Apart from its ability to keep you regular, a high-fibre diet can play a crucial role in regulating blood sugar levels, lowering cholesterol, and even supporting a healthy gut microbiome. With the average adult only consuming 15-17 grams of fibre per day, it’s clear that many of us are falling short of the recommended daily intake.
Whether you’re looking to boost your energy levels, support your digestive health, or simply feel more satisfied and full, these five high-fibre recipes are sure to add some excitement into your diet.
The Importance of Fibre in Your Diet
Found in the cell walls of plants, fibre is a complex carbohydrate that plays a vital role in maintaining the health of our digestive system, regulating our blood sugar levels, and even supporting our overall well-being.
When it comes to the average diet, fibre is often woefully underrepresented. In fact, the World Health Organization recommends that adults consume at least 25-30 grams of fibre per day. Alarmingly, the average American adult consumes a mere 15 grams of fibre per day, leaving a significant gap in their daily fibre intake. It’s no wonder that digestive issues, constipation, and even chronic diseases are on the rise.
The good news is that incorporating high-fibre foods into your diet is easier than you think. And it’s not just about adding a few fibre-rich foods to your plate; it’s about making a conscious effort to prioritise fibre in your daily eating routine. In this blog post, we’ll be exploring the power of five high-fibre foods that can transform your health and wellbeing. From ancient grains to cruciferous veggies, we’ll delve into the benefits of each and provide you with practical tips on how to incorporate them into your daily meals.
Below, check out some of our favourite flavourful high-fibre recipes to integrate into your diet:
Cinnamon Porridge with Apple and Pear
Ingredients:
- 180 ml oat milk or just milk for non-vegan version
- 1 tsp cinnamon
- 50 g oats
- 2 tsp agave syrup, or your preferred sugar
- ½ apple
- ½ ripe pear
- 1 handful blueberries
- 1 tbsp walnut kernels
- ½ tsp chia seeds
- ½ tsp flaxseed
- 1 tbsp Collagen Peptides (Optional)
- 1 tsp Prebiotic Acacia Fibre (Optional)
Directions:
- For the porridge, bring the oat milk and cinnamon to the boil in a small saucepan.
- Stir in oats and 1 teaspoon agave syrup, simmer for 1–2 minutes while stirring.
- Optional: Add Collagen and/or Fibre.
- Remove from heat, transfer to a bowl and let soak for about 5 minutes.
- In the meantime, wash the apple and pear for the topping, remove the cores, quartes and cut into fine slices.
- Wash the blueberries and drain well.
- Roughly chop walnuts as desired.
- Top the oatmeal with apple, pear, blueberries and walnuts.
- Drizzle with 1 teaspoon agave syrup.
- Sprinkle with chia and flax seeds.
Winter Quinoa
Ingredients:
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable stock
- 4 cloves garlic minced
- 2 spring onions chopped
- 2 cups spinach, chopped
- 1 can chickpeas, drained
- 1 medium head of broccoli
- finely chopped or grated
- 1 carrot, grated
- ½ cup walnuts or pecans, chopped
- 1 large red chilli (sliced with the seeds removed)
- 1 rind and juice of 1 bloody orange
- ¼ cup extra virgin olive oil
- Salt and pepper to taste
Directions:
- In a saucepan, combine quinoa, vegetable stock, garlic and spring onion. Cook on medium heat for 15 – 20 minutes until liquid is absorbed.
- Stir in the rest of the ingredients and season with salt and pepper.
Zucchini Boats
- 2 large zucchini’s
- 8 oz shredded chicken
- 1 cup chopped tomato
- ½ cup onions, chopped
- 2 cloves garlic, chopped
- ½ cup tasty cheese
- 1 tbsp olive oil
- 1 tsp chilli powder
- salt and pepper to taste
- 1 tbsp Pure Hydrolyzed Collagen, optional
- 1 tsp Prebiotic Acacia Fibre, optional
Directions:
- Preheat the oven to 200C.
- Scoop the middle part of the zucchini out to create space for the filling.
- Bake the empty zucchini boats for 20 minutes.
- Start preparing the filling by placing a saucepan on medium heat and adding the olive oil.
- Once the oil is hot add the onions and garlic and sauté for 3 minutes.
- Add the chopped tomato and shredded chicken.
- Add the Collagen and/or Fibre (optional)
- Remove the zucchinis from the oven once they are done and stuff them with the filling.
- Sprinkle the cheese on top and bake for another 5 minutes or until the cheese has melted.
Green & Glorious Smoothie
Ingredients:
- ½ bunch kale
- 1 handfull spinach
- ½ cucumber
- 1 mango sliced
- ½ cup coconut water
- 1 tbsp Collagen Peptides, optional
- 1 tsp Prebiotic Acacia Fibre, optional
Directions:
- Blend and enjoy!
Vegetable Omelette
Ingredients:
- 2 eggs
- ½ onion, white or red
- ½ clove garlic
- 1 cm fresh ginger
- ½ stalk of celery
- 2 small carrots
- 2 mushrooms
- ½ tsp turmeric
- salt and pepper
- 1 tbsp Pure Hydrolyzed Collagen, optional
- 1 tsp Prebiotic Acacia Fibre, optional
Directions:
- Beat the eggs and salt and pepper lightly.
- Cut half the onion into rings.
- Peel the ginger and chop it as finely as possible.
- Cut the celery and carrot into rings as thin as possible.
- Mix everything and add the (crushed) garlic and turmeric.
- Add the Collagen and/or Fibre (optional).
- Put a little oil in the small pan over low heat and add the beaten eggs. Cover with ingredients and cook until the omelette easily comes off the pan.
