In previous articles, while talking about getting back to normal after the winter holidays, I mentioned psyllium – an extremely effective detox product. Besides that, this product has many other benefits that are worth mentioning. In this article, I would like to introduce it to you from a different perspective and see what other benefits psyllium has. Even if you already know about this miraculous product, I'm sure you will find something interesting in how you can use it.
Health advocates are increasingly referring to psyllium as a unique superfood. So what makes it unique?
Almost 80-85% psyllium consists of fiber. Of particular value is the fact that for the most part (71%) it is soluble fiber, which serves as an excellent food for the beneficial intestinal microflora.
The high fiber content of psyllium is responsible for its medicinal properties. The mucous mass formed as a result of the interaction of the husk with the liquid, entering the gastrointestinal tract, acts in several directions at once:
- Reduces blood sugar, preventing the development of type 2 diabetes.
- Removes harmful toxic substances from the body, being the most powerful enterosorbent.
- Gently envelops the intestines, helping to speed up the healing of ulcers and erosions.
- Improves intestinal motility.
- Reduces the risk of stones in the gallbladder and biliary tract.
- Creates a breeding ground for intestinal microflora.
- Relieves constipation and diarrhea.
- Reduces the level of bad cholesterol.
- Slows down the absorption of fats and carbohydrates, preventing excess weight gain.
At the same time, psyllium contains practically no digestible carbohydrates. The main culinary property of psyllium, which makes it a key ingredient in low-carb, gluten-free baked goods, is its ability to absorb moisture. One gram of pure plantain flour absorbs 45 milliliters of water, and the calorie content of such flour is only about 30 kilocalories per 100 grams.
In cooking, psyllium powder (flour) is used as an alternative to wheat flour, while the structure, and consistency of the dough are preserved. It can be used to bake thin crepes, fluffy waffles, pancakes, buns, it is added to products made from almond, coconut, sesame flour. psyllium powder helps to make the dough more flexible, light and airy, enriches baked goods with fiber, making them healthier.
There are several guidelines to follow when using psyllium for food:
- Drink plenty of water as psyllium husks absorb water.
- Introduce the ingredient into the diet gradually, starting at 1 teaspoon per day.
- The daily rate is about 2 tbsp. spoons per day.
- In rare cases, an allergic reaction to psyllium may occur. In this case, you should exclude it from the diet.
Here are some simple psyllium recipes to help you make your diet healthier.
Wheat free psyllium cottage cheese pancakes
Ingredients: 500 g of fatty cottage cheese; 50 g almond or coconut flour; 15 g psyllium; 1 g vanillin; sweetener to taste.
Stir all the ingredients to make a soft, homogeneous dough. Form the pancakes and sauté them in vegetable oil. When serving, you can decorate the dish with your favorite fruit or berries.
Apple charlotte with psyllium
Apple charlotte is a simple but very tasty dish, for the preparation of which you will need: 5-6 medium-sized apples; 250 g oat flour; 10 g psyllium; 150 g date syrup; 30 g of nut butter; 6 g cinnamon; 10 g soda; 1 teaspoon lemon juice.
Cut the apples into thin slices. Mix 250 ml water, syrup, flour, psyllium, nut butter and cinnamon and whisk with a blender. Quench the baking soda with lemon juice and add to the dough. Place the apples on the bottom of a baking dish and cover them with dough. Place the charlotte in a preheated oven and bake at 180-190 ° C until tender (about 35-40 minutes).
A delicious, aromatic dessert with psyllium is ready!
Enjoy!