I am always trying to formulate ways of adding more fibre to my diet. Dietary fibre prevents constipation and is excellent for weight loss as it makes you feel fuller. However, the benefits are far more significant than that alone. Did you know that high fibre diets reduce blood pressure and inflammation and may prevent colorectal cancer?
Adults need 30g of fibre a day. So I set to work selecting high fibre ingredient to blend into a delicious fruit and nut bar.
I first made this recipe with 1/4 of a cup of dried fruit and I had a couple of people tell me it wasn’t sweet enough. I don’t have a sweet tooth so it was perfect for me. I made a second batch with more fruit and it was better received by the friends who have a sweet-tooth. I, on the other hand, found it a little too sweet and will go back to using only a 1/4 of dried fruit. So you may want to play around with the amount of fruit you use (ingredient six**). If you like very sweet start with 1/2 a cup of fruit etc. You can always add a little honey for sweetness also.
Ingredients
3/4 cup LSA*
1/2 cup desiccated coconut
1/2 cup chia seeds
1/4 cup roughly chopped walnuts
1/4 – 1/2 cup mixed dried fruit** (cranberries, blueberries, goji etc)
1/4 cup cocoa or cacao
2 Tbs psyllium
1/2 cup raisins
3/4 cup coconut milk
A little dark chocolate to melt to top the slices (optional).
Method
Add the first eight ingredients to a mixing bowl and mix until well blended.
Put the raisins and the coconut milk in a food processor and blend for a minute.
Mix the coconut and raisin into the dry ingredients until well blended.
Press into a tray, sprinkle with coconut and refrigerate for at least 4 hours. Once it is firm slice it into bars. Drizzle with melted chocolate if desired.
Keep refrigerated.
*LSA is a ground mix of linseed, sunflower and almond.
About the ingredients
LSA (Linseed, Sunflower and Almond) – Healthy fats – omega’s 3 and 6, high fibre, vitamins and minerals and it is gluten-free.
Desiccated Coconut – High fibre, iron and minerals (gluten-free).
Raisins – High fibre, iron, calcium and anti-oxidants (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.
Goji berries – good source of fibre and protein, contains vitamins, minerals and antioxidants… and gluten-free.
Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also 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.
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Gourmet from the galley! 