According to a Harvard Public Health study (http://www.hsph.harvard.edu/nutritionsource/fiber-full-story/) the average American diet provides only 15 grams of fiber daily (I think that’s a generous number). This same study recommends anywhere from 20-35 grams per day. I say we need even more than that. Many Holistic Nutritionists recommend upwards of 50 grams per day.
“Ok” you say, “but what does that mean?”. It’s not like we are all walking around with our fiber calculators.

#1 eat more vegetables
#2 eat whole, unprocessed grains

Examples *approximates:
1 stalk of celery = 1 gram of fiber
1 cup baby spinach = 2 grams of fiber
1 medium Apple = 5 grams of fiber
3 tbsp chia seeds = 11 grams of fiber
1/4 cup buckwheat kernels = 4 grams of fiber
3 tbsp of hemp seeds = 3 grams of fiber
1 cup quinoa = 7 grams of fiber

So that brings me to my recipe today. This sugar and gluten free high fiber cereal will start your day off on the right fiber-foot.

In a mason jar mix:
1 cup hemp seeds
2 cups toasted buckwheat kernels
1 cup chia seeds
3 tablespoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger

Shake it up so it mixes well.

Store in tightly sealed jar in your refrigerator.

I put 2-3 tablespoons of the mixture on my coconut yogurt, stir and let it sit for a couple minutes so the chia seeds can swell up and be more easily digested. You can also add this to your favourite dairy-free milk in place of the yogurt.

This tasty breakfast packs 13 grams of fiber, 8 grams of protein and under 300 calories.

Use about a 2 -3 tbsp of the cereal blend. Mix into 4-6 oz of unsweetened cultured coconut yogurt.

Stir and enjoy!