5 Swap and saves to create healthier recipes

By Casey O’Dell – Accredited Practising Dietitian

Having adequate fibre in your day has multiple benefits.  Not only does fibre bulk up your food with no calories, it helps to keep you feeling fuller for longer and aids to keep your gut and body functioning well by feeding the beneficial microbes. Fibre is a great form of “prebiotic” (fuel for the beneficial microbes) which helps the body have longer lasting health benefits.  

 We should all be aiming for around 25-30g fibre per day for optimal health. The best way to achieve this is by having as much diversity with plant-based foods as possible. Here are some easy ways to boost the fibre of your regular meals and snacks: 

 Breakfast 

• Add ½ cup frozen raspberries and 2 tsp chia seeds into your oats to give you an extra 6g fibre – add the frozen berries and chia before cooking or fresh berries after cooking
• Have wholegrain toast instead of white or wholemeal – add ¼ of an avocado to the toast – this gives you an extra 5g fibre per slice
• Add vegetables such as tomato, capsicum, mushrooms or spinach to an omelette for an extra 2-3g fibre. 

Lunch 

• Use wholegrain crackers such as Ryvita or Vita-Weat instead of Cruskits or Corn Thins – add some higher fibre toppings such as baked beans, avocado or other salads like tomato and cucumber, as well as your proteins. This will give you an extra 3-5g fibre per serving
• Add lentils or chickpeas to your vegetable soups – cook your soup how you normally would and add a can of drained and rinsed legumes of your choice adding around 3g fibre to each serve of soup
• Have a falafel wrap instead of chicken or ham to add an extra 5g fibre to it – and finish off with your favourite salads such as tabouleh, onion, lettuce, tomato and cucumber to boost it even more

Dinner  

• Bulk up half the plate every night with vegetables of all colours ensuring there is at least 3g fibre on the plate.
• Make sure ¼ of the plate is wholegrain carbohydrates such as brown rice, quinoa, potato with the skin on, legumes, barley or buckwheat with 3-6g of extra fibre compared to the refined alternatives.
• Add canned lentils and grated vegetables to dishes such as bolognaise, moussaka, savoury mince, casseroles and curries – giving them an extra 3g per serve. 

 Higher fibre snacks 

• Apple or pear (unpeeled) – 5g 
• 2 kiwi fruit (peeled) – 3g 
• 30g almonds – 3g 
• 1 punnet (250g) cherry tomatoes – 3g 
• 2 Vita-Weats with ¼ Avocado – 4g 
• 2 cups popcorn – 3g