Psyllium in the kitchen: bread, focaccias and other recipes

Would you like to try your hand at preparing gluten-free leavened products, but are you afraid that the dough will be heavy or not rise properly? Using psyllium husks in the kitchen to prepare bread, pizza, and focaccia dough is the solution for you!

Understanding Psyllium

Psyllium, derived from the Plantago ovata plant, is renowned for its digestive benefits and more. The plant's seeds, particularly their outer coating or cuticle, are isolated and used for various purposes.

Why Use Psyllium Husks in Cooking?

There are numerous reasons to incorporate psyllium into your culinary endeavors, especially when crafting dough for bread, pizza, and focaccia.

Maintains Leavening

1. Psyllium seeds' mucilaginous coating expands upon contact with water, lending a gelatinous consistency. This property is ideal for structuring gluten-free dough, mimicking gluten's role. Adding psyllium allows such doughs to closely resemble those made with wheat flour, without the dreaded "gummy" effect. The optimal dosage ranges from 1.5% to 3% of the total flour weight.

Enhances Elasticity

2. Thanks to its mucilage, psyllium husks increase in volume, forming a gel-like substance that lends structure to dough. This mimics gluten's action in retaining carbon dioxide, resulting in homogeneous, viscoelastic dough, ultimately yielding a soft and elastic product.

Egg Replacement

3. Psyllium husks not only substitute gluten but also serve as a remarkable egg replacer, making them ideal for those with celiac disease or following a vegan diet. By mimicking the consistency of raw egg when mixed with water, psyllium becomes an effective binder. To achieve the desired consistency, mix 1 tablespoon of psyllium husks with 2-3 tablespoons of water and let it rest for at least 5/10 minutes—an equivalent to one egg. This versatile compound can bind doughs for baked goods, fresh gluten-free pasta, or even savory dishes like meatballs and fillings for pies.

Using psyllium husks in your kitchen endeavors will yield impressive results, both in taste and digestibility.

Recipe: Crackers with Psyllium

Preparation Time: ~60 minutes

Ingredients:

• ¼ cup each of sunflower and pumpkin seeds, and 1 cup ground flaxseeds

• ¼ cup sesame seeds

• 2 tablespoons of psyllium husks

• ½ teaspoon salt

• 1 tablespoon wholemeal mustard

• ¼ cup grated parmesan

• 250ml of water (enough to make the mixture firm but soft)

Preparation:

1. Mix all ingredients and let them rest for at least 15 minutes.

2. Spread the mixture evenly onto a baking tray lined with parchment paper, covering it with another sheet of parchment paper. Flatten the mixture to a height of 2-3 mm.

3. Remove the top sheet of parchment paper and cut the mixture into small rectangles with a knife, facilitating breaking them once cooked.

4. Bake at 175°C for approximately 30-40 minutes, until evenly cooked.

5. Remove from the oven and allow to cool before enjoying your homemade crackers!