The Australian Heart Foundation recommends that the average adult consumes between 25g - 30g of dietary fibre daily, however most Australians are getting far less than that.
Fibre is plays an important role in lowering the risk of heart disease, type II diabetes and bowel cancer. Having a high fibre breakfast will help you feel fuller longer as well as help with digestion and prevent constipation. There are two types of fibre, insoluble and soluble, and both play an important role in the body.
The process of cold press juicing removes the insoluble fibre from your produce, leaving the soluble fibre intact. This allows your body to directly absorb all those important nutrients. It is still important to consume a diet rich in insoluble fibre, however, and a really easy way to boost your insoluble fibre intake is to repurpose your juice pulp into a new, yummy recipe!
So tonight, when you are making your cold press juice for the following morning, set aside some pulp and make this chia bircher. The next morning, after you have enjoyed your juice, tuck into this delicious, high fibre breakfast to help set you up for the day!
Chia Bircher (using leftover pulp) | MOD Appliances
2 TBSP chia seeds
20g oats (quick or rolled)
1 heaping TBSP carrot pulp
1 heaping TBSP apple or pear pulp
1 TBSP dried fruit (chopped dates, sultanas, currants, cranberries etc)
1 TBSP nuts or seeds (walnuts, pumpkin seeds, sunflower seeds, almonds)
1/2 tsp cinnamon (more to taste)
1/4 tsp ground ginger
1/2 tsp vanilla essence
2 tsp pure maple syrup (or honey)
1 cup milk of choice (almond, oat, soy, cows)
Simply combine all ingredients in a bowl and mix well;
Place bowl covered in the fridge overnight, or until the chia seeds and oats have expanded and absorbed the liquid;
Serve as is or with your favourite fruit and a few extra nuts and seeds.
This breakfast alone has 14g of fibre which is half of the recommended daily amount!