Below you will find three different recipes that are suitable for breakfast, lunch and dinner. By replacing three simple ingredients in these dishes, you automatically get more fibre in your diet and several other health benefits! You will find recipes for cold potato salad, overnight oats and vegan bolognese.
500 gr boiled cold potatoes
1 red onion
1 dl green peas – use defrosted frozen once
1 tbsp Dijon mustard
3 tbsp Mct oil or avocado oil
1 tbsp white vinegar or lemon juice
1 tbsp water
Salt and pepper to taste
1. Cut the cold potatoes into smaller pieces and place in a bowl.
2. Slice the onion and add green peas.
3. In a separate bowl, mix all the ingredients for the dressing and mix with the potatoes.
This is a super easy basic recipe for a cold potato salad. Use it as a base and be creative adding other vegetables to taste like asparagus, broccoli, chives and fresh herbs.
This recipe contains three of the four super fibres that can be found in Synbiotic15 Daily. Resistant starch in the form of potatoes, pectins from the peas and potatoes and inulin from the onion.
Eating potatoes could lower the GI and therefore have a less effect on our blood sugar levels than eating them warm due to a process called recrystallisation.
2 dl oat
3-4 dl plant-based milk, unsweetened
1 tbsp chia seeds
1 tbsp flax seeds
1 organic grated apple
1 tsp Ceylon cinnamon
1 pinch of vanilla powder
1 pinch of salt
1. Mix all together and let sit for 4-6 hours or overnight. Serve with mixed nuts and seeds.
Overnight oats are a great way to increase fibre intake and have more resistant starch than cooked oats. Replacing one portion (24g) of breakfast cornflakes with 0.7 g of fibre with one portion of these overnight oats gives you 9,5 g of fibre instead of 0.7 g plus healthy anti-inflammatory omega 3 fatty acids from the chia and flax seeds.
This recipe contains three of the four super fibres that can be found in Synbiotic15 Daily. Oats contain both beta glucan and resistant starch, flax seeds beta glucan and apple contain pectin.
Check the vegetarian taco recipe here
To make a vegan alternative to meat sauce – just remove the cumin and oregano and keep the black beans as optional. Serve with quinoa, red rice or wild rice instead of pasta to also avoid gluten and wheat.
The recipe also contains all four prebiotic fibres that can be found in Synbiotic15 Daily.
Lentils contain beta glucan and resistant starch, the tomatoes and carrots contain pectin and the onions contain inulin. These prebiotic fibers act as food for the good bacteria in your gut flora. By replacing 400g minced meat with 2 dl of dry lentils will increase the fibre content from 0 gr to approx. 9 grams per portion in just one ingredient in the sauce (based on calculation of 100g minced meat with 100g cooked lentils per portion).
Det ser ut til at du er i Norge. Besøk vår norske nettside her www.supersynbiotics.no
