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This Grain-free Sourdough Starter is AIP, paleo and vegan. It’s made using green banana flour and ready in about 7 days depending on the warmth of your environment (more on this below).
Even when following a recipe exactly, there are so many factors that can influence your starter. From the absorbency of your flour and the temperature of your environment, to the level of chlorine in your water, there are lots of things at play.
That said, you are going to have to employ a bit of intuition throughout this process while following these guidelines set out here. For example, when you begin your starter, you initially want the flour to be fully absorbed by the water into a thick,justpourable paste. Depending on the brand of green banana flour you use, you might need to add more water than I’ve recommended to achieve this consistency.
Growing your starter
While you are growing your starter, the ideal temperature is about 68°F to 80°F. If your kitchen is cooler than this, your starter will grow more slowly.
At the above temperature, your starter should be ready to use in about a week, and should have a yeasty, slightly sweet and sour smell, and be light and bubbly beneath the surface. See pictures below.
In my original recipe for this grain-free sourdough starter I only fed my starter once a day. That worked really well, but after experimenting further, I’ve found that feeding my starter twice a day (morning and night) really increases the oven spring on my bread and so I’ve updated this recipe to include feedings twice a day. Where I note Morning & Night, it means you’re going to do this step twice (e.g. at 8am and 8pm).
In addition to AIP sourdough bread, you can use your starter for pancakes, donuts and anything else you might typically use yeast in. Your discarded starter also provides a wonderful flavour to other baked goods like flatbreads and brownies, without necessarily providing them with the rise.
Storing your starter
Once your starter is active and ready you have two options for storing:
Keep it on the kitchen counter away from direct heat and maintain regular feedings.
Keep it in the back of/ very cool part of your fridge. This option is great if you aren’t planning to use your starter every day. A starter stored in the fridge will require feedings (and discards) about once a week to maintain it. I typically discard 1/2 cup and then feed with 1/2 cup of flour and 1/2 cup water. After feeding, leave the starter out at room temperature for a few hours until it gets puffy and expands, then cover it and place back in the fridge.
What other flours can I use to make my starter?
I didn’t have luck personally with cassava flour. I haven’t tried using tigernut flour, but suspect that it might work similarly to green banana flour. Ultimately, I went with green banana flour as it’s one of the most affordable grain-free flours, and you do go through quite a lot of flour during the feeding process.
Looking for troubleshooting tips and more information on AIP Sourdough baking?
Check out my complete AIP Sourdough Baking Guide for purchase.
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★★★★★5 from 7 reviews
Author:Nicole @healmedelicious
Total Time:7 days
Print Recipe
Description
*This recipe was updated on June 9, 2020*
Where I note Morning & Night, it means you’re going to do this step twice (e.g. at 8am and 8pm).
Ingredients
Scale
5 cups green banana flour
5 1/4 cups filtered water
Instructions
Day 1 (Morning & Night): Add 1/2 cup flour and 1/2 cup + 2 TBSP filtered water to mason jar and stir to combine. You want the flour to be fully absorbed by the water into a thick,justpourable paste. Depending on the brand of flour you use, you might need toadd a bit more water to achieve this consistency. Loosely cover with dish towel and elastic band or non-airtight jar cover.
Day 2 (Morning & Night): Add another 1/2 cup flour and 1/2 cup + 2 TBSP filtered water to mason jar, stir and cover.
Day 3 (Morning & Night): Pour out any clear liquid that might have formed on top your starter. Stir remaining starter and then discard 1/2 cup. Add 1/2 cup flour and 1/2 cup + 2 TBSP filtered water, stir and cover.
Day 4 (Morning & Night): Gently mix starter and discard 1/4 cup. Add 1/4 cup flour and 1/4 cup + 1 TBSP filtered water, stir and cover.
Day 5 (Morning & Night): Gently mix starter and discard 1/4 cup. Add 1/4 cup flour and 1/4 cup + 1 TBSP filtered water, stir and cover.
Day 6 (Morning & Night): Gently mix starter and discard 1/4 cup. Add 1/4 cup flour and 1/4 cup + 1 TBSP filtered water, stir and cover.
Day 7 (Morning & Night): Gently mix starter and discard 1/4 cup. Add 1/4 cup flour and 1/4 cup + 1 TBSP filtered water, stir and cover.
Notes
Your starter should be ready to bake with after one week assuming you are keeping it in a relatively warm place throughout its growth process. Because this is a grain-free starter it won’t look like a typical sourdough starter, but should still have a yeasty, slightly sweet and sour smell and be light and bubbly beneath the surface. This will give you the indication that your starter is active and ready to be used. If at any point in the process you notice any indication of mold, dump and start over.
If you try this recipe I would appreciate it if you would give it a star rating and short review! Also, be sure to snap a picture and share it with me onInstagram by tagging me @healmedeliciousand using thehashtag #healmedelicious.
There is no single best ratio, but I've found a ratio of 1:5:5 fed twice daily at 12-hour intervals to produce a sourdough starter that's strong and healthy. This ratio corresponds to 20% ripe starter carryover, 100% water, and 100% flour (a mix of whole grain rye and white flour) at each feeding.
Although the beneficial microbes in the starter tend to be lost during the baking process, the fibre and plant compounds, called polyphenols, become more bio-available. These act as an important fuel source for our gut microbes, which explains why sourdough is a gut-friendly choice.
The lactic acid bacteria found in sourdough bread play a role in producing beneficial compounds like antioxidants, anti-allergenic substances, and even cancer-preventive peptides.
Sourdough relies on a mix of wild yeast and lactic acid bacteria, rather than baker's yeast, to leaven the dough. It's richer in nutrients, less likely to spike your blood sugar, contains lower amounts of gluten, and is generally easier to digest than bread made with baker's yeast.
Compared to whole wheat flour, rye flour is said to be the most nutrient- and amylase-dense option for a sourdough starter. Overall, it has a lower gluten protein content than wheat flour, which means it produces slack, sticky, and dense doughs.
After a few days, your daily 1/4 cup flour and water won't be enough to sustain your entire jar of starter, and your starter will be slow and sluggish, not much better than discard itself. But that's not necessarily a bad thing, depending on what you want to bake with it.
The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.
Health benefits of sourdough. The type of flour used — all-purpose, whole wheat, rye — can affect the nutritional content of sourdough bread, says Wee. But generally speaking, sourdough bread is a healthy option and can be eaten regularly as part of a nutritious, balanced diet.
Keep feeding your starter, and you'll see normal activity (bubbles) return in a few days. If your starter has a bit of dark liquid on top, it's not dead! It simply means it's hungry and that it's time to feed it. Unless your starter has a pink or orange hue or is beginning to mold, you probably haven't killed it yet.
Pink streaks, slight pink tinge, or orange streaks in the top of your starter: Serratia marcescens: This is a common, potentially infectious bacteria that takes advantage of underfed starters. A starter that is underfed or experiencing severe neglect runs the risk of the bad bacteria overcoming the good bacteria.
This thin liquid (called “hooch”) is merely alcohol and water generated by your starter's wild yeast as it feeds. Hooch is a visible cry for help: Your starter is hungry. Once you get it back on a regular regimen of care, it should recover just fine.
Those with a gluten sensitivity or gluten intolerance may have less symptoms with wheat-based foods in Europe. This is likely because of the types of wheat used in the EU and how they're processed. But this isn't a guarantee. So when you're traveling, your best bet is to stick to foods that are naturally gluten-free.
Sourdough is not gluten free, but we know that many people with IBS, gluten intolerance, or gluten sensitivity can tolerate sourdough bread. This is because the methods used to make sourdough break down some of the gluten in the flour so it is easier to digest. Think of sourdough as low-gluten rather than gluten-free.
Q: Are Food for Life Ezekiel 4:9®, Genesis 1:29® and 7-Sprouted Grains products "gluten free"? A: No.These products contain naturally occurring gluten. However, our unique sprouting process activates enzymes, which naturally metabolize starch, carbohydrates and gluten protein.
“The whole-grain sourdoughs have more fiber, protein and micronutrients, making them more filling and healthier for you overall,” says Natalie Rizzo, registered dietitian and nutrition editor at TODAY.com.
A mature and healthy sourdough starter will have a pleasant, slightly tangy aroma. It might have hints of acidity and fermentation, but it should not have any off-putting or unpleasant odors, such as a strong vinegar-like smell or a foul odor.
A small study looking at the effects of eating different types of bread – white versus brown sourdough – found no significant differences. But the researchers also reported responses varied from person to person, depending on their gut bacteria.
Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.
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