Recipes <\/p>\n
If you think that protein shake<\/a> or protein bar<\/a> supplies all the nutrients you need in the morning, you\u2019re missing an important part of the picture. \u201cProtein is important, but we shouldn’t forget about fiber,\u201d Desiree Nielsen, RD<\/a>, a recipe developer with a focus on plant-based nutrition, tells SELF.<\/p>\n Eating a high-fiber breakfast not only benefits your digestive system in a myriad of ways\u2014from nurturing beneficial gut bacteria<\/a> to preventing constipation\u2014it also keeps you satisfied, helping you \u201cfeel fuller for longer\u201d (a.k.a \u201cless hangry at 10:00 a.m.\u201d), Nielsen says. What\u2019s more, the vast majority of Americans don\u2019t hit their daily fiber goal, period<\/em> (that\u2019s 25 grams for most women and 38 for most men, for reference), making it all the more important to ensure your breakfast is packing.<\/p>\n Besides, a high-fiber breakfast doesn\u2019t have to mean one that\u2019s stodgy or boring. While we adore fiber-rich classics like oatmeal and shredded wheat, to be clear, they can<\/em> sometimes feel a little, ahem, tired, especially if you\u2019re someone who likes to keep things interesting at mealtime. (Raises hand.) With a little thinking outside the box, though, it\u2019s actually not too tough to craft an inventive morning meal that piles on the fiber and<\/em> satisfies your taste buds along the way.<\/p>\n To illustrate this, we asked Nielsen to come up with a few original high-fiber breakfast recipes. Whether solid, sippable, or somewhere in between, these options all feature some kind of novel twist on a familiar classic, incorporating surprising ingredients like cardamom and curry powder (yes, really). \u201cI really love showing people how simple it is to take things from very basic to something you’ll crave,\u201d Nielsen says. And to be clear, none of these recipes pile on the fiber at the expense of other nutrients\u2014all of them will yield a well-rounded meal that balances protein and healthy fats to boot.<\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n We\u2019ll take a cinnamon bun in any form, especially if it happens to be capable of satisfying our fiber needs on top of<\/em> our sweet cravings<\/a>. Just be forewarned that you might be taken aback by the source of that fiber at first: Navy beans and other white beans are one of Nielsen\u2019s \u201csecret weapons\u201d to boost fiber because they blend up well and have a neutral flavor that doesn\u2019t interfere with the other ingredients. Soy milk, banana slices, and almond butter will also add to the fiber count. Get the recipe.<\/strong><\/a><\/p>\n<\/div>\n Bonus tip: This smoothie recipe is a great option for people who tend to find themselves pressed for time in the a.m. As \u201csomeone who’s busy in the mornings. I love that you can just put all of these healthful foods into the blender and make yourself a really balanced meal in three minutes flat,\u201d Nielsen says. Itching for something to munch on? Try pairing your smoothie with a slice of cinnamon-sugar toast or a few energy balls.<\/em><\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n This recipe is basically a mashup of two breakfast classics: chia pudding and Greek yogurt bowls, according to Nielsen. Paired with a protein-rich Greek yogurt base, chia seeds and raspberries will offer a robust fiber dose. Meanwhile, flavoring agents like cardamom, cinnamon, and vanilla extract will help it taste like \u201cmore of an intentional meal,\u201d Nielsen says. \u201cCardamom is my favorite sweet spice, so I’ll put it in almost everything,\u201d she adds. Get the recipe.<\/strong><\/a><\/p>\n Bonus tip: Feel free to use non-dairy Greek yogurt if you prefer to stick to plant-based food! Plus, don\u2019t feel compelled to splurge on fresh raspberries if money is tight: Frozen works just fine, according to Nielsen. Just leave your berries in the fridge overnight so they can thaw. That way, they\u2019ll \u201cget really nice and sauce-y\u201d in time for breakfast, Nielsen says.<\/em><\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n With a basic avocado toast, \u201cyou\u2019re already off to a great start\u201d as far as fiber is concerned because the flagship ingredient is already a solid source, Nielsen says. However, swapping regular bread for sprouted-grain and adding white beans (hello again!) to the avocado blend will take it to a whole \u2019nother level. And while the pesto won\u2019t add to the overall fiber content, it\u2019ll offer a massive flavor boost, making \u201cwhat is already a lovely breakfast taste restaurant-worthy,\u201d Nielsen says. Get the recipe.<\/strong><\/a><\/p>\n<\/div>\n Bonus tip: Pair with sliced fruit or a leafy salad (yep, this hits even in the a.m.) to help round out the meal.<\/em><\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n Of these five recipes, \u201cthis is sort of the wild card because it is so different,\u201d Nielsen says. Oatmeal is typically eaten as a sweet breakfast in the US, but taking a savory route can be a creative way to switch things up if your palate is hankering for something new and exciting. Chickpeas, the centerpiece of this recipe, are an excellent plant-based source<\/a> of both fiber and protein. What\u2019s more, tahini\u2014a paste made from ground sesame seeds common in Middle Eastern cuisine\u2014will offer an additional fiber boost, Nielsen says, calling it her \u201csecret ingredient.\u201d Get the recipe.<\/strong><\/a><\/p>\n Bonus tip: Sub in roasted chickpeas for the canned kind if you want more crunch. (Want to make roasted chickpeas yourself rather than buy in-store? Here\u2019s a quick tutorial<\/a> on how exactly to pull it off).<\/em><\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n Recently, a widespread egg shortage<\/a> has sent many people in search of cheaper alternatives, and Nielsen has a surprising nomination: banana. \u201cMany people don’t realize that banana makes an excellent egg replacement<\/a>,\u201d she says, \u201cso this is a great switch from the typical white flour pancakes if you’re trying to get more fiber in.\u201d Of course, the banana itself will provide some of the nutrient (fruit tends to be rich in the stuff, after all), but other ingredients like rolled oats and ground flax will contribute, too. The final product, in Nielsen\u2019s words: \u201cA nourishing, nutrient-dense pancake that’s easy enough for everyday use.\u201d Get the recipe.<\/strong><\/a><\/p>\n Bonus tip: Top with fruit or crushed nuts (Nielsen suggests hazelnuts or almonds) for some extra oomph.<\/em><\/p>\n Related:<\/strong><\/p>\nRecipes Creamy Cinnamon Bun Smoothie<\/h2>\n
Recipes Cardamom Berry Chia Yogurt Bowl<\/h2>\n
Recipes Boosted Avocado Toast with Pesto<\/h2>\n
Recipes Savory Curried Oats with Chickpeas<\/h2>\n
Recipes Banana Oat Pancakes<\/h2>\n