High Fiber Recipes
Reminder:
Fiber and hydration is the best method to remove mycotoxins from your body
Roadmap to Healthy cooking:
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Buy Organic produce
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Wash your produce well
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Make sure your tins are BPA free
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Don't use plastic
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Get rid of aluminum and bleached parchment paper
Granola
Ingredients:
2 cups Organic rolled oats (33g fiber)
1 cup Organic pine nuts Or any other nut (5g fiber)
1/2 cup Organic raisins or cranberries (2g fiber)
2 table spoons Organic coconut oil
Organic cinnamon to taste
Organic honey to taste
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Method:
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Mix oats, nuts, cinnamon, coconut oil and honey
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Roast at 250 C in oven until golden grown
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Cool down
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Add raisins/cranberries
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Make sure it is cool and dry when you store in a glass container to store safe
Sweet potato, bean, onion and spinach recipe (serves 2 people)
For those that just can’t go without an animal protein I have added my yoghurt sauce recipe
Ingredients:·
2 x sweet potatoes·(3g fiber/100g)
1 (medium or large) onion of choice·(2-3g fiber)
Chopped fresh jalapeno to taste·(0.4g fiber)
1 Crushed garlic cloves·(0.2g fiber)
2 cups washed spinach·(1.4g fiber)
1 can legumes (bean or chickpeas)·(5g fiber / 100g)
Olive or coconut oil·
Salt and pepper to taste (I like using a bit of organic steak spice)
Method:·
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Wash and prick the sweet potatoes·
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Bake whole in the oven for 40-60 minutes at 250 C (350 F)·
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In a frying pan fry the onion, garlic and chili until it is soft·
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Add in the legumes.·
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Salt to taste·
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Add the spinach· Continue to fry until all the ingredients are warm·
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Cut the baked sweet potato in half and remove the skin·
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Spoon the bean mixture on top
For a decadent twist blend the following ingredients for a delicious sauce on the side·
1 cup yoghurt (I believe in a healthy whole fat yoghurt)·
Fresh chopped chillies and garlic to taste·
1 teaspoon honey or maple syrup
Calling this one “OAT Brulee”
Ingredients:
1 cup Organic raw rolled oats (16.54g fiber)
1 cup Organic dates (12g fiber)
1 scoop Organic plant-based protein powder (5g fiber)
½ cup Organic raw cashews OR peanut butter (2g fiber)
Organic cinnamon to decorate
Method:
• Soak above in filtered water/any nut milk OR cream (just enough to cover the ingredients in smoothie container
• Blend as if you would a smoothie
• Dish up into little ramekins
• Cool in fridge
Serves: 4 small servings
TOTAL fiber per serving: 8.9 grams
