How to Add Fiber Supplement to Recipes
- 1). Purchase a fiber supplement in powder form from your local pharmacy. Sometimes called "bulk-forming laxatives," products such as Metamucil and Benefiber are some of the most commonly known types. Take the flavor of the dish you will prepare into consideration.
- 2). Add the powder to recipes such as gelatins, milkshakes/smoothies, or fruit bars to increase their fiber punch. Mix in the powder at the most liquid portion of your recipe until it is completely dissolved (traditionally, powder supplements are mixed into water and drunk by themselves).
- 3). Cook and serve as normal.
- 1). Purchase a 100 percent bran cereal.
- 2). Grind the cereal in the blender until it is the consistency of flour (approximately 60 to 90 seconds).
- 3). Substitute bran flour for anywhere up to 1/4 cup of your all-purpose flour, which is low in fiber and has little nutritional value (1 cup of this mixture adds 10 g of fiber to your recipe).
- 4). Bake and serve as the recipe requires. Do this for breads, pancakes, muffins, etc.
- 1). Add in one additional ingredient to your favorite recipes (add nuts to your muffins or bread, add beans and extra vegetables to your soup, add chickpeas or kidney beans to your favorite salad, throw in some flaxseeds to your muffin or bread mix, add berries to your oatmeal or dessert).
- 2). Fold in the additional ingredient before baking begins or toss on after the dish is completed.
- 3). Sprinkle a pinch of wheat germ on your dish just before serving. Wheat germ is a light, almost flavorless part of the wheat kernel that packs a giant fiber punch.
- 1). Eliminate the meat in your recipe, since fiber is not found in animal products.
- 2). Substitute meat with a hearty vegetable that will stand up to the flavors of the dish (i.e. beef lasagna to eggplant lasagna, fried chicken to fried zucchini, squash and okra).
- 3). Prepare the recipe as normal and serve accordingly, adjusting any sauces where necessary.