Are you looking for a way to thicken your recipes plus have the added benefits of nutrition? Psyllium is a wonderful option that delivers both.
What is psyllium?
It is a plant-derived soluble fiber, available as coarse “husks” or finely ground.
Pure psyllium seed husk contains no gluten. The psyllium plant is not a wheat. Look for a premium, pure product with no additives if you are on a celiac diet.
1 ounce has: Calories 91 / Fat 0 g / Carb 22.7 g / Fiber 22.7 g / Protein 0 g
Studies have shown that psyllium relieves constipation. When combined with water, it swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract.
Due to the fiber in psyllium, it has been shown that a high fiber diet may help lower insulin and blood sugar levels and improve cholesterol levels in people with diabetes.
Studies also show that a diet high in water-soluble fiber is associated with lower triglyceride levels, and a lower risk of cardiovascular disease.
Be sure to increase your water intake when eating foods that include psyllium.
How do I use psyllium?
You can use it as an egg substitute in recipes.
It can be used to thicken and give body to fillings, puddings, and sauces. Once added to a recipe, allow the ingredients to sit for 10+ minutes. This gives the psyllium time to activate and thicken.
For best results, use a maximum of 1 tsp of ground psyllium per 2 cups total recipe volume. Whisk or blend briefly into a recipe. Be careful to not over-blend.
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