Fiber doesn’t work unless you take it! Try these fiber recipes 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. Test out these fiber recipes or contact us to share some of your own fiber recipes.
Fiber Side Dishes
2010 Runner Up
Submitted by Dorothy O. from Albuquerque, NM
- ½ cup red chili powder
- 1 -2 TBS Konsyl Fiber Supplement
- 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, t urn 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 b eans and rice.
- 2/3 cup biscuit mix
- 6 rounded tsp. KONSYL
- ¼ tsp. pepper
- ¼ cup grated Parmesan cheese
- 1 medium zucchini, grated
- 1 cup grated cheddar cheese
- 2 eggs
- ½ cup milk
Mix together all ingredients in order listed with wooden spoon. Spoon onto well greased hot griddle. Brown one side and then turn and brown the other. Cook until zucchini is desired tenderness. Serve hot with butter. Makes 6 pancakes.
- 1 lb ground beef
- 4 rounded tsp. KONSYL
- 1 finely chopped small onion
- 1 tsp. Italian seasoning
- 4 slices Mozzarella cheese
- 4 hamburger buns
Knead together ground beef, KONSYL, onion and Italian seasoning. Shape into 4 patties and place on grill. Cook on both sides until brown, top with cheese and cook until cheese melts. Serve on bun topped with I tablespoon heated pizza sauce.
Konsyl's Featured Fall Recipe
Makes 2 loaves
- 1 cup pureed butternut squash
- 2 cups white whole wheat flour
- ½ cup Konsyl Original Fiber supplement
- 2 tsp baking powder
- 1 tsp baking soda
- 1 tablespoon cinnamon
- 1 tsp ground allspice
- 1 tsp ground nutmeg
- 1 tsp ground ginger
- 1 tsp ground cloves
- ½ tsp salt
- 1 cup unsalted butter, softened
- ½ packed brown sugar
- ½ sugar
- 2 eggs
- 1 cup sour cream
- 1 tsp vanilla extract
Preheat oven to 350F. Lightly grease two 8 x4 inch loafpans.
Sift flour, baking powder, baking soda, cinnamon, allspice, nutmeg,ginger, cloves and salt together in bowl and set aside.
In another bowl, cream the butter and both sugers with an electric mixer until smooth.
Add eggs one at a time, mixing well after each addition.
Add sour cream, vanilla and the squash. Mix well.
Stir in reserved dry ingredients until just combined.
Spread batter in prepared pans, smooth the top, and bake in the center of theoven until a wooden toothpick comes out clean about 40 minutes.
Cool loaf in pan on a wire rack for 15 minutes.
Run knife around edges and turn it out onto the rack.
- ½ cup butter or margarine, room temperature
- ½ cup shortening
- 14 rounded tsp. KONSYL
- 1 ½ cups confectioners’ sugar
- 1 ½ tsp. vanilla
- 1 ¼ cups all-purpose flour
- 1 ½ cups corn flake cereal
- ¾ cup chopped pecans
Preheat oven to 350°. Cream together butter, shortening, KONSYL and sugar. Add remaining ingredients and stir to well combine (may be kneaded). Shape dough into 1” to 1 ½” balls and place on ungreased cookie sheets. Bake 13 to 15 minutes or until lightly browned. Cool on wire racks. Makes 42 cookies.
Serve with fresh strawberries or blueberries and whipping cream.
2010 Runner Up
Submitted by John T. from Frost Lake, MN
- 6 tbsp. Konsyl Fiber Supplement
- 2 oz. melted semi-sweet chocolate
- ¼ cup honey
- 4 tbsp. cocoa powder
- 1 tsp. vanilla
- ½ cup hazelnuts toasted and chopped
- ½ cup hazelnut spread (I like Nutella)
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.
2010 Grand Prize Winning Recipe
Submitted by Bruce M. from Topeka, KS
- 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
- ¼ cup ground flax seed
- ¼ 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
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
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:
When you find a great new combination, send us your healthy fiber recipe!
- 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 send your recipe, include:
- All ingredients and measurements, including the type of fiber supplement used.
- Your name
- Email address
- Phone number (if we need to contact you further)
- Optional - a photo of the food or drink. Include yourself in the photo, too!
Jason emailed us: "This works so well for me because I am lactose intolerant and I would love to have a glass of milk that I cannot have. My little milkshake takes care of milk cravings and works a bunch of my sweet tooth desires away."
In a cup with strong lid add:
Shake the mixture like a wild animal, and then drink it down. It is nice and thick, cold, and vanilla flavored -- a lot like a vanilla milkshake.
Jason says: "After a year of using this magical stuff, I am a changed man!! I just cannot believe that this product was all I needed. I am extremely thankful for the new life that Konsyl has given me and my family. THANK YOU KONSYL, THANK YOU!!!!!"
Mary from Midlothian, Texas gave us her recipe: "I am almost 62 and have had strenuous workouts 7 times this week alone. I attribute most of my energy to the Konsyl regimen I have used for the last 5 years.
I have a Konsyl fiber supplement
cocktail mixed with Plum Juice (light version) 3 times every week.
I think I bore people singing the praises of this product."
Contributed by Heather. "My morning drink while I was pregnant. My midwife recommended 80-100g of protein a day to avoid high blood pressure and fiber to avoid hemmorhoids!"
- 1 frozen banana
- Handful of washed organic kale
- About a cup of vanilla or plain yogurt
- 2 scoops of soy protein powder - vanilla flavor
- Some frozen blueberries, strawberries, mango or any mix of those
- Some juice - whatever’s available or just some water/ice
- 1 rounded teaspoon of Original KONSYL or KONSYL Easy Mix fiber supplement
Pile ingredients up in blender and whirl. That’s about 35 grams of protein!