Dwayne and I are trying to shed a bit of weight by cutting out our carbohydrates (i.e. rice, potato, pasta and bread, as well as most fruits). We are eating a lot of vegetables but it is not quite enough fibre for my loopy gut. So I have come up with a high fibre treat. This recipe is an excellent source of fibre, in fact, every ingredient has significant fibre, it also has a lot of good fats and antioxidants.
This slice is packed full of superfoods! However, I haven’t made it very sweet (it is perfect for my taste buds), so adjust it to suit your needs. It is easy to add a bit of sweetness by adding a couple of tablespoons of honey. If you add the honey just reduce the amount of almond milk a little.
1/2 cup almond meal
1/2 cup psyllium
1/2 cup cocoa or cacao
1/4 cup coconut flour
1/4 cup flaxseed meal
1/4 cup chia seeds
1/4 cup walnut and/or hazelnuts, roughly chopped
1/4 cup desiccated coconut
1/4 cup goji berries
1/2 cup tightly packed pitted prunes (I used 24 “sunset brand” prunes)
1 and 1/4 cups almond milk
Place the dry ingredients (including nuts, coconut and goji) in a bowl and mix well breaking up any lumps.
Place the prunes and the almond milk into a food processor and give it a whiz. I blend until well chopped but still has biggish lumps of prune.
Mix the prune and almond milk with the dry ingredient. Mix it very well, ensuring all dry ingredients become moist. Set aside for 10 minutes.
Press the mixture into a 15cm x 24cm tray or similar (lined with baking paper) and refrigerate for several hours before cutting into slices.
Store in an air-tight container in the fridge.
About the ingredients
Almond meal – is a good source of fibre, high in protein (21% by weight), low in carbohydrates, high in Omega-6 fats and gluten-free.
Coconut flour – high in fibre and gluten-free.
Flaxseed meal – high fibre and protein. Flaxseed also has lots of good fats – Omega-3 and Omega-6. It is gluten-free.
Psyllium – an excellent source of fibre and is gluten-free.
Chia seeds – high in fibre and good fats – omega-3 fatty acids, antioxidants, high protein (14% by weight) and gluten-free.
Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also gluten-free.
Hazelnuts – contain beneficial dietary fibre, vitamins and minerals and is an excellent source of vitamin-E. Is gluten-free.
Walnuts – low Carbohydrates (and most carbs in the walnuts are fibre). High in good fats omega-6 and Omega-3, and contains huge amounts of antioxidants. Walnuts contain many vitamins and minerals and are gluten-free.
Desiccated coconut – essential nutrients and high in fibre. Contains saturated fat which makes it very filling. Also gluten-free.
Goji berries – good source of fibre and protein, contains vitamins, minerals and antioxidants… and gluten-free.
Almond milk – unsweetened almond milk – lactose-free and gluten-free.
Prunes – high in dietary fibre, and a rich source of nutrients and antioxidants. Also gluten-free.
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