Fiber. Why is it so important?

Fiber is what I like to call our tummy brush that removes waste and bacteria that builds up in our intestines over time. The purpose of fiber is to help keep us regular, reduce constipation, and perhaps reduce our risk for colon cancer. It is especially important when you are 50 and over. As we age fiber becomes a game changer because it’s around this age we start to see changes in our bodies. Our metabolism slows down and how we process foods change. This change also shows up in our cholesterol and blood sugar levels and consuming enough fiber can keep those numbers at a healthy level. I love this recipe because it’s loaded with nutrient dense ingredients that are also high in fiber. 

Oats, brown rice flour, chia seeds, flax seeds and blueberries are all great sources of fiber, not mention high in protein as well. The recipe is very diverse you can use blackberries instead of blueberries and orange zest instead of lemon. Adding more fiber to your diet in the morning is a great way to get our bodies moving from the insides. Here’s a few other foods that are high in fiber you can incorporate in our diet throughout the day.

Foods high in fiber:

1. Apples
2. Bananas
3. Avocado
4. Strawberries
5. Carrots
6. Dried Fruit ( be cautious here if your are diabetic , dried fruit can be high in sugar)
7. Kale
8. Chickpeas
9. Sweet Potatoes
10. Dark Chocolate

Ingredients:

1 cup ground gluten free oatmeal flakes

1/4 cup oat groats

1 cup brown rice flour

1 tbsp chia seed

1 tsp gluten-free baking powder

¾ tsp salt

1 cup blueberries or frozen blueberries for the pancake mix (organic)

1 ¼ cups unsweetened almond milk

2 tbsps maple syrup

1/2 tsp lemon juice

3 tbsps softened coconut oil

¼ cup ground flax seeds

Instruction:

1. In a food processor add the oats and flour, blend until you have a flour consistency. Add frozen blueberries and blend until the blueberries are just little specks in the flour. Transfer the flour to a mixing bowl.

2. Add the baking powder and salt.

3. Add maple syrup, vanilla and lemon juice, almond milk, 2 tbsps of the coconut oil, and ground flax seed in a pot on medium low heat and stir until the coconut oil is heated and melted completely.

4. Stir wet ingredients into dry and mix until blended. If the batter is too thick add a little almond milk to thin it out. It should have a nice smooth consistency. Not too thin or too thick.

5. Melt the third tbsp of coconut oil in a pan on medium heat.

6. Add the batter into the heated pan to make 3-4 inch sized pancakes. When the edges start to dry and bubbles start to appear on top, flip the pancakes and cook them on the other side until golden brown. Add them to a platter and top with the Wild Blueberry Maple Syrup and serve.

WILD Blueberry Lemon Zest Maple Syrup

Ingredients:

¼ cup real maple syrup

1 1/2 cups organic blueberries (frozen)

1/2 tsp of lemon zest (save some for garnish), just add a pinch or two for the syrup

Instruction:

In a small pan over medium-low heat, simmer the berries for about 2 minutes until some of the juices evaporate.

Add ¼ cup real maple syrup, lemon zest and stir for about 30 seconds. Allow to cool down for few minutes and add to the pancakes or to some creamy greek yogurt. Serves 6