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Psyllium recipes given here may reduce blood cholesterol, if eaten over a long period of time. These recipes use ingredients that are high in soluble fiber, beta caroteine, potassium, calcium, etc. The main ingredient of these recipes is oat or oat bran. The recipes oat - carrot kheer, oat kheer, etc. are low cholesterol foods diet and very tasty, tempting, and nutritious.
 Psyllium Husk
Psyllium, also referred to as ispaghula or isabgol is derived from the husks of Plantago ovata seed, a plant native to India and Iran. It contains a high level of soluble dietary fiber (0.7g soluble fiber in 1g of psyllium husk) and has been studied as a cholesterol lowering agent.
Uses of Psyllium Husk based on Scientific Evidence
- Psyllium for cholesterol control
- Constipation remedy & may be helpful in hemorrhoid bleeding
- Diarrhea remedy
- Fat excretion in stool
- High blood sugar level (Hyperglycemia)
- Colonoscopy preparation
- Inflammatory bowel disease
- Irritable bowel syndrome
- Psyllium for weight loss and obesity
- Psyllium Uses based on tradition but not studied scientifically
bleeding hemorrhoids, boils, bronchitis, colon cancer prevention, diverticular disease, dysentery, excessive menstrual bleeding, gallstones, hearing damage, high blood pressure, incontinence, psoriasis, stomach ulcer,etc.
Psyllium Husk for High Cholesterol
FDA already approved a health claim on psyllium, 3g to 12g soluble fiber from psyllium seed husk when included as part of a diet low in saturated fat and cholesterol may reduce total cholesterol and LDL levels.
Cholesterol Lowering Recipe - 1 : Oat - Carrot Kheer
Recipe type: Dairy product, fat-free
Preparation time: 10 minutes
Ingredients: (for 3)
- 1 cup Rolled oats or oat bran
- 3 cup skim milk or more, depending on the desired consistency of Kheer
- 2 tsp Psyllium husk (Isbalgol, Metamusil-unflavoured) Psyllium Husk
- 1 Carrot, small, finely chopped
- 10-15 almonds, skin removed, and grated
- 10-15 Raisins (Kishmish)
- 1/8 tsp Cardamom powder
- 2 tsp Sugar or to taste
Preparation
- Soak rolled oats and raisins in 1.5 cup milk for 5-7 minutes.
- Boil remaining milk in a skillet with carrot for 5 minutes. Add soaked
oats and raisins of step 1 with milk and boil for 5 minutes.
- Add psyllium husk, almonds and cardamompowder and mix.
- Serve warm or cold.
Cholesterol Lowering Recipe - 2 : Oat Kheer
Recipe type:Dairy product, fat-free
Preparation time: 5 minutes
Ingredients: (for 1)
- 2 Tbs Rolled oats
- 1 Tbs Corn flacks
- 200 ml Skim milk or more, depending on the desired consistency of Kheer
- 2 tsp Psyllium husk (Isbalgol, Metamusil-unflavoured) [For lowering cholesterol] Psyllium Husk
- 10 Raisins (Kishmish)
- 2 tsp Sugar or to taste
Preparation
- In a bowl pour milk and add all ingredients.
- Microwave the contents of step 1 for 2 minutes.
- Garnish with corn flacks immediately before serving.
- Serve warm.
Cholesterol Lowering Recipe - 3 : Sprouted Oat Milk
Recipe type:Dairy product, fat-free
Preparation time: 10 minutes
Ingredients:
- Whole oats, 1/4 cup
- 1 Tbs Corn flacks
- Skim milk, 1 cup
- Water, 1 cup
- Almonds, 10-15
- Cardamom powder, 1/2 tsp
- Sugar to taste
Preparation
- Soak oats in water. Cover in a muslin cloth and let them sprout for 1-2 days. For detailed method for sprouting sprouting.
- Soak almonds in water. Cover in a muslin cloth and let them sprout for 1-2 days.
- Wash oats with water and put in a blender and pour 1 cup water. Blend for 1 minute. Add milk and blend for another minute.
- Strain the liquid through a steel mesh strainer and discard the the hull pulp.
- Put the liquid back in blender. Peel the sprouted almonds and put in the blender. Blend for 5 minutes and add cardamom powder and sugar. Blend for another 1/2 minute.
Serve Chilled.
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