Tag Archives: diet

Choco High Fibre Slice

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.

Bonus! This recipe is gluten-free and lactose-free.

Choco High Fibre Slice - Superfood bar, healthy and high in protein

Ingredients

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 tightly packed pitted prunes (I used 24 “sunset brand” prunes)
1 and 1/4 cups almond milk


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Method

Place the dry ingredients (including nuts, coconut and goji) in a bowl and mix well breaking up and 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.

Choco High Fibre Slice - Superfood bar, healthy and high in protein

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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Choco High Fibre Slice - Superfood bar, healthy and high in protein #highfibre #superfood #recipe #chiaseed #psyllium
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Choco High Fibre Slice - Superfood bar, healthy and high in protein

Want more delicious recipes like this?

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

APRICOT AND COCONUT BLISS BALLS

POWERSTART FRUIT & NUT BARS

FRUIT AND NUT RUM BALLS

RUM AND RAISIN BLISS BALLS

Poached Chicken Breast with Ham, Herbs & Dijon Dressing

This scrumptious low fat poached chicken looks and tastes so good, you can easily use this recipe for a special occasion! Experiment with different ways of plating it up and match it with tasty vegetables.

Ham, recipe, herbs,
Poached chicken breast served on a bed of mashed pumpkin!

Ingredients

4 x 170g single chicken breast fillets.
¼ cup finely chopped fresh chives
¼ cup finely chopped basil
2 cloves garlic, crushed
2 teaspoons finely grated lemon rind
1 teaspoon olive oil
200g thinly sliced leg ham
4 spring onions, thinly sliced.

Zesty Dijon Dressing
3 teaspoons olive oil
2 Tablespoons lemon juice
2 teaspoons Dijon mustard

Low fat, herbs ham dijon

Method

Pound chicken breast between two sheets of plastic wrap (Glad, Saran, Cling wrap etc) until they are 1 cm thick. Combine herbs, garlic, rind and oil in a small bowl (or process in a food processor for a few seconds). Spread a quarter of the herb mixture on each chicken fillet and top with ham. Starting from one long side, roll chicken pieces tightly, enclose in plastic wrap and twist ends to seal. Wrap each layer in one more layer of plastic wrap to secure them.

Bring a saucepan, or large fry pan, of water to the boil. Add the prepared rolls, reduce heat and simmer for 15 minutes or until chicken is cooked through. Remove rolls and allow to cool for 5 minutes. Discard poaching liquid.

Meanwhile make the dressing by combining ingredients in a jar, securing top and shaking well.

Remove plastic wrap and slice rolls to about 1cm thick. Divide slices among serving plates. Sprinkle with spring onion, drizzle with dressing and serve with steamed veg.

Do you like this recipe? Please share and pin using the image below… thank you!

Poached Chicken Breast with Ham Herbs and Dijon Dressing #recipe #chicken #poached #ham #dijon #herbs