Description
This homemade, high fiber chicory root syrup is extremely low in calories and high in fiber, while being slightly sweet and flavored with vanilla. The secret is inulin, a soluble fiber from the chicory root that benefits gut bacteria by acting as a prebiotic. This sugar free syrup is also calorie free, and works as a less sweet substitute for honey or maple syrup.
Time
Prep Time:
5 minutes
Cook Time:
5 minutes
Total Time:
10 minutes
Cost
Total Cost:
Cost per Serving:
$0.22
Ingredients
Serving(s)
- 1/2 cup Water
- 1/4 cup Inulin
- 1 tsp Liquid monk fruit
- 1/2 tsp Vanilla extract
- 1/8 tsp Salt
Instructions
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- Add water to a small mason jar. Microwave for about 40 seconds, or until the water is about 150F.
- Add the inulin 1 tbsp at a time, cover, and shake to fully dissolve the inulin. Repeat until you've mixed in all the inulin.
- Remove the lid, and microwave for 20 seconds. Add the liquid monk fruit, vanilla, and salt, and shake to fully combine.
- Let the syrup rest at room temperature for at least 10 minutes before serving. Store in the fridge for up to 1 week, or freeze indefinitely.
Notes
- Alternatively, you can make this on the stovetop. Whisk together inulin, salt, and water in a small pot. It's okay if it's a little clumpy; this will break down as it cooks.
Bring the pot to a boil over high heat, and let it boil for about 2 minutes with occasional stirring. Remove from the heat, and mix in vanilla extract and liquid monk fruit.
- You can use this fiber syrup as a 1:1 alternative for honey, maple syrup, or sugar free syrup.
- For a specific recipe with this high fiber inulin syrup, check out my High Fiber Protein Bar!
Nutrition Facts
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Total Fat: 0.0g (0%
0 % of Daily Value (78 g)
)
Sodium: 37mg (2%
2 % of Daily Value (2300 mg)
)
Total Carbohydrate: 6.4g (2%
2 % of Daily Value (275 g)
)
Fiber: 6.3g (22%
22 % of Daily Value (28 g)
)
Net Carbs: 0.1g
Total Sugar: 0.0g
Protein: 0.0g (0%
0 % of Daily Value (50 g)
)
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Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
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Calcium: 2mg (0%
0 % of Daily Value (1300 mg)
)
Iron: 0.0mg (0%
0 % of Daily Value (18 mg)
)
Magnesium: 0mg (0%
0 % of Daily Value (420 mg)
)
Potassium: 0mg (0%
0 % of Daily Value (4700 mg)
)
:
:
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:
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0.0
:
0.0
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:
9.7
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