Fiber doesn’t work unless you take it! Try these fiber recipes that mix with your Konsyl fiber OTC/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 any juice or cold beverage you like. Natural psyllium fiber is nearly tasteless, so it can be 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.

Side Dishes

Desserts

Drinks

 
Enchiladas with Fiber Ice Cream Topping Jason's Vanilla Super Shake Golden Glow
Fresh Zucchini Pancakes   Heather's Mama-To-Be Smoothie Picker-Upper 
Italian Style Hamburgers   The Aloha Apple Delight 
Pumpkin (or Winter Squash) Bread   The Kidder Piccadilly 
    The Vino Colombiano 
    LA Driver  Ruby Flip 
    Soup Surprise

 

Fiber Side Dishes

Enchiladas with Fiber

2010 Runner Up
Submitted by Dorothy O. from Albuquerque, NM

Ingredients:

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 chedder cheese (grated)
2 cups low fat mild chedder (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

 

Fresh Zucchini Pancakes

Ingredients:

2/3 cup biscuit mix
6 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 a 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.

 

Italian Style Hamburgers

Ingredients:

1 lb. ground beef
4 tsp. Konsyl
1 finely chopped small onion
1 tsp. Italian seasoning
4 slices Mozzarella cheese
4 hamburger buns

Knead together ground beef, Konsyl fiber supplement, 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.

 

Pumpkin (or Winter Squash) Bread

Konsyl's Featured Fall Recipe
Makes 2 loaves

Ingredients:

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 loaf pans.

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 sugars 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 the oven 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 cooling rack.

 

Ice Cream Topping

2010 Runner Up
Submitted by John T. from Frost Lake, MN

Ingredients:

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)

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!

When you send your recipe, include:

  • All ingredients and measurements, including the type of fiber supplement used.
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  • 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!

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Jason's Vanilla Super Shake

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:

8 oz. of Vanilla Soy Milk
1 teaspoon of Konsyl Original fiber supplement

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!!!!!"

 

Heather's Mama-to-Be Smoothie

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 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement

Pile ingredients up in blender and whirl. That’s about 35 grams of protein!

The Aloha

8 oz. cup of chilled pineapple juice (canned or frozen)
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement

 

The Kidder

Vanilla

8 oz. cup of chilled lowfat milk
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
1/2 teaspoon of vanilla extract
1 teaspoon sugar or 1 packet of artificial sweetener (optional)

Chocolate

8 oz. cup of chilled lowfat chocolate milk
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
1 tablespoon of chocolate syrup

Strawberry

8 oz. cup of chilled lowfat milk
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
1 cup fresh strawberries

 

The Vino

8 oz. cup of grape juice
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
Splash of lime juice if desired

 

LA Driver

8 oz. cup of orange or grapefruit juice
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement

 

Soup Surprise

8 oz. cup of consommé
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
Add salt and pepper to taste

 

Golden Glow

8 oz. cup of apricot juice
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
Splash of lemon juice

 

Picker-Upper

8 oz. cup of prune juice
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
Splash of lemon juice

 

Apple Delight

8 oz. cup of apple juice
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
Dash of cinnamon

 

Piccadilly

8 oz. cup of iced tea
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
Add lemon, cream or sugar to taste

 

Colombiano

8 oz. cup of iced coffee
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement
Add cream and sugar to taste

 

Ruby Flip

8 oz. cup of V-8 juice or fruit punch
1 teaspoon of Original Konsyl or Konsyl Easy Mix fiber supplement