There are so many nifty ways to use psyllium in your foods to benefit your health. Psyllium is a gluten-free seed that is finely milled into the powdered form known as psyllium husks. It’s tasteless and nearly calorie-free, making it useful for many dietary and culinary purposes. You probably know psyllium for being used in fiber supplements to promote regularity, but it's also great for your overall health outside of digestion. Psyllium helps to keep you fuller longer, improve your blood sugar, and even reduce your cholesterol. Try some of these ways to use psyllium in your foods and you’ll likely see an improvement in your appetite, digestion, blood sugar, and maybe even your jean size!
1. Shakes and Smoothies
One of the easiest ways to use psyllium is to thicken up a shake or a smoothie. Start by using ¼ teaspoon of psyllium husk powder per 12 ounce smoothie for one super-filling treat that's a thick, creamy dream!
Need to thicken your favorite soup but don't want to use flour? No problem! Just use 1-2 tablespoons of psyllium per 4 cups of soup to add thickness with no odd taste at all. You can blend it in with your soup during cooking or stir it in while it's still hot.
Homemade gravy usually contains white flour to thicken it up, so to make it more calorie-friendly and gluten-free, use psyllium instead. Then it can be your little secret, when people ask why your gravy’s so incredibly healthy and filling!
Mix psyllium powder into your next homemade dressing recipe to add a thicker texture in just minutes! Just be aware that psyllium does not disperse well in oil, so use it in cream-based dressings instead. Combine it with your choice of milk and favorite herbs or spices to create a tasty, high fiber, cream-based dressing in just seconds! Start by using ¼ teaspoon for a 2 serving recipe and adjust as needed.
5. Hot Cereal
Love your morning bowl of oats? Give them a boost of fiber with ¼ teaspoon of psyllium husk powder and you’ll likely be full until lunch! Psyllium stirs well into hot cereals like oatmeal, rice, and quinoa, or even into yogurt if you're not a cereal fan.
6. Egg-free Baked Goods
Muffins, cookies, or a slice of quickbread, anyone? Whatever your baking talents are, try a bit of psyllium in your next recipe to replace eggs. Psyllium is a wonderful binding agent just like eggs are, which makes it great for individuals with an egg allergy or cholesterol concerns. Use ½ teaspoon of psyllium with 1 teaspoon of water to replace each egg in a recipe.
7. Flour Replacement
For gluten-free bakers, psyllium is a dream come true! If you can take the huge boost of fiber, try using psyllium powder as a replacement for a portion of the amount of flour in a recipe. Try combining with other gluten-free flours like coconut or almond flour, or even with protein powder for the best results and texture.
If you’re new to using psyllium then definitely start slow. This fiber-rich powder can be tough on a newbie’s digestive system despite the filling benefits it has. Psyllium contains 5 grams of fiber and only 15 calories per teaspoon without any net carbohydrates or fat. You can find it at any health food store or online wherever supplements are sold. Do you have any ways to use psyllium in your food?