Psyllium Husk & Low Carb Baking

Eliminating grains from the diet has major beneficial effects as we already know  but, there are times when a meal just doesn’t seem complete without bread. Soup and a roll, cheese on toast, bacon and egg sandwich and now that butter  is considered a super nutrient dense food, we find ourselves wishing for a crusty vehicle to spread it on, a dehydrated kale chip or lettuce leaf just doesn’t cut-it. I have tried using skilfully fashioned pieces of fathead pizza dough and even flax wraps but it still wasn’t  the same.

Then I came across a recipe for bread rolls that really does work and doesn’t need too many ingredients (or skill) to create. Originally invented by Maria Emmerich the recipe requires the following ingredients:

  • 40 g psyllium husk
  • 150 g almond flour.
  • 10 g baking powder.
  • 1 tsp sea salt.
  • 225ml freshly boiled water.
  • 2 tsp cider vinegar.
  • 3 egg whites.
  • sesame seeds (optional)

And here is the result…

Rolls 2

When I first started baking this bread, a search for psyllium husk in the local shops came to a dead end as most people I spoke to had never heard of it. Until, in one shop, the assistant said “try the chemist, they sell laxatives” Psyllium, a laxative? This is when I turned to Google and did some digging on this multi-purpose ingredient.

The shop assistant was right, psyllium is used as a natural dietary fibre to relieve symptoms of constipation and in some cases as a food thickener. But another interesting property of psyllium is its ability to lower ‘bad’ cholesterol raise ‘good’ cholesterol and lower blood glucose levels.

Psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetic outpatients.
https://www.ncbi.nlm.nih.gov/pubmed/16154305

Lipid- and glucose-lowering efficacy of Plantago Psyllium in type II diabetes.
https://www.ncbi.nlm.nih.gov/pubmed/9747644

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