Keto Sourdough MasterClass™ — Ingredients

Red Fife Flour

Where Ancient Art Meets Low-Carb Science

Why Freshly Stone-Milled Red Fife Heritage Flour Excels in Sinless Sourdough™

Freshly stone-milled Red Fife heritage flour produces exceptional breads and baked goods with superior oven spring due to several key factors. This flour is used in Fiber Flora™ recipes only.

Why It Works

Enzyme Activity

Fresh stone-milled flour retains more of the wheat’s natural enzymes, which break down complex carbohydrates into simpler sugars. This process provides ample food for the yeast and bacteria in sourdough cultures, resulting in a more vigorous fermentation.

Protein Quality

Red Fife wheat typically has a high protein content and strong gluten structure, which contributes to better dough elasticity and gas retention during baking.

Nutrient Preservation

Stone milling preserves more of the wheat kernel’s components, including the bran and germ. These elements contain essential oils, minerals, and enzymes that enhance fermentation and flavour development.

Flavour Complexity

The heritage nature of Red Fife wheat often results in a more nuanced, slightly sweet flavour profile that comes through in the final baked goods.

Freshness

Using freshly milled flour means the components are at their peak activity level, leading to more efficient fermentation and better overall performance in baking.

Unique Gluten Properties

Heritage wheats, such as Red Fife, often have a different gluten structure compared to modern varieties, which can contribute to improved extensibility and gas retention during baking.

When sourced from a local farmer, this flour is likely to be even fresher and of higher quality, further enhancing its performance in sourdough baking. The combination of these factors results in a naturally sweet-smelling dough that produces impressive oven spring and superior texture in the final baked goods.

Where to Buy

Product Recommendations

Background

Historical Significance

Red Fife is Canada’s oldest wheat variety, first grown in the 1840s by David Fife in Peterborough, Ontario. It became popular across Canada because it grew well in harsh weather and produced good harvests. Red Fife was so important that it led to the building of the Canadian National Railway for transporting the grain. It was widely used for decades until newer wheat types replaced it in the early 1900s.

By the Numbers

Nutritional Profile

Red Fife flour, particularly when stone-milled as a whole grain, offers a rich nutritional profile:

• High in protein (approximately 12%)
• Good source of fibre
• Contains essential vitamins and minerals
• Balanced amino acid profile
• Better proportions of carbohydrates, fats, and omega fatty acids compared to modern wheat varieties

Net Carbs

Carb Count

Heritage Red Fife flour, a non-GMO wheat variety, contains complex carbohydrates typical of wheat flours. During sourdough fermentation, these carbohydrates undergo a transformation that affects their content and structure. The long fermentation process, involving wild yeast and lactic acid bacteria, breaks down some of the complex carbohydrates into simpler sugars. This occurs as microorganisms consume starches for energy, producing lactic acid, carbon dioxide, and other metabolites. The non-GMO nature of Red Fife wheat may contribute to a more diverse array of naturally occurring enzymes and compounds that interact with the sourdough culture, potentially leading to a more thorough fermentation process.

While the fermentation process does reduce the overall carbohydrate content to some degree, we still count the total net carbs in the Red Fife flour in our Sinless Sourdough™.

However, the net carb count per slice is even further reduced by the addition of oat fibre, psyllium, and vital wheat gluten. These ingredients contribute to the bread’s structure and texture while adding minimal carbohydrates, resulting in a lower overall net carb count per serving compared to traditional sourdough made solely with Red Fife flour.

Research suggests that the sourdough fermentation process can reduce the carbohydrate content in flour by approximately 12–20%, depending on the specific fermentation conditions and duration.

However, in our Sinless Sourdough™ recipe, we conservatively count the full net carbs from the Red Fife flour. This means that the actual net carb content of our bread is likely even lower than what we calculate and report, providing an added benefit for those closely monitoring their carbohydrate intake.

Tolerance

Digestibility

Red Fife wheat has a lower gliadin content (35%) compared to conventional wheat (80%), which may make it more digestible for some individuals with non-celiac gluten sensitivity. Its simpler genetic makeup, having undergone less hybridization than modern wheat, could contribute to easier digestion.

In the Kitchen

Baking Properties

Red Fife flour is known for:

• Unique, robust, and earthy flavour
• High protein content, creating a strong gluten network
• Excellent structure and rise in bread baking
• Suitability for various baked goods including muffins, cakes, cookies, and quick breads

In Summary

Contributions to Sourdough

• Unique Flavour Profile: Contributes complex, nutty flavours to the preferment and final bread
• Fermentation Characteristics: May ferment differently than modern wheat varieties, affecting the activity and development of the preferment
• Nutritional Content: Different nutritional profile could influence the fermentation process and health of the sourdough culture
• Water Absorption: May have different water absorption properties, affecting the consistency of the preferment
• Enzyme Activity: Different enzyme profiles can impact starch breakdown and fermentation rates in the preferment

Use in Flexible Keto Sourdough