One of the biggest missed daily nutrients is fiber. It is so essential to maintaining a healthy weight and balancing blood sugar. It is what makes you feel full, can also lower cholesterol and help prevent colon cancer. Something I sometimes see on nutritional labels is that there are 2 different types of fiber, soluble and insoluble.
For those like me that had no idea what this means, soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barely, some vegetables, and psylluim.
Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.
Typically, the RDA of fiber needed for women is around 25-30 grams and men is 30-40 grams, but this all depends on your source. This recipe will put you on the right track with a whopping 13.5 grams of fiber with a mix from both soluble and insoluble. Not to mention it is super healthy but still feels super indulgent and of course fast to prepare since it is breakfast after all. Something to remember when eating high fiber foods is to drink LOTS of water, otherwise it can backfire on you and possibly cause constipation.
So this morning when trying to decide what to have for breakfast I remembered I wanted to try this recipe but put my own spin on them incorporating apple. I LOVED how this turned out and will definitely be a go to for when I want some apple crumble. The secret ingredient here is some roasted almonds to make the topping which I may create an entire jar of- I’m in trouble 😉
This recipe seems long and wordy but it is so easy and only takes 15 minutes max!
2 tbsp flax seed
3 tbsp almond milk
1 tbsp coconut flour (for me it is too eggy without some flour)
.5 tsp baking powder
.5 tsp cinnamon
-Whisk everything together really well. Heat crepe pan or non-stick frying pan with spray on med-high heat and pour 1/3 batter into pan. Quickly roll the pan around to cover the bottom, cook for roughly 1 minute till edges start to curl and flip. Cook 30 seconds to 1 minute more. Finish with rest of batter.
Maple Almond Crumble Ingredients:
1/8 cup roasted almonds
1/8 cup maple syrup (I like sugar free)
1 tbsp rolled oats
Put almonds in magic bullet or blender and grind to crumble or almond meal consistency. Add maple syrup- less if you want more of a crumble. Lastly add oats. To make super crumbly, toast the oats before hand and combine only the almonds and the oats.
This is AMAZING- sweet and salty aka my favorite!
Ingredients in Apple Filling:
1/2 diced Organic Apple (I love fuji)
2-3 tbsp rolled oats
1 tsp cinnamon
.5-1 tbsp butter (I use smart balance)
*optional- 1 tsp coconut sugar
-Melt the butter and add everything. Once the butter evaporates add a little water to cook down your apples unless you like them more firm. You could always just microwave everything in a coffee cup, I would do 30 seconds at a time.
*Note- This recipe made 3 but the first I did without coconut flour as according to the recipe and it was too thin for my liking so when made according to my directions it will actually make 3 crepes, of course this will depend if you are using a very large pan…etc.
Carbs 44 grams
Protein 17 grams
Fat 18 grams-healthy MUFA’s and PUFA’s
Fiber 13.5 grams