Fiber from avocado, kiwi smoothies
If you regularly lack fiber in your diet, avocado and kiwi smoothies are suitable choices to supplement from breakfast.
Materials:
1/2 avocado
1 kiwi
A small handful of raspberries (if any)
2 tablespoons of flaxseed
A little spinach
1-2 cups of nut milk
How to do it:
Put all ingredients in a blender, blend until smooth and then enjoy.
Avocado contains a lot of unsaturated fats and fiber, while kiwi, raspberries and flaxseed are also fiber-rich foods, contributing to supporting bowel movements and nourishing the gut microbiome. This smoothie also helps create a feeling of fullness, suitable for breakfast or snacks.
Oatmeal granola supports the digestive system
Homemade granola made from oats, nuts and nuts is a fiber-rich dish, which can be combined with yogurt or nut milk to increase nutritional value.
Materials:
250g oats
80g pumpkin seeds
80g almond slices
80g peach fruit or seeds optional
50g dried grated coconut
3 tablespoons of coconut oil
3 tablespoons maple syrup or honey
1/4 teaspoon of vanilla
1 teaspoon cinnamon powder
2 tablespoons of macadamia flour
How to do it:
Preheat oven to 150 degrees C. Mix oatmeal with nuts and grated coconut. Melt coconut oil, mix with maple syrup, vanilla, cinnamon and macadamia powder, then mix with the dry mixture. Spread evenly on a baking sheet lined with parchment paper, bake for about 25 minutes until golden brown, let cool and store in a sealed container.
Granola has high fiber content from oats and nuts, which helps support the gut microbiome, while contributing to controlling cholesterol and maintaining cardiovascular health. When eaten with yogurt, kefir or fresh fruit, the dish also supplements protein, vitamins and beneficial bacteria for the digestive system.
