100% Rye No-Knead Sourdough Loaf

recipes Dec 04, 2017

This 100% Rye Sourdough Loaf isn't just any bread, it’s a superfood!

You may wonder, why can you eat only rye bread while you are on your Metabolic Balance® plan?

Rye has a very different carbohydrate structure than wheat or any other grain. Rye has been shown to be more beneficial on blood sugar levels, as it takes the body longer to break down the carbohydrates in rye than in other flours. Read the study on this here. Many people who cannot tolerate wheat gluten can tolerate the rye gluten. Due to it’s blood sugar balancing effects, it is the only bread allowed while you’re on the Metabolic Balance® personal nutrition plan. Good thing it's delicious!

Sourdough Rye bread is fermented before cooking. Fermentation has many added benefits, like:

  • helps break down the food, so your body doesn’t have to work so hard
  • enhances the nutrient and vitamin content of food
  • produces probiotics and additional enzymes
  • makes a bread that is more beneficial on your blood sugar (and we are all about healthy and stable blood sugar levels). Read about the study here

Baking your own homemade sourdough rye bread is not only your healthiest option, but it also connects you with our ancestral wisdom. Our ancestors exclusively made and ate sourdough breads, not only because it was a nutritional powerhouse, but also because the fermentation preserved the bread and made it last without refrigeration.

The recipe below was adopted from Shannon Stronger’s book 100% Rye. I highly recommend this book! Her recipes are easy, fool proof, and delicious. 


• 2 cups rye sourdough starter, like this one here, or you can make your own 

• 5 cups rye flour

• 2.25 cups filtered water

• 3 teaspoons fine salt

• 2-4 tablespoons caraway seeds, if desired


1. Combine the start, flour and water in a large bowl and mix well for several minutes, until the dough is nice and thick.

2. Cover tightly with plastic wrap and allow to ferment in a cool space (50-65 degrees) for about 12 hours or until the dough has doubled in size. I do this overnight. In a warmer space fermentation can happen fast, watch for doubling by 6-8 hours.

3. Once fermentation is complete, butter and flour two bread pans generously.

4. Degas the dough by stirring it with a plastic baking spatula. Sprinkle in the salt and add caraway seeds, if desired

5. Mix thoroughly for several minutes

6. Divide and place the dough into the prepared loaf pans. Carefully smooth out the top and distribute the dough to all sides of the pan.

7. Cover the pans with plastic wrap and allow to rise in a warm place until the dough begins to crest over the edge of the pan, 1-3 hours depending on temperature.

8. Preheat the oven to 450 degrees.

9. Remove the plastic wrap and place the loaves into the preheated oven, close the door and immediately turn the oven temperature to 350 degrees.

10. Bake bread for 35-45 minutes or until it reaches an internal temperature of 200 degrees.

11. Remove from pans immediately and allow to cool completely, at least a few hours.

12. Enjoy fresh, share or freeze


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