These steel cut overnight oat pack in half your daily fibre needs in a single serving. 🧹
Yep…with 15 grams of fiber per serving, this recipe isn’t for the noobs, as my kid says.
But here’s the thing: consistency in fibre intake is A) key to digestive bliss and B) a bit hard to do if you’re someone who doesn’t want to always eat the same thing or be thinking a lot about your fiber intake (even for me!!)
If your fibre intake is all over the place, you’re more likely to experience discomfort on high fibre days because your gut thrives on consistency. 🏃🏻♀️
The fix? Creating a high fibre breakfast ritual that creates space for more variety the rest of the day.
It could be sprouted grain toast, a berry + flax smoothie or these yummy steel cut overnight oats.
Making steel cut overnight oats is almost as easy as the rolled variety. The only difference is you want to bring them to a boil before you add all the other goodies, which creates a hot soak that better hydrates the lower surface area steel cut oats.
Have you made overnight steel cut oats before? Recipe link in profile!
Surprised? Don’t be…wheat is a powerful plant (AD)
As a gut health dietitian, I’m pretty passionate about whole grains, so I am excited to be partnering with @whataboutwheat this year to talk about the benefits of wheat in all its forms, from the wheat bran to the whole wheat berry!
🌾 Wheat is a nutrient-dense grain that deserves its place on your plate. For starters, just ¼ cup of dry wheat berries (about 1/2 cup cooked) contains almost 8 grams of plant-based protein!
Along with 6 grams of fibre and slow burn carbohydrates, wheat berries offer sustained energy that won’t leaving you crashing.
Wheat is also packed with minerals: that same serving of wheat berries packs in 1.8 mg of iron, 63 mg of magnesium, 1.4 mg of zinc and 35 ug of selenium (65% of your daily requirement for selenium!)
And antioxidants? Not just for veggies! The selenium in wheat is used to build an internal antioxidant known as glutathione peroxidase, while the vitamin e and polyphenols in whole wheat have antioxidant activity of their own.
But what about the gut? High in fibre, wheat contains fermentable carbohydrates like fructans and arabinoxylans that feed the beneficial bacteria in your gut.
In fact, a recent review found that as little as 2 tbsp of wheat bran a day can promote the diversity of your gut microbiota (PMID: 30984765) Plus, zinc is critical for gut cell metabolism.
What surprised you most about the benefits of wheat? Do you have questions about wheat nutrition? Let me know in the comments below!
While we’re all worrying about the protein we already eat plenty of, your gut is over here screaming out for fibre!
What we call fibre isn’t just one thing - it’s a diverse spectrum of indigestible (to you!) carbohydrates with a ton of beneficial effects, like:
🧹 Sweeping the gut lining, encouraging efficient cell turnover
💩 Giving the stool bulk and volume, making it easier to pass
🗑️ Binding up cholesterol-containing bile salts and even estrogen for excretion
🦠 Feeding the gut microbiome and promoting the production of short-chain fatty acids like butyrate
🥣 Helping to moderate the impact that foods have on your blood sugars
😋 Keeping you feeling more full and satisfied
….and that’s not all folks! So it’s well worth your time to work on your fibre intake. If you’re generally in good gut health, try swapping one of these high fibre foods or food duos into your life and remember to drink plenty of water because fibre needs water to do its job.
Take things slow, because you need to train your gut for that high fiber life the same way you train your legs for a marathon. It’s not an overnight transformation.
🛑 If you’ve got IBS, celiac disease, diverticulitis or IBD, it’s better to take it far more slowly, with the help of a gut-trained dietitian. For example, a sensitive gut may do better with the addition of just 1 teaspoon of psyllium husk for now. And then, maybe a single slice of sprouted grain bread, or an apple, later.
What is your fave way to get more fibre into your life? I’ve got a good list on desireerd.com (search fiber)
Get this silky parsnip soup into your rotation while it’s still soup season 🥣
Yes, I said parsnips. Keep an open mind: it’s time to give carrot’s awkward cousin another look. 😜
We may have spring on our mind but we are a loooooong way from spring harvests here in Canada so we have to use a little ingenuity to turn the contents of our root cellar into something that is spring in spirit.
You know how some blended vegetable soups are kind of heavy? This one isn’t because the parsnips blended with hemp hearts to make the dreamiest, cloud-like cream soup. ☁️
Did I mention it’s low FODMAP? Because #IBSawareness month is just around the corner…or maybe 2023 is finally kicking into high gear and your (my!) gut isn’t happy about it, ahem, it will be happy about this soup.
I’ve tucked a few other gut-friendly ingredients in here, like prokinetic ginger and fermented miso (which we add at the end to keep all the goodies vital!)
You just chop, roast and blend and in 30 minutes (with plenty of downtime to scroll ha!) you’ll have a delicious, nourishing soup that’s even cute enough to serve guests.
Recipe at desireerd.com/recipes or via the link in my bio. 👋 If you make this, please take a minute to leave a comment and star rating on my blog post! It helps SO much and costs you free.99 ⭐️⭐️⭐️⭐️⭐️
Whole grains are awesome. But what if white rice is your ride-or-die?
Here’s the thing: many dietitians – myself included – were taught to counsel folks to swap brown rice for white rice because white rice “isn’t healthy”…even though white rice is a staple food for many cultures.
🍚 I really like brown rice…but white rice doesn’t deserve its bad rap…because A) rice isn’t a super high fibre food even in its whole form and B) unless we are eating rice all by itself, what we pair with rice will add nutrition and alter our blood sugar response to it.
When it comes to blood sugars, we need to consider a few things:
1️⃣ how much of the carbohydrate-containing food we are eating. Is it 2 cups? Or a ½ cup?
2️⃣ the ability of that carbohydrate to raise blood sugars, it’s glycemic index
3️⃣ factors that moderate blood sugar rise, AKA fat, fibre, protein and acid
4️⃣ factors that moderate our blood sugar response, AKA stress, lack of sleep, disease state
If you love white rice and have no issues with your blood sugars, or you generally get enough fibre, this convo is over. Enjoy your rice!
But, if you have a low fibre diet, don’t eat a lot of whole foods or your blood sugars aren’t where they should be, you can still enjoy white rice if you don’t like brown rice.
You might eat a smaller portion. Or ensure that you eat rice alongside high fibre, high protein foods like a lentil dal or tofu and greens.
Wellness has a weird obsession with hating on simple foods like rice, tofu or tomatoes. Don’t buy into it!
(For all my nutrition nerds, my GI data came straight from the U Sydney GI database and the rice nutritionals are Canadian Nutrient Data File Food Codes 4523 + 4497)
Think plant-based eating is expensive? Try these budget swaps 💵
Groceries aren’t getting any cheaper, and as a dietitian, one of my first budget-friendly nutrition tips is to eat more plants. Plant staples like dried beans and whole grains are much less expensive than meat and dairy…but that doesn’t mean all plant foods are inexpensive.
In fact, some of my most beloved groceries, like cashews and maple syrup, are downright expensive.
So, I wanted to offer a few budget-minded swaps to help you save money as you eat more plants.
Cashews >>> Sunflower seeds: did you know you can make creams with sunflower seeds? Just soak for 12 hours and blend! They need a bit of brightening up so you might adjust the acid, salt or garlic powder in your favourite cashew cream recipes
Beyond meat >>> lentils: yes, I’m going to rep for lentils again. They’re SO delicious and SO versatile and like pennies per serving. Use them in place of veggie ground in most recipes!
Protein powder >>> soy milk and peanut butter: Soy milk has 7-8 grams of protein per cup and peanut butter has 6 grams of protein per 2 tbsp. So use both for your smoothie and you really don’t need a $50 protein powder!
Boxed baby greens >>> frozen spinach: have you ever wilted down spinach? It disappears!! Buying frozen spinach is a STEAL because you’re getting concentrated greens for use in smoothies, sauces and stews. No, you can’t make a salad with it. Buy field greens for that.
Granola >>> rolled oats: it couldn’t be simpler to make your own granola. And a big bag of oats goes A LOT farther than a bag of granola.
The information on this site is intended as educational only and cannot replace one-on-one consultation with a registered dietitian.
We respectfully acknowledge that we live and work on the ancestral and unceded lands of the Coast Salish peoples–Sḵwx̱wú7mesh (Squamish), Stó:lō and Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh) and xʷməθkʷəy̓əm (Musqueam) Nation.