Three Fiber-Full Breakfasts to Start Your Day

Fiber is the roughage in plant-based foods that your digestive system cannot break down. Fiber makes your stool soft, contains bacteria essential to gut health, and may even reduce your risk for colon cancer. According to the Centers for Disease Control and Prevention, you should eat at least 25 grams of fiber a day. If you need more fiber in your diet, these fiber-filled breakfasts are a delicious way to start.

Bircher Müesli (Swiss Oatmeal)

Ingredients

Juice of 1 lemon or orange (substitute 1 cup orange juice)
1 large apple, coarsely grated
2 cups grain, rolled oats or unsweetened muesli mix
1 to 2 teaspoons of seeds, your favorite
1 tablespoon nuts, your favorite
2 cups coarsely chopped fruit
1 cup milk substitute
1 to 2 cups yogurt or yogurt substitute

Preparation
Pour whichever juice you are using into a bowl. Grate apple into the juice and mix. Add preferred grain (oats or muesli mix), seeds, nuts, fruit, milk, and yogurt. Mix well, and dig in. If you prefer a softer texture, refrigerate it for a couple of hours or even overnight.

Serves four
344 calories per serving

Egg Sandwich With Avocado

Ingredients
1 egg
1 slice of whole grain or high fiber bread
1 cup arugula
1/2 ripe avocado, sliced
1/2 teaspoon hot sauce
Salt and pepper

Preparation
Slice the avocado and wash and dry the arugula. Toast the bread. Coat a small skillet or frying pan with cooking spray and heat over medium heat source. Crack the egg gently into the heated skillet. Cook for approximately 2 to 3 minutes until done to your liking. Assemble sandwich by placing the toasted whole grain bread on a plate. Spread the avocado onto the toast and layer first with the arugula. Place the egg on top. Add a dash of hot sauce and salt and pepper to taste.

Serves one
273 calories per serving

Four Ingredient Banana Pancakes

Ingredients
1 banana
2 eggs
1/4 teaspoon cinnamon
2 tablespoons of almond flour
Maple syrup, honey, berries to serve

Preparation
In a bowl, mash the banana with a fork. Add eggs, almond flour, and cinnamon. Mix until combined with the banana.

Heat a nonstick skillet over medium heat. Add a spoonful of batter to form a small pancake; repeat leaving space between each pancake. Cook for 3 to 4 minutes, and flip and cook for an additional 3-4 minutes. Remove from the pan with a spatula and serve with your syrup, honey, or berry topping of choice.

Serves four

Nutritional Information per serving
Approximately 78 calories
Carbohydrates: 7.4 g
Protein: 3.85 g
Fat: 3.72 g