Whole grain sourdough bagels are the ultimate nutrition from the grain fermentation to the whole grain fiber and nutrition. Bake them up in bulk and keep in the freezer to go along with farm fresh eggs in the morning or topped with cream cheese for a quick breakfast you can eat in the car.
Why switch to Einkorn flour?
Einkorn grain has grown alongside human civilization since ancient times. Untouched by hybridization, einkorn has retained its early genetic code that contains only 14 chromosomes—a huge difference from the 42 chromosomes contained in modern hybridized wheat. This superior ancient grain also contains less gluten than modern whole wheat and is more abundant in many vitamins and minerals.
Here is a helpful Einkorn nutrition comparison chart.
Here are 25 reasons to choose Einkorn flour: Einkorn.com article
Why switch to whole grain flour?
1. Nutrient-Rich: Whole grains contain all parts of the grain, including the germ, bran, and endosperm, which are rich in fiber, vitamins, minerals, and antioxidants. Processing removes these valuable nutrients.
2. Fiber Content: Whole grains are high in dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and aids in weight management. Processed flour lacks much of this fiber content.
3. Lower Glycemic Index: Whole grains have a lower glycemic index compared to processed flour, meaning they cause a slower and more gradual rise in blood sugar levels, which is beneficial for overall health and may reduce the risk of type 2 diabetes.
4. Heart Health: Whole grains are associated with a reduced risk of heart disease due to their fiber content and other heart-healthy nutrients. They can help lower cholesterol levels and blood pressure.
5. Weight Management: The fiber and nutrients in whole grains can help keep you feeling full and satisfied, which may prevent overeating and support weight management efforts.
6. Long-term Health Benefits: Consuming whole grains regularly as part of a balanced diet may reduce the risk of chronic diseases such as certain cancers, stroke, and obesity.
7. Versatility in Baking: Baking with whole grain flours can add depth of flavor and texture to baked goods while still providing nutritional benefits. Plus, it opens up a wide range of options for healthier baking recipes.
Will this recipe work with all-purpose Einkorn flour?
Yes, the bagels will still be delicious and soft with all-purpose Einkorn, but you may have to add less liquid. I recommend starting with most of the liquid in the recipe and add liquid until you reach your desired consistency.
Helpful tips:
-If the bagels do not float after the 45 minutes rise, let them sit 1 more hour.
-You can feed starter the night before, and let sit overnight.
-Store in a sealed plastic bag for up to 3 days, or freeze for up to 1 month.
Bakers schedule
9:00pm – make levain
8:00 am – mix ingredients
10:00 am – shape
11:30 am – boil
11:45 am – bake
12:00 pm – done
Whole Grain Einkorn Bagels
Ingredients
- 300 g sourdough levain I make this the night before with 1:3:3 sourdough starter:water:flour
- 186 g warm water at 100°F
- 15 g pure maple syrup 2 tsp
- 432 g whole grain einkorn
- 12 g fine sea salt 2 tsp
- 1 teaspoon baking soda
Instructions
- In a medium bowl, mix together the levain, water, and maple syrup until creamy. In a large bowl, combine the flour and salt. Add the liquid mixture to the flour.
- Mix with a stiff spatula as much as you can. Squeeze the dough in your hands until the dough holds together and knead by hand briefly until the dough just gets sticky.
- Cover tightly with plastic wrap and let proof for 2 to 3 hours.
- Cover baking sheet with parchment paper.
- Transfer the dough to a clean work surface. Divide the dough into 8 equal pieces and create tight rounds by rolling each piece with pressure in a circular motion to form a ball. Poke a hole in the middle and twirl the inside with your fingers to shape.
- Place the shaped bagels on the parchment, then cover with plastic wrap lightly brushed with oil.
- Let rest for 45 minutes – 1hr. 45 minutes.
- Preheat the oven to 500°F.
- Bring 2 quarts of water to a rolling boil. Lower the heat so the water is barely boiling, then add the baking soda. It will foam up and subside. Test a bagel by dropping it in the boiling water; it should float up to the surface pretty quickly. If not, place back on the tray and proof the bagels for 30-60 minutes.
- Cook 3-4 bagels at a time for 45 seconds on each side. Lift up the bagels with a flat spatula and transfer to a cooling rack.
- If adding seeds or spices to the bagels, let the bagels rest for 2 minutes, then press only the topside into the toppings. Position the bagels 1 inch apart on the parchment lined baking sheet.
- Bake the bagels for 13 minutes until golden brown and internal temperature reaches 190 degrees. Transfer the bagels to a wire rack to cool for 15 minutes before serving.
- Makes 8 bagels.