High Fibre & Protein Smoothie Bowl
I have been playing around with creating a healthy dish that can be a snack or breakfast but hits all the fibre and protein requirements – but yet does not involve any meat. For a INSTAGRAM visual – click hereÂ
‘Each bowl is rich in fibre (18g!) and protein (28g!) and healthy Omega 3 fats (chia, linseed, hemp)’
I have been really taking my protein and fibre intake seriously after reading so much fantastic studies on the benefits of getting 30g of protein per meal and 30g of fibre a day.
I try to have a version of this bowl everyday as I find it works for me, it’s brilliant as a snack on the go (smoothie) or have convenient made-ahead jars in the fridge.
A note on ADDING FIBRE:
Key to adding FIBRE is to GO SLOW to avoid overwhelming your gut, I would start by adding one teaspoon of chia and flax and see how your tummy responds before upping the amount.
A note on PROTEIN amount in YOGURT:
Not all yogurts are made equal, what you are aiming for here is to find a yogurt that is high in protein, which tends to be a double thick Greek style yogurt and ideally from a small scale diary who treat their cows decent. I was shocked to see the amount of preservatives, sugar and stabilisers in yogurt these days – when READING THE LABEL there should only really be milk and a culture in the yogurt.
Ways to have this:
- blitzed as a smoothie, adding a little kefir or water to smooth things up
- mixed and fruit ‘smashed’ into a jar to have later
- you can make a few jars at a time and have in the fridge
A note on ground flaxseeds:
Flaxseeds contains really good fats but when ground the ‘flour’ can go rancid quite quickly as these oils might oxidise. I would recommend grinding your own flour from whole seeds and pop this ‘flour” into the fridge.
High Fibre & Protein Smoothie Bowl
Ingredients
- 200 grams Greek style double thick yogurt
- 1/4 cup blackberries 1/4 cup
- 1/4 cup raspberries 1/4 cup
- 1/4 cup blueberries 1/4 cup
- 1 tablespoon chia seeds
- 2 tablespoons ground flaxseed
- 2 tablespoons hemp seeds
- 1 tablespoon flaxseed oil
Instructions
- Mix all the ingredients together in a bowl or jar - I like to 'mash' the fruit into the yogurt - Enjoy! Remember that the key with adding fibre to your diet is to go slow, half the chia and linseed to start.
