Why These Homemade Sourdough Bagels Are a Game-Changer for Your Health
Sourdough fermentation isn’t just about achieving that perfect chewy texture and deep flavour—it also has significant nutritional benefits. If you’re a bagel lover, making them from scratch with a sourdough starter can enhance the bioavailability of key minerals like iron, calcium, magnesium, and zinc. This is due to the reduction of phytic acid, an anti-nutrient that can inhibit mineral absorption. The natural fermentation process allows for phytate-degrading enzymes to work their magic, making these essential nutrients more accessible to your body.
Here’s how you can make your own delicious, gut-friendly sourdough bagels at home.
Sourdough Bagel Recipe
Makes 12 bagels
Ingredients:
100g sourdough starter
250ml water
40g honey
10g salt
500g bread flour
Method:
Mix the dough: Combine all ingredients in a stand mixer with a dough hook. Mix for 10 minutes until the dough becomes smooth and elastic. To check if the dough is properly developed, perform the windowpane test—stretch a small piece between your fingers; if it forms a thin, translucent sheet without tearing, the gluten is well-developed.
First rise: Place the dough in a bowl or container, cover with cling film, and let it sit at room temperature for 2 hours before transferring it to the fridge overnight for a slow fermentation.
Shape the bagels: The next morning, remove the dough from the fridge and let it rest at room temperature for 1 hour. Then, divide it into 12 equal pieces. Roll each piece into a smooth ball, then poke a hole in the centre, gently stretching it to form a classic bagel shape.
Proofing: Place the shaped bagels on a floured sheet of baking paper in a deep tray, cover with cling wrap, and allow them to prove for around 1 hour, or until puffy.
Boil the bagels: Bring a large pot of salted water to a gentle boil. Carefully add the bagels in batches, ensuring they don’t touch. Boil for 1 minute per side, then remove with a slotted spoon.
Add toppings & bake: Dip each bagel in sesame seeds or your favourite bagel seasoning. Place them on a lined baking sheet and bake at 180°C for 20-25 minutes, until golden brown.
Cool & serve: Let the bagels cool before slicing. Enjoy with your favourite toppings, like cottage cheese, blueberries, and cinnamon for a delicious, nutrient-packed breakfast!
Why Sourdough Bagels? The Science Behind the Health Benefits
Sourdough fermentation does more than improve texture and flavour—it enhances nutritional quality by:
Breaking down phytic acid, which helps increase mineral absorption (iron, calcium, magnesium, zinc).
Making grains easier to digest due to pre-digestion by wild yeast and bacteria.
Improving gut health, as the fermentation process supports beneficial gut bacteria.
References
Marco, M. L., et al. (2024). Sourdough Fermentation and Nutritional Benefits. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC11241011/
Poutanen, K., et al. (2023). Phytate degradation in sourdough and its impact on mineral bioavailability. PubMed. https://pubmed.ncbi.nlm.nih.gov/36811591/
These sourdough bagels aren’t just a treat—they’re a nutrient-packed, gut-friendly option to start your day right. Give them a try and experience the benefits of naturally fermented foods!