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If you believe that relying on a protein shake or protein bar can provide you with all the morning nutrients you require, it is essential to reconsider that viewpoint. “While protein is crucial, we must not overlook the significance of fiber,” explains Desiree Nielsen, RD, a recipe creator specializing in plant-based diets.
A breakfast rich in fiber offers numerous advantages for your digestive health, promoting beneficial gut flora and helping prevent constipation. Additionally, such meals help maintain satiety, allowing you to feel content and reducing the likelihood of experiencing hunger pangs mid-morning, as Nielsen points out. Alarmingly, a significant portion of the American population fails to meet daily fiber recommendations—which are 25 grams for women and 38 grams for men—underscoring the need for fiber-rich morning meals.
Moreover, enjoying a high-fiber breakfast doesn’t have to be monotonous or bland. While traditional options like oatmeal and shredded wheat are beloved staples, they can become repetitive, especially for those who enjoy culinary variety. Thankfully, with a bit of creativity, it’s entirely feasible to prepare an exciting morning dish that delivers fiber and tantalizes the palate.
To showcase this concept, we engaged Nielsen to share some innovative high-fiber breakfast recipes. These meals—whether solid, liquid, or something in between—bring a fresh twist to conventional favorites, incorporating unexpected ingredients such as cardamom and curry powder. “I truly enjoy demonstrating how easy it is to elevate simple items into something that feels indulgent,” says Nielsen. Importantly, these recipes do not compromise on nutrition; each one presents a balanced meal, integrating protein and healthy fats alongside fiber.
Creamy Cinnamon Bun Smoothie
Who can resist a cinnamon bun, especially when it meets our fiber needs while also satisfying those sweet cravings? Be prepared for a surprising source of fiber: Navy beans, along with other varieties of white beans, are among Nielsen’s go-to ingredients for enhancing fiber content since they blend smoothly and have a mild taste that doesn’t overpower the other flavors. Additionally, soy milk, banana slices, and almond butter contribute to the overall fiber content. Get the recipe.
Source
www.self.com