticity.

The quality of your starter flour will directly impact the taste of your loaf.

🔥 Hot Tip:

Temperature plays a crucial role. If you're in a colder climate, it may take up to 11 or 12 days for your starter to get going. Patience is key!

Why do we give you recipes for free? Because we believe in sharing the joy of cooking and helping you create delicious moments in your own kitchen without any barriers!

Until next week,

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