High-fiber psyllium offers an easy way to improve digestive health and lower cholesterol. Psyllium contains about 71g of soluble fiber per 100g and is sold in whole husks or powdered husks. Psyllium is commonly found in laxatives such as Metamucil, but can be used daily in its pure form in small amounts to promote regularity. Psyllium can be added to foods to add fiber and help bind recipes. Because of its mucilage properties, psyllium is a great thickener and binder for raw and cooked foods. Always consult a doctor before taking psyllium in large quantities or as part of a detoxification regime.
Things You'll Need
- Psyllium, powder and/or whole husk form
- Cooking and baking supplies
Thicken and bind dressings, batters, and pie and quiche fillings. Add 1 tsp. to 3 tbs. of psyllium powder slowly to mixtures as a final step in recipe or at indicated place in recipe.
Increase fiber in smoothies and other drinks. Add 1 to 3 tbs. of powder per serving of drink. Blend or mix well.
Bind no-bake crusts. Sprinkle psyllium powder into mixture as it is being processed in food processor.
Add fiber and texture to baked goods. Combine whole psyllium husks with other dry ingredients and follow recipe.
Tips & Warnings
- Use high-fiber and raw food cookbooks to find recipes already containing psyllium before experimenting with psyllium in your own recipes.
- Psyllium is a supplement and should not take the place of naturally high-fiber whole foods in your diet.
- The Complete Idiot's Guide to High Fiber Cooking; Liz Scott; 2008
- Raw Gourmet: Simple Recipes for Living Well; Nomi Shannon; 1999
- The Green Pharmacy: New Discoveries in Herbal Remedies for Common Diseases; James A. Duke; 1997