Recipe 1 – Fibre frittata
Serves 4
Nutrients per serving:
Ingredients
- 3 eggs
- 1 bell pepper
- 80g spinach
- 70g broccoli
- 70g mushrooms
- 60ml soya milk *
- 1 cup sun dried tomatoes
- Pinch of salt and pepper
* Available from Holland & Barrett
Method
Step 1
In a pan over a medium heat, add the broccoli, mushrooms and peppers to the pan with a low-fat oil, cook until soft.
Step 2
Add in the spinach, tomatoes and turn down the heat for 2 minutes. Beat the eggs with a little salt and pepper to taste along with the soya milk.
Step 3
Transfer all of the softened vegetables into the bowl with the beaten eggs and mix to ensure it is well mixed. Add back to the frying pan over a medium heat for about 10 minutes or until egg begins to look set around the edges.
Step 4
Finish it off by placing it under the grill for a couple of minutes so this can finish cooking on the top.
Recipe 2 – Fibre muffin
Serves 8
Nutrients per serving:
Ingredients
- 1 apple, thinly chopped
- 1 cup wholemeal flour
- 120ml soya milk *
- 1 cup chopped pecans *
- ¾ cup oats *
- 40g blueberries, mashed
- 2 tbsp maple syrup *
- 2 tsp baking powder
* Available from Holland & Barrett
Method
Step 1
Preheat oven to 180 C and line some muffin tins.
Step 2
Mix flour, chopped pecans, baking powder and oats in a large bowl. Mix generously.
Step 3
In another bowl mx together the thinly chopped apples, mashed blueberries, maple syrup and soya milk.
Step 4
Fold in the dry ingredients and wet ingredients.
Step 5
Divide muffin mixture into muffin tix until ¾ full and bake in oven for 20-25 minutes, or until cooked through.
Step 6
Let cool for 10 minutes then enjoy.
Recipe 3 – Fibre pancakes
Serves 6
Nutrients per serving:
Ingredients
- 1 cup almond milk *
- 1 cup wholemeal flour
- 1 banana
- 1 cup pecans, chopped *
- 35g brown rice protein powder
- 1 tbsp milled flaxseeds *
- 2 tsp baking powder
* Available from Holland & Barrett
Method
Step 1
Sift the flour, baking powder and protein powder into a bowl, whisk in the almond milk and stir until well mixed.
Step 2
Next mash the bananas, chopped pecans and milled mix seed to the mixture. You may wish to add some water to ensure the mixture isn’t too lumpy.
Step 3
Heat a lightly oiled frying pan on a medium heat and add the mixture in large spoonfuls into the centre of the pan and cook until dry and browned.
Recipe 4 – Fibre porridge
Serves 1
Nutrients per serving:
Ingredients
- 150ml almond milk *
- ½ cup oats *
- 10 raspberries
- 1 tbsp chia seeds *
* Available from Holland & Barrett
Method
Step 1
Add the oats and almond milk to a saucepan and bring to the boil and then reduce to a low heat and allow to simmer until all of the liquid has been absorbed, add water or more milk if needed.
Step 2
Once poured into the bowl, add your raspberries and chia seeds.
Recipe 5 – Fibre smoothie
Serves 1
Nutrients per serving:
Ingredients
- 1 cup coconut milk *
- 1 pear
- ½ cup raspberries
- 1 cup kale
- 1 scoop inulin powder *
* Available from Holland & Barrett
Method
Step 1
Wash, peel and slice the pears.
Step 2
Add the pears, raspberries, kale and almond milk to the blender and add water if need to aid with the consistency of the smoothie.
Step 3
When happy with the consistency, add in the inulin powder and blend for a further minute.
Step 4
Pour into a glass and enjoy.
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