<\/p>\n
\t\t\tInspired by a recent question in the Breadtopia forum, here\u2019s a sourdough recipe that maximizes fiber with the dough addition psyllium husk, which disappears into the crumb while also fortifying the bread structure. The resulting crumb is a little less open and airy, but the slices are unusually pliable (soft, squishy) for a 100% whole grain bread that isn\u2019t enriched. Psyllium husk consists of the ground seeds of a shrub-like herb called plantago ovata and it\u2019s often used in gluten free baking to add loft. It is also frequently used as a nutritional supplement to boost soluble fiber intake. Not only does soluble fiber feed the good bacteria in the gut, research has shown that psyllium husk gel binds with bile acids in the digestive tract. This prevents the bile from being recycled during digestion, forcing the liver to pull LDL cholesterol from the blood to create more bile acids, which in the end reduces LDL cholesterol in the blood.
\n[Jump to recipe]
\nClockwise from left: flour, salt, psyllium, water, starter
\nThe two tablespoons of psyllium husk in this recipe add 10 grams of fiber to the dough. Meanwhile, the whole grain flour in the dough (550 grams including the starter) has 69 grams of fiber. If you were to cut the bread into 12 slices, and imagine the slices are all the same size, then each slice of the bread has 6.6 grams of fiber. For reference, an apple has 4.5 grams fiber, a cup of cooked broccoli 5 grams, a cup of cooked black beans 15 grams. This bread is one of many different and delicious ways to consume fiber.<\/p>\n
If you\u2019re interested in trying other bread recipes that use seeds with soluble fiber, you might enjoy these:
\nChia Pudding Sourdough Bread
\nFlaxseed Meal Sourdough Bread<\/p>\n
Of note, chia and flax seeds also contain resistant starch. Both soluble fiber and resistant starch are consumed by beneficial bacteria in the large intestine, creating the short-chain fatty acid (SCFA) butyrate. Researchers are looking at the role of butyrate and other SCFA\u2019s in cancer prevention, improved glucose tolerance and more.<\/p>\n
\tWhole Grain Sourdough Bread with Psyllium Husk<\/p>\n
\t Adding psyllium husk and extra water to a whole wheat dough is an easy way to increase the fiber content of bread while also making the slices more tender and pliable. Try this recipe with hard white spring wheat or another whole grain flour of your choosing.\u00a0 \u00a0\u00a0<\/p>\n
Total Time
\n 1 hour, 15 minutes<\/p>\n
Instructions
\n Mixing, Gluten Development, First Rise
<\/p>\n
\t\t Mix the pysllium husk powder and about 60 grams of the total water in a small bowl. Cover and let gelatinize. <\/p>\n
\t\t In a large bowl, mix together the flour, starter, salt, and 400 grams of water. Use 20-40 grams more water if the whole wheat flour you chosen is a strong red wheat. Cover and let the dough sit for about 15 minutes. <\/p>\n
\t\t Add the psyllium gel to the dough by squishing it in with your hands then slapping and folding the dough on a clean work surface. <\/p>\n
\t\t Return the dough to the bowl or put it in a straight-walled container. Mark the level of the dough and let it rest 20-30 minutes. Do a round of stretching and folding, another 20-30 minute rest, and a second round of stretching and folding. Add more water during these steps if the dough seems to be getting too dry from the psyllium husk. <\/p>\n
\t\t Let the dough rise until it has expanded by about 75%. <\/p>\n
\t\t\t\t\t Shaping, Final Proof <\/p>\n
\t\t On a clean work surface, shape the dough into a boule, batard, or oblong loaf. Place it seam-side up in a proofing basket and cover. <\/p>\n
\t\t Let the dough rise again for 40-60 minutes at room temperature, then in the refrigerator overnight or for 8-16 hours. If the ambient and dough temperatures are over 75\u00b0F, refrigerate the dough sooner or even immediately after shaping. If you prefer a less sour bread, bake the same day by only proofing at room temperature for 1-2 hours. <\/p>\n
\t\t\t\t\t Baking <\/p>\n
\t\t Preheat your oven and baking vessel to 500\u00b0F for 30 minutes. <\/p>\n
\t\t Flip the dough out of the proofing basket and onto a sheet of parchment paper and score it. <\/p>\n
\t\t Bake as follows, noting that the time with the lid on has been increased to yield a lighter-colored loaf than the recipe photo. If you want a dark bread like the photos, take the lid off after 20 minutes. <\/p>\n
\t\t 500\u00b0F for 15 minutes, lid on <\/p>\n
\t\t 450\u00b0F for 10 minutes, lid on <\/p>\n
\t\t 450\u00b0F for 10-15 minutes, lid off <\/p>\n
\t\t The high moisture content of this dough makes the bake time relatively long. When it is done, the bread should have an internal temperature over 205\u00b0F and sound a bit hollow when you knock on the base. <\/p>\n
\t\t Let the bread cool for several hours or even a full day before you slice it.<\/p>\n
Notes
\n\tFlour Selection: Hard white spring wheat seemed like a fun wheat to choose to better see the psyllium in the crumb. Please feel free to use other flours if you prefer. Note that softer varieties will need less water, and harder\/stronger wheats will absorb more water. Also, you may find the tips in this article helpful: Baking Bread with Low Gluten Wheat whether you’re using a high or a low gluten wheat.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"
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