Fibre is an important macronutrient. In our current health and wellness space, we often see such focus on protein and healthy fats, but rarely do we focus on getting adequate amounts of fibre. The issue with that is we’re missing a key and essential macronutrient that is crucial for our longevity, mental health, microbiome health and diversity, hormone metabolism, energy and satiety, blood sugar, cardiovascular health, absorption of nutrients, motility, digestion, and so on. The list is endless and yet we don’t get enough in our diets.
The modern diet culture doesn’t emphasize enough on diversity and quantity of complex carbohydrates. There’s even less focus on how to get fibre in with how intermittent fasting, misuse of GLP-1s, and peptides have become the new hype. Intermittent fasting has been around for years and doesn’t necessarily go in the same category as the latter aforementioned fads, but it isn’t a quick fix for underlying health or metabolic issues.
Even as we evolve in science and technology, there’s heavy focus on weight loss and bio-hacking gadgets. The target audience is women -especially women in perimenopause and menopause- as per usual, and that’s not likely going to change any time soon. But what we can do as patients and clients is to focus on what and how we consume information, food, and ideas. This is where evidence based data and nutritional science become so important.
Now, let’s go back to fibre. Fibre is a carbohydrate; it’s a macronutrient. We need about 25 - 38 grams on a daily basis and 95% of the population doesn’t get the daily recommended dose. You might also be wondering why, which is a good question to ask. First and foremost, fad diets and carb phobia are to blame. This has been going on for years and years. Then came misinformation about how veggies became toxic. Later came the carnivore diet and how only protein and animal fats are all the hype. Plants? No thank you.
You see where I’m going with this.
Fibre is crucial and we need as much diversity and complexity as possible. Hence why I advocate for a seasonal diet full of variety, colour, and flavour. Fibre adds the much needed taste and benefits we all want from the meals we consume. Fibre is the heart of any dish and as such, I want to share this fantastic seasonal and fibre rich breakfast recipe with you as we move towards darker months. My goals is to have you feeling nourished and warm from the inside out.
Roasted Butternut Squash Porridge (gluten and dairy free)
Ingredients:
1/2 cup butternut squash puree
1/3 cup sprouted gluten free oats
2 TBSP chia seeds
2 TBSP raw sunflower seeds
2 TBSP hemp hearts
1/8th teaspoon ground nutmeg
1/4 cup slivered or finely chopped raw almonds
1 teaspoon cinnamon powder
1 teaspoon vanilla extract
1 cup unsweetened almond milk
A pinch of salt
2 teaspoons raw honey or monk fruit sweetener (sugar free)
(Add a scoop of unflavoured collagen or protein powder of choice for extra protein).
Instruction:
Add all dry ingredients to a medium sized saucepan. Mix well.
Next add vanilla extract and butternut squash. Then, gradually add almond milk and smooth over all lumps. On medium high heat, heat up the porridge mix for about 10 - 15 mins. As soon as you see bumbles forming, bring down the heat to low and cover with lid. Let the porridge simmer for another 10 - 15 mins until you have a silky mix. Add more almond milk to adjust the texture and density to your linking. Serve with some berries, raw honey, roasted pumpkin seeds, or as is.
Macros (without protein powder)
Calories
~745 kcal (~700 with monk fruit)
Protein
~26 g
Fat
~45 g
Carbohydrates
~68 g (~45 g net)
Fiber
~23 g
Sugar
~17 g (~12 g from the honey, 0 with monk fruit)
Fat types: about 22 g polyunsaturated (including ~6 g of omega-3 ALA from chia and hemp),
13 g monounsaturated (mostly almonds), and only ~4 g saturated.
You can have this porridge recipe in two servings. This is a great recipe inspired by my dad’s favourite breakfast. It’s in fact a recipe he makes on a weekly basis that gives him energy and warmth.
Behnaz Beigui, CFNC
Nutrition Counsellor and Women’s Health Educator