The holiday season is behind us and it was nice to have a break from the everyday to celebrate, relax and indulge. I am happy to be getting back to my everyday routine and eating habits, though. I noticed a difference in the way my digestive system worked during the holidays.
The habit I missed most was my morning bowl of porridge. I ate it only occasionally and found that I just wasn’t “going” as regularly as usual (if you know what I mean).
Fibre is an important part of our diet. It acts as a broom, pushing food thru our digestive tracts more quickly and creating bulk. It cleans and sweeps waste out as it goes through our systems and rids our bodies of toxins. Fibre slows the digestion of carbohydrates making us feel full longer and helping to keep insulin levels low.
Low fibre intake attributes to high cholesterol levels, hypertension, certain cancers and diabetes. The Heart and Stroke Foundation recommends that a healthy adult get 21 to 38 grams of fibre a day, but the average person gets only about 14 grams.
The easiest way I have found to up fibre intake is by adding a bowl of porridge to my morning routine. This isn’t just any bowl of porridge, but a super bowl of porridge fortified with awesome nutrients and lots of fibre.
While porridge can be made with many different grains, my standby is oatmeal, not quick oats but regular oats which are less processed and normally require a little more cooking time, but not if soaked overnight.
(Makes almost four cups, or 3 servings and has approximately 7 g fibre/serving)
- 1 cup regular oats (2 g fibre)
- 2 cups water
- *pinch of Kelp Granules
- ¼ cup ground flax (7.6 g fibre)
- 3 Tbsp hemp seeds ( 3 g fibre)
- 2 Tbsp chia seeds (7 g fibre)
- ½ cup berries (fresh or frozen), or raisins, or chopped apples (fibre content varies)
- 1 tsp cinnamon
The night before put the oats, kelp and water in the cooking pan and cover. Soaking the oats allows the phytic acid* found in the oats to be broken down and also cuts cooking time.
In the morning, add raisins or diced apple (if using), cook until it is just a little runny as the flax will soak up the remainder of the water (approximately 7 minutes).
After removing from the heat, add the ground flax, hemp, chia, cinnamon and berries (if using). I like to add these in their raw form so their nutrients are not damaged.
Serve with yogurt or your milk preference (dairy, almond, coconut, etc). Add a little honey or maple syrup as a sweetener or top with sliced bananas, pomegranate seeds, or walnuts. The possibilities are endless. Enjoy!
* Phytic acid, compound found in nuts, seeds and grains which binds to vitamins and minerals in the body and is considered an anti-nutrient.