For quite a while now, I have been suggesting that people get more fibre in their diet. So, how can we do that in one hit in our busy climate and adhere to the principles of a modified mediterranean way of eating at the same time?
Current dietary recommendations suggest that females get around 25-28 grams of fibre a day and males around 35 grams. There is also some suggestion that in millennia gone by, we ate closer to 100 grams per day. This amount may not be as appropriate today because our gut microbiome has changed, but I would suggest that the recommended amounts are the minimum that we need for optimal health.
So, in the spirit of deliciousness, here’s what I’d recommend for a high fibre, dairy-free, gluten-free, low to moderate carb option: porridge. In winter, eat this hot and in summer, it’ll keep in the fridge for a day or two.
The recipe:
2 tablespoons flax seeds (ground up — buy them like this or better, use a coffee grinder to pulverise whole seeds. This is essential because the seed coating is resistant to human digestion).
2 tablespoons chia seeds
2 teaspoons psyllium fibre
2 tablespoons lupin flakes (https://thelupinco.com.au)
1 scoop pea protein powder (Coles homebrand is fine — get from health food section)
2 teaspoons olive oil
1 teaspoon organic turmeric powder (Coles homebrand - health food section)
3-4 grinds of pepper
Spices to taste — cinnamon / cardamom / nutmeg / ground cloves ….
Honey or Stevia (proper organic stevia from a health food store only) to taste
Add some blueberries / raspberries / or pomegranate seeds — maximum of half a cup
1 packet of konjac rice — get from Coles. If you omit this, add an extra tablespoon of chia seeds and lupin flakes to make up the fibre content.
You could added some other seeds like pepitas or sunflower seeds which are high in fibre, Just chew them well so they break down.
Use some non-dairy milk and water to mix to your desired consistency.
Instead of spices, half the time I grind up a mixture of dried herbs in the coffee grinder that I get in bulk from the health food store. The herbs I choose are for liver health (plus other things) and include: 1 tablespoon each of nettle / lemon balm / lemon myrtle / thyme / lavender.
This may make one or two servings depending on your want?!
You’ll need to drink extra water during the day so it doesn’t gum you up.
See how you go?!
Be well.
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