Psyllium husk is the outer covering of the seeds from the Plantago ovata plant. Rich in soluble fiber, it has the ability to absorb and hold a significant amount of water, expanding to form a gel-like substance. This property makes it beneficial for digestive health, aiding in bowel regularity and relieving constipation. In the culinary world, it’s often used as a binding agent in baking, especially in gluten-free and low-carb recipes.
Nutritional Information (per 100g):
- Calories: 71 kcal
- Protein: 0g
- Carbohydrates: 17g
- Sugars: 0g
- Fat: 0g
- Fiber: 71g
- Sodium: 12mg
- Potassium: 539mg
(Note: Nutritional values can vary based on the brand and specific processing methods.)
Ingredients:
- Husk of the Plantago ovata seeds
How to Use: As a dietary supplement: Mix psyllium husk with a large glass of water and drink immediately. Ensure you drink plenty of water throughout the day when consuming psyllium.
In baking: Psyllium can act as a binding agent, especially in gluten-free recipes. It can help improve the texture and moisture retention of baked goods.
Recipe Idea – Gluten-Free Psyllium Bread: Ingredients:
- 1 cup almond flour
- 1/4 cup psyllium husk powder
- 1 tsp baking powder
- 1/4 tsp salt
- 4 large eggs
- 1/4 cup coconut oil, melted
- 1/2 cup warm water
Instructions:
- Preheat the oven to 350°F (175°C) and grease a loaf pan.
- In a bowl, combine almond flour, psyllium husk powder, baking powder, and salt.
- Add in the eggs and melted coconut oil, mixing well.
- Gradually add the warm water and stir until a dough forms.
- Transfer the dough to the prepared loaf pan and spread it out evenly.
- Bake for 50-60 minutes or until the bread is firm and golden on top.
- Remove from the oven and allow it to cool before slicing.
Diets it fits into:
- Vegetarian
- Vegan
- Gluten-free
- Keto
- Paleo
Note: Always consult a healthcare professional before adding significant amounts of psyllium husk to your diet, especially if you have existing digestive issues or take medications.
