This has been my favourite breakfast lately. Easy to prepare the night before, great for busy mornings and fibre filled to support gut health. While we have been bombarded with “high protein” foods lately, fibre is just as, or if not MORE, important for overall health. We need soluble and insoluble to support proper gut health, regular bowel movements, lower cholesterol, blood sugar balancing/metabolism support, weight management, hormone support and much more. It does a lot of heavy lifting in our bodies!
Women need 21-30g/day (depending on age - lower end of range as you age)
Men need 28-38g/day (depending on age)
Reminder - add more gradually and drink enough water. Adding more fibre too fast can lead to bloating and harder stools, but that doesn’t mean it is harmful.
I came across this recipe on social media after going down a fibre rabbit hole trying to find some new recipes (@sophiethenutritionist). This can be adjusted as you like with added buckwheat groats, less coconut or different nuts. It is best to prep the full batch once, which will last you 4-5 mornings. This provides a good source of protein AND fibre.
There is so much food noise out there, which can be very confusing. Try sticking to eating whole foods, fueling ourselves properly but not overthinking it. I want you to enjoy your food and see the benefits. I hope you enjoy this recipe as much as I do.
Ingredients:
140g Oats (approximately 1.5 cups)
60g Mixed Nuts, chopped (approximately 1/2 cup) - I like pecans, walnuts, almonds)
50g Pumpkin seeds (approx 1/3 cup)
45g Shredded coconut (approx 1/2 cup)
45g Raisins (approx 1/3 cup)
20g Ground flax seeds (2 tbsp)
20g Chia seeds (2 tbsp)
To make one serving:
1/2 cup Muesli mix
1/2 cup Milk of choice (I use soy milk as I am dairy free and that provides extra protein and calcium)
1/2 Grated apple
1/4 cup Plain greek yogurt
Let it soak overnight in the fridge. Add more toppings such as cinnamon, psyllium powder, honey or berries to your liking.
Dr. Karen