Nutritious Sourdough Rye Bread

Name: Nutritious Sourdough Rye Bread
Prep time: 1 h
Cook time: 1 h
Total time: PT6H-8H
Yield: 12 slices
Cuisine: European
Ingredients: 150g rye flour; 150g whole wheat flour; 10–15g vital wheat gluten; 375–390ml lukewarm water (adjust as needed); 50g active sourdough starter; 10g salt; 2 tbsp flax seeds; 2 tbsp pumpkin seeds; 2 tbsp sunflower seeds

AI Kitchen
Dec 12, 2024
10 min read

Looking for a hearty, wholesome bread that’s as nutritious as it is delicious? This Nutty Sourdough Rye Bread combines the earthy flavor of rye with the crunch of seeds, creating a bread that’s perfect for health-conscious bread lovers. With its high fiber content and airy texture, it’s a satisfying addition to any meal.

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I wanted a yummy and healthy sourdough bread for my husband, who's trying to eat healthy. So I asked Chat GPT:

I've got rye flour, flax seeds, pumpkin seeds, sunflower seeds, and sourdough starter (and also other types of flour like whole and white). All organic. I want to make the most delicious, nutritious sourdough rye bread for my husband, who's trying to eat healthier bread.

And it provided:

Here's a recipe idea for a delicious and nutritious sourdough rye bread:

Nutty Sourdough Rye Bread Recipe

Ingredients:

Sourdough Starter: 50g (active and bubbly)
Rye Flour: 200g
Whole Wheat Flour: 100g
White Flour: 100g
Water: 350ml (lukewarm)
Salt: 10g
Flax Seeds: 2 tbsp
Pumpkin Seeds: 2 tbsp
Sunflower Seeds: 2 tbsp
Optional Sweetener: 1 tsp maple syrup or honey (if desired)

Instructions:

Activate the Starter:
- Feed your sourdough starter and let it become bubbly and active.
Mix the Dough:
- In a large bowl, combine rye flour, whole wheat flour, and white flour.
- Add water and sourdough starter. Mix until a shaggy dough forms.
- Let the dough rest for 30 minutes (autolyse).
Add Salt and Seeds:
- Sprinkle salt over the dough and mix well.
- Add flax, pumpkin, and sunflower seeds, folding them evenly into the dough.
Bulk Fermentation:
- Cover the bowl with a damp cloth and let the dough ferment at room temperature for 4–6 hours, performing gentle stretch-and-folds every 30–60 minutes.
Shape the Loaf:
- Turn the dough onto a floured surface and shape it into a boule or batard. Place it seam-side up in a floured proofing basket or bowl.
Final Proof:
- Cover and refrigerate overnight for a slow proof to develop flavor.
Bake the Bread:
- Preheat your oven to 475°F (245°C) with a Dutch oven inside.
- Transfer the dough onto parchment paper, score the top with a sharp knife, and place it into the hot Dutch oven.
- Bake covered for 20 minutes, then remove the lid and bake for an additional 20–25 minutes until golden brown.
Cool:
- Let the bread cool completely on a wire rack before slicing.

Would you like to adjust the seeds or include other mix-ins like herbs?

I was trying to be creative and get an honest answer so I asked:

Answer honestly and critically- do chia seeds have a place in this?

So it answered honestly:

Chia seeds can absolutely have a place in sourdough rye bread, but there are some considerations to keep in mind:

Pros:

Nutritional Boost: Chia seeds are rich in omega-3 fatty acids, fiber, and protein, making the bread even more nutritious.
Texture: They add a slight crunch when used in small quantities and can create a moist, tender crumb when hydrated before baking.
Binding Properties: When soaked, chia seeds form a gel-like consistency that can improve the structure and hydration of the dough, especially for a high-hydration bread like sourdough rye.

Cons:

Flavor Profile: Chia seeds have a very mild, earthy flavor that can sometimes get lost among the stronger rye and seed flavors. They may not contribute much to taste.
Gummy Texture: Adding too many chia seeds, especially without soaking, can result in a gummy or overly dense crumb.
Visual Impact: Chia seeds might blend into the dough and won’t provide as noticeable a visual appeal as larger seeds like sunflower or pumpkin.

If Adding Chia Seeds:

Amount: Use no more than 1–2 tablespoons.
Hydration: Soak them in some of the water from the recipe for about 10 minutes before adding. This prevents them from absorbing excess moisture from the dough later.

If you’re looking to maximize nutrition and don’t mind the subtle presence of chia, they’re a great addition. If your focus is more on flavor and texture, you might find the other seeds more impactful.

Would you like to try them or leave them out this time?

Since it asked for my preference, I asked what it "thinks":

what do you think? it is the first time I am making this bread. My husband wants healthy nutrition, but I want to make the bread airy, as much as possible with rye..

It responded:

Given that this is your first time making sourdough rye bread and your goal is both health and airiness (which can be challenging with rye's naturally dense properties), I’d recommend skipping the chia seeds this time. Here's why:

Rye’s Nature: Rye has less gluten than wheat, so its breads tend to be denser. To maximize airiness, it's crucial to focus on developing the dough structure with careful hydration and fermentation.
Chia’s Effect: Chia seeds absorb water and create a gel, which could add density and make the bread feel less airy, especially if not handled perfectly.
Keep It Simple: For the first bake, it’s wise to limit variables and stick to familiar seeds like pumpkin, sunflower, and flax. This will help you understand the dough’s behavior without introducing chia’s unique properties.

Recommendation:

Focus on technique to improve airiness:

Use a higher proportion of wheat flour (e.g., 50% rye, 30% whole wheat, 20% white) to balance health and structure.
Incorporate stretch-and-folds during bulk fermentation to build strength in the dough.
Ensure proper hydration—slightly sticky dough is ideal for rye.

Once you’re confident with the base recipe, chia seeds could be an interesting addition for their health benefits. For now, stick to simplicity for a reliable, airy result. 😊

I wanted airiness, as much as possible, so I asked it:

do I need any adjustments to the current recipe to incorporate your airiness recommendations?

It adjusted:

Yes, incorporating airiness into your sourdough rye bread will require some adjustments to the recipe. Here's an updated version tailored to achieve a lighter loaf while maintaining nutrition:

Nutty Sourdough Rye Bread for Maximum Airiness

Adjusted Ingredients:

Sourdough Starter: 50g (active and bubbly)
Rye Flour: 150g
Whole Wheat Flour: 150g
White Flour: 100g (to add more gluten structure)
Water: 375ml (lukewarm; increase slightly for better hydration)
Salt: 10g
Flax Seeds: 2 tbsp
Pumpkin Seeds: 2 tbsp
Sunflower Seeds: 2 tbsp
Optional Sweetener: 1 tsp maple syrup or honey

Adjusted Instructions:

Hydrate the Dough:
- After combining flours, water, and sourdough starter, mix until just combined. Let it rest for 45 minutes (autolyse). This longer resting period helps the gluten develop naturally.
Strengthen the Dough:
- After adding salt and seeds, perform stretch-and-folds every 30 minutes during the first 2 hours of bulk fermentation. This helps build structure, which is essential for a more airy loaf. Do 4–6 folds per session.
Hydration Management:
- Keep the dough slightly sticky but manageable. Adding too much flour while shaping will compromise the airiness.
Final Proof:
- Shape the dough gently to retain the air bubbles you’ve worked to create. Place it in a proofing basket, seam-side up, and cover it.
- Refrigerate overnight for a slow, cold fermentation. This step deepens the flavor and makes the dough easier to handle for baking.
Bake in a Steamy Environment:
- Preheat your oven to 475°F (245°C) with a Dutch oven inside. The steam trapped in the Dutch oven encourages oven spring (rise).
- Bake the bread covered for the first 20 minutes. Remove the lid and continue baking for another 20–25 minutes until golden brown.

Key Tips:

Adjust Water Gradually: If the dough feels too dry, add 1–2 tbsp more water during mixing.
Avoid Overproofing: With rye, overproofing can lead to a dense loaf. The dough should be puffy but not overly risen before baking.
Scoring: Score the dough deeply to guide its expansion in the oven.

This version balances the nutritional density of rye with the airiness you’re aiming for, thanks to the addition of more white flour, proper hydration, and technique. Are you ready to try this out?

I really didn't want to use white flour for my ultra health conscious guy:

I also have gluten, if that is a better sub for adding white flour?

It responded:

Yes, using gluten (vital wheat gluten) can be an excellent substitute for white flour if your primary goal is to enhance the structure while keeping the bread as nutritious as possible. Here's how to adjust the recipe:

Adjustments for Using Gluten:

Replace White Flour: Keep the flours as 150g rye + 150g whole wheat but add 10–15g vital wheat gluten to strengthen the dough. This allows you to maintain the nutritional density of rye and whole wheat while enhancing the gluten network for better airiness.
Hydration: Vital wheat gluten absorbs moisture, so you might need a bit more water. Start with 375ml and add 1–2 tbsp more if the dough feels too stiff.

Updated Recipe Structure:

Rye Flour: 150g
Whole Wheat Flour: 150g
Vital Wheat Gluten: 10–15g
Water: 375–390ml (adjust as needed)
Sourdough Starter: 50g
Salt: 10g
Flax Seeds: 2 tbsp
Pumpkin Seeds: 2 tbsp
Sunflower Seeds: 2 tbsp

The rest of the recipe and instructions remain the same. This adjustment will give the dough more elasticity and help trap air bubbles during fermentation and baking, resulting in a lighter loaf while staying true to your health-focused goals. Would you like me to walk you through the gluten kneading process, or are you ready to test this method?

I started making it and it was soooooo sticky. So I asked:

After step one the dough is still a little stickier than the usual sourdough bread that I make out of white flour. Is that normal or should I add rye and whole wheat flours?

It responded. I loved how it said I should resist my urge (I didn't):

It’s completely normal for the dough to be stickier than usual when working with rye and whole wheat flours. Rye, in particular, has less gluten and contains more pentosans (sugars that absorb water), which creates a tacky texture. Adding more flour would risk making the dough too dense. Here's how to handle it:

Tips for Sticky Dough:

Avoid Adding More Flour: Resist the urge to add more rye or whole wheat flour unless the dough is unmanageably wet. Stickiness is expected and manageable with proper techniques.
Handle with Watered or Oiled Hands: Wet your hands slightly or use a bit of ghee (as you prefer sautéing with it) when performing stretch-and-folds or shaping the dough. This prevents sticking without altering hydration.
Rely on Bulk Fermentation: The dough’s stickiness will reduce as gluten develops during the stretch-and-fold process. Trust the fermentation to improve structure.

Would you like help troubleshooting further as you proceed with the recipe?

I was going to prep it in the morning, and skip overnight fermentation (time limitation and also lack of patience):

I am not going to ferment overnight instead, I just started pretty early in the morning. The first stretch and fold happened at 9:45 a.m. Can you please adjust recipe for day fermentation?

So it adjusted:

Here’s how to adjust the recipe for a daytime fermentation schedule:

Daytime Fermentation Plan:

Bulk Fermentation (9:45 a.m. Start):
- Perform stretch-and-folds every 30–45 minutes for the first 2–3 hours. By 12:00–12:30 p.m., the dough should have increased in volume by about 30–50% and feel airy but not overproofed.
Shaping (around 12:30–1:00 p.m.):
- Turn the dough out onto a lightly floured surface, shape it gently into a boule or batard, and place it in a floured proofing basket or bowl, seam-side up.
Final Proof (1:00–3:00 p.m.):
- Allow the shaped loaf to proof at room temperature for 1.5–2 hours. Keep an eye on it—it’s ready when it feels slightly puffy but not overly jiggly.
Baking (around 3:00 p.m.):
- Preheat your oven with a Dutch oven inside by 2:30 p.m. (at 475°F/245°C).
- Score the bread, bake covered for 20 minutes, then uncovered for 20–25 minutes until golden.

Key Adjustments:

Shorter Final Proof: Since the bulk fermentation is longer during the day, the final proof will be shorter.
Monitor Dough Activity: Warmer daytime temperatures can speed up fermentation. Watch for signs of readiness rather than relying solely on time.

Let me know how it goes, and we can troubleshoot as needed!

I was so insecure about the stickiness:

Second stretch and fold and it still feels very sticky. I can handle it, and it sort of keeps it's shape, but it sticks to the bowl. Is that normal?

It assured me that I'm doing just fine:

Yes, it’s completely normal for rye-heavy dough to remain sticky, even after a couple of stretch-and-folds. Rye’s lower gluten content and its unique water-absorbing pentosans create this sticky texture. It’s great that you can handle it and that it holds some shape—these are good signs!

Here’s what you can do to make it more manageable:

Tips for Stickiness:

Use Damp Hands: Keep a small bowl of water nearby and wet your hands slightly before each stretch-and-fold. This will help prevent sticking.
Oil or Wet the Bowl: Lightly oil or dampen the bowl to reduce sticking. Ghee, since you like using it, would work well without overpowering the flavor.
Stickiness ≠ Problem: Focus more on how the dough feels and behaves:
- If it has some elasticity and is starting to resist stretching, you’re on the right track.
- Stickiness is expected and will improve slightly as fermentation progresses.

When to Worry:

If the dough spreads out completely flat after every fold and doesn’t hold any shape at all, it might be too wet. In this case, you could add a small amount (10–15g) of rye or whole wheat flour during the next fold.

Keep going—it sounds like you're on track for a successful bake!

So I asked it to rewrite the recipe with the latest recommendations. Enjoy!

Servings: 12 slices

Calories per Serving: Approximately 180 kcal

Total Time: About 6–8 hours (including fermentation)