Healthy Fiber Recipes
Recipes for Fiber Supplement Powders
Courtesy of Konsyl
Fiber doesn’t work unless you take it! Try these ideas for what to mix with your fiber supplement powder. These healthy fiber recipes make fiber a daily treat. Konsyl Original psyllium fiber supplement and Konsyl Easy Mix psyllium fiber supplement are unflavored powders, so you can mix them with a juice or beverage you like. Natural psyllium fiber is nearly tasteless, so a spoon or two is easily added to baked goods like brownies, muffins or pancakes. You may need to thin the batter with a little extra liquid.
2010 Konsyl Recipe Contest Winners
Grand Prize Winning Recipe
Submitted by Bruce M. from Topeka, KS
Oatmeal Cookies
Ingredients:
1 ¼ cups prune puree
1 cup Splenda
1 cup Brown Splenda Blend
3 small eggs
¾ cup applesauce
1 teaspoon vanilla extract
3 tablespoons rum
2 tablespoons molasses
1 cup cranberries
2 cups whole wheat flour
1/4 cup ground flax seed
1/4 cup wheat bran
¼ cup Original KONSYL or KONSYL Easy Mix fiber supplement
1 teaspoon soda
1 teaspoon baking powder
2 teaspoons ground cinnamon
1 teaspoon salt
3 cups uncooked oats
Directions:
Preheat oven to 350 degrees.
Replace butter and oil with prunes. Place prunes in a food processor until pureed and smooth.
Soak cranberries, in 3 tablespoons of rum, bring to boil and let stand overnight.
Combine flour, salt, baking powder, soda, cinnamon, flax seed and wheat bran. Set aside.
Cream together prunes, white sugar, and brown sugar. Beat in eggs one at a time; then add applesauce, molasses, liquid from cranberries and vanilla.
Mix in flour mixture, if dough is too soft then add more whole wheat flour to bring dough up to the correct texture. Chill dough. Use medium cookie scoop. Flatten with your fingers; cookies will not spread while baking.
Bake for 10 to 12 minutes in preheated oven. Allow cookies to cool on baking sheet for 3 minutes before transferring to a wire rack to cool completely.
Total Cookies: 32 with 150 calories each
Runners Up:
Enchiladas with Fiber
Submitted by Dorothy O. from Albuquerque, NM
Ingredients:
½ cup red chili powder
1 -2 TBS Konsyl
1 tsp cilantro
1 tsp garlic salt
Olive oil
12 whole wheat tortillas
2 cups low fat sharp shedder cheese (grated)
2 cups low fat mild shedder (grated)
2 cups mozzarella cheese (grated)
Take the chili powder, Konsyl, cilantro, garlic salt and mix together in a deep pie dish. Refrigerate for up to 2 hours or even overnight.
Using a large bowl , mix all of the cheeses together. Warm the oil in a large frying pan. Take the tortilla and one at a time dip a tortilla in the chili sauce and lay in the oil for a few seconds, turn it around to the other side and cook for a few seconds. When you are done you should have a stack of tortillas on a plate ready for your cheese. On a piece of saran wrap put one tortilla and fill with the cheese mixture and wrap the tortilla just like a burrito then wrap the tortilla in the saran wrap when you are done. Complete the other 11 tortillas the same way. When you get ready to eat unwrap your enchilada and put in a steamer until cheese is melted inside serve with beans and rice.
Konsyl Nation PrizeIce Cream Topping
Submitted by John T. from Frost Lake, MN
Ingredients:
6 tbsp. Konsyl
2 oz. melted semi-sweet chocolate
1/4 cup honey
4 tbsp. cocoa powder
1 tsp. vanilla
1/2 cup hazelnuts toasted and chopped
1/2 cup hazelnut spread (I like Nutella)
Directions:
You can use a food processor, blender or an aggressive whisk to combine the ingredients all at once. This topping tastes best with chocolate-based ice creams such as revel fudge, rocky road, chocolate chip, chocolate mousse, chocolate fudge, cookie dough, cookies and cream, moose tracks, caramel swirl, etc., etc. You can store this in the fridge. To get it ready to serve just put it in the microwave for about a minute or so on 50% power.
Fiber Drink Recipes Remember: Natural psyllium fiber suspends in liquid – it doesn’t dissolve. If you’re using the maximum dose of a fiber supplement like Konsyl Original, shake with liquid in a cup or jar with lid. You can also use a blender, stick mixer (immersion blender) or handheld latte foamer.
Mixing Tip: For maximum palatability, add ice cubes and use a blender. Drink immediately after mixing. Note: If you're just starting your fiber therapy, use only 1/2 teaspoon for the first few days then gradually increase your fiber intake.
Make Your Own Cocktail
Try your favorite beverage or a flavoring with water, like an individual-size sugar-free drink mix packet or a shot of flavored coffee creamer. Anything except hot or carbonated beverages should work. Carbonated beverages should not be shaken, because they will erupt. Hot liquids are not recommended for two reasons:
- Hot liquids could splatter if shaken in a closed container.
- You may not be able to drink the mixture quickly, before it begins to thicken, due to the temperature of the liquid.
When you find a great new combination, send us your healthy fiber recipe!
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- Email address
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