Do you have a hard time getting the recommended 25 to 38 grams of fiber per day? If so, stocking the pantry with high-fiber breakfast foods will give you a head start in fulfilling your fiber needs for the day. Getting the recommended amount of fiber per day may provide our bodies with many health benefits including lowering cholesterol and improving heart health. Before your busy schedule gets back into full swing, stock up on high-fiber items such as oatmeal, whole grains, high-fiber cereal, beans, fruits and vegetables.
Here are eight tasty high-fiber breakfast ideas the family will be sure to love:
- Fruit and Nutty Oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Then top it with a tablespoon of dried fruits and unsalted chopped nuts. Dried fruits with the most fiber are apricots, dates, plums and raisins. Add chia or flax seeds for crunch and even more fiber. 336 calories and 6 grams of fiber.
- Chunky Monkey English Muffin.Top a whole wheat English muffin with a tablespoon of chunky peanut butter. Add sliced banana and top with raisins. 303 calories and 8 grams of fiber.
- High-Fiber Cereal with Fruit. Berries top the list of fruits with the most fiber, so choose blackberries, blueberries, strawberries or raspberries, either fresh or frozen. Choose a cereal with at least 5 grams of fiber per serving, such as bran flakes or shredded wheat. 242 calories and 10 grams of fiber.
- Whole Wheat Blueberry Pancakes or Waffles. Substitute whole wheat flour in your favorite pancake or waffle batter, then toss in fresh or frozen blueberries. 234 calories and 5 grams of fiber.
- Veggie Scramble and Whole Grain Toast. Scramble an egg, and toss in a handful of spinach leaves or broccoli to make a healthy scramble. Toast a slice of whole grain bread to serve with it. 234 calories and 6 grams of fiber.
- Blackberry Yogurt Breakfast Parfait. Layer blackberries and low-fat vanilla yogurt in a parfait glass or bowl and top with a tablespoon of granola. 272 calories and 6 grams of fiber.
- Strawberry Banana Smoothie. Start with one cup of strawberries. Add 1/2 cup plain, nonfat Greek-style yogurt, half a banana, 1/2 cup orange juice and a few ice cubes. Blend in the blender and you have a healthy meal in minutes. 234 calories and 5 grams of fiber.
- Breakfast Bean Burrito. Scramble one egg, toss in 1/4 cup black beans, and place in the center of a warmed 5-inch whole grain tortilla. Top with a tablespoon of salsa and wrap it up for a high-fiber treat that you can eat on the go. 253 calories and 7 grams of fiber.
Did you know September is Cholesterol Awareness Month? Stop by your local Hy-Vee store and sign up for a cholesterol screening with your dietitian. The test consists of a simple finger-poke and you will know your cholesterol, triglyceride and blood glucose numbers within minutes.
Hearty Oatmeal Pancakes
Serves 2 (3 pancakes each).
All you need:
- 1/4 cup Hy-Vee flour
- 1/4 cup whole wheat flour
- 1/2 cup Hy-Vee quick oats
- 1 tbsp Hy-Vee sugar
- 1 tsp Hy-Vee baking powder
- 1/2 tsp Hy-Vee baking soda
- 1/2 cup Hy-Vee skim milk
- 2 tbsp Hy-Vee egg substitute
- 2 tbsp Hy-Vee unsweetened applesauce
- Suggested toppings for pancakes: Purchase additional unsweetened applesauce and top with applesauce instead of syrup. Thawed frozen fruit also makes an excellent topping. Peanut or almond butters can make for a topping that adds protein as well.
All you do:
- Combine flours, oats, sugar, baking powder and baking soda in a small bowl. Add milk, egg substitute and applesauce. Mix until lumps have broken.
- Pour 1/4 cup batter for each pancake onto a hot griddle coated with cooking spray. Cook pancakes until tops are covered with bubbles and edges look dry; flip and cook other side.
- Top pancakes with desired toppings.
Nutrition Facts per serving: 170 calories, 2g fat, 0g saturated fat, 0g trans fat, 10mg cholesterol, 390mg sodium, 34g carbohydrate, 2g fiber, 12g sugar, 3g protein.
Source: adapted from Hy-Vee Seasons Back to School 2013
Almond Applesauce Oatmeal
Serves 5.
All you need:
- 3 1/2 cups uncooked Hy-Vee old-fashioned oats, divided
- 1/2 cup Hy-Vee sliced almonds
- 1/2 tsp cinnamon
- 1/3 cup Hy-Vee brown sugar
- 5 3/4 cups water
- 5 (4 oz each) containers Hy-Vee snack-size applesauce cups
All you do:
- For topping, combine 1/2 cup oats, almonds, cinnamon and brown sugar in a medium bowl. Mix well.
- For oatmeal, bring water to a boil in a medium saucepan. Stir in 3 cups oats. Return to a boil. Reduce heat to medium. Cook for 5 minutes, stirring occasionally.
- Spoon oatmeal into 5 cereal bowls.
- Stir 1 applesauce cup into each bowl of oatmeal.
- Sprinkle topping over oatmeal.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
