5 fibre-rich breakfast recipes for weight loss

Are you looking for a simple and effective way to lose weight? If yes, then we’re here to help. Though weight loss is not an easy task, eating food packed with nutritious and essential high-fibre foods help facilitate smooth bowel movements by giving the stool more volume, which aids in digestion. This helps in weight loss. Also, eating fibre-rich foods provides satiety, preventing unexpected hunger pangs. So, if losing weight has been on your mind lately, you need to include more fibre-rich foods in your diet. Additionally, eating them for breakfast may increase your metabolism and energy levels, all of which are critical for a healthy weight loss. Here are some of the best high-fibre breakfast recipes for weight loss.

How eating high-fibre breakfast recipes aid in weight loss?

“Fibre is derived from foods of plant origin. It is also called ‘roughage’. It cannot be broken down by the digestive enzymes and therefore not absorbed by the body as it passes through the stomach and intestine. Fibre is not an essential nutrient, but it does play an important role in losing weight. Moreover, fibre slowly moves through your body, slowing down digestion and giving you a fuller feeling in your stomach. As a result, you inherently eat less and avoid overindulging. Plus, fruits and vegetables high in fibre have a low calorie content by nature, which may help with weight loss, , says nutritionist Deepti Khatuja.

According to a study published in the Journal of Nutrition, those who followed a calorie-restricted diet and consumed more fibre lost more weight than those who consumed less.

5 delicious high-fibre breakfast recipes for weight loss

Check out the best high-fibre breakfast if you want to lose weight, as explained by chef Rahul Ajgaonkar.

1. Tropical overnight oats

Ingredients:

• 1 mango Alphonso (chopped)
• Oats – 90 grams
• Pineapple juice – 100 millilitre (ml)
• Coconut milk – 1 tablespoon
• Fresh cream – 1 tablespoon
• Honey – 1 tablespoon
• Chia seeds (soaked)- 1 tablespoon
• Hazelnut (chopped) – 2 tablespoons
• Pumpkin seeds (chopped) – 2 tablespoons
• Dry coconut (sliced & toasted) – 10 gram
• Orange zest
• Mint leaves sprig – 5

Method:

• Mix oats, pineapple juice, coconut cream, honey, orange zest and soak overnight in the fridge.
• When ready to serve, mix again all ingredients adding fresh cream and pineapple juice, and chopped hazelnut and pumpkin seeds.
• Garnish with chopped Alphonso mango, chia seeds, dry coconut slices, mint, and a drizzle of honey.

2. Avocado toast

Ingredients:

• Avocado – 1
• Onion (chopped) – 1 tablespoon
• Tomato (chopped) – 1 tablespoon
• Green capsicum – 1 tablespoon
• Green chilly (chopped) – 1/2 tablespoon
• Green coriander (chopped) – 1 tablespoon
• Lemon juice – 1 tablespoon
• Feta cheese (dice) – 20 gram
• Cherry tomato – 5
• Salt to taste

Method:

• Peel, de-seed, and mash the avocado.
• Add in onion, tomato, green capsicum, green chilly, green coriander, lemon juice and salt. Mix well all ingredients
• Garnish with feta and cherry tomato and drizzle olive oil.

3. Falafel wrap

Falafel Ingredients:

• Chickpeas (Soaked) – 120 grams (gm)
• Parsley – 3 gm
• Cumin Powder – 1 gm
• Coriander Powder – 1 gm
• Olive Oil – 4 millilitre (ml)
• Garlic – 15 gm
• Cornflour – 50 gm
• Coriander Fresh – 3 gm

Method:

• Combine all ingredients in a food processor till coarse and mixed evenly.
• Make finger size, dust in cornflour and deep fry till golden brown.

Wrap Ingredients:

• Tortilla soft – 1
• Red cabbage (Julienne) – 70 gm
• Iceberg Lettuce (Julienne) – 50 gm
• Carrot (Julienne) – 10 gm
• Onion (Diced) – 10 gm
• Red pepper (Dice) – 10 gm
• Yellow pepper (Dice) – 10 gm

Method:

• Place a tortilla, and put red cabbage, iceberg lettuce, carrot, onion, red pepper, yellow pepper, falafel 3 pieces, lemon juice, salt, and pepper.
• Roll it in tightly and place it over a buttered hot plate till it gets light browning on all sides.
• Serve it hot.

4. Strawberry and blueberry smoothie

Ingredients:

• 1 cup of strawberries
• 1 cup of blueberries
• 1 cup of almond milk
• ½ cup of yoghurt
• 1 tablespoon of flax seeds
• 1 tablespoon of honey

Method:

• In a blender, combine almond milk, strawberries, blueberries, yoghurt, flaxseed oil, and honey. Blend until smooth.
• Serve chill.

5. Spinach and avocado smoothie

Ingredients:

• 1 cup of spinach
• ½ cup of avocado
• ½ cup of coconut milk
• 1 tablespoon of honey

Method:

• In a mixer or blender, combine spinach, avocado, coconut milk, and a tablespoon of honey. Blend until smooth.
• Serve chill.