Fibre Maxing 101

Ingredients

• 1/2 cup Quinoa (Rinsed well before cooking)
• 1 cup Water (For cooking quinoa)
• 1/2 cup Rolled Oats (Old‑fashioned rolled oats)
• 1 cup Almond Milk (Unsweetened)
• 1/2 cup Mixed Berries (Fresh or frozen)
• 1 medium Banana (Sliced)
• 2 tbsp Almonds, chopped (Toasted for extra flavor)
• 1 tbsp Chia Seeds (Soaked in almond milk for 5 min)
• 1/4 cup Black Beans (Canned, rinsed and drained)
• 1 cup Fresh Spinach (Roughly chopped)
• 1 tsp Olive Oil (Extra‑virgin)
• 1 tsp Lemon Juice (Freshly squeezed)
• 1 pinch Salt
• 1 pinch Black Pepper

Instructions

1. Rinse and Cook Quinoa

   Place the rinsed quinoa and 1 cup water in a saucepan, bring to a boil, then reduce to a simmer, cover and cook for 12‑15 minutes until water is absorbed and quinoa is fluffy.

   Time: PT15M

   Temperature: Medium heat

2. Prepare Oat‑Almond Milk Base

   In a small pot, combine rolled oats and almond milk. Bring to a gentle boil, then lower heat and simmer for 5‑7 minutes, stirring occasionally, until thick and creamy.

   Time: PT7M

   Temperature: Medium‑low heat

3. Toast Nuts and Prep Toppings

   While the grains cook, toast chopped almonds in a dry skillet over medium heat for 2‑3 minutes until golden. Slice banana, rinse and drain black beans, wash spinach, and measure berries and chia seeds.

   Time: PT5M

   Temperature: Medium heat

4. Soak Chia Seeds

   Add chia seeds to the remaining almond milk (if any) and let sit for 5 minutes to swell.

   Time: PT5M

5. Assemble the Bowl

   Divide cooked quinoa and oatmeal equally into two bowls. Top each with a handful of spinach, black beans, mixed berries, banana slices, toasted almonds, and a drizzle of the chia‑almond mixture. Finish with a drizzle of olive oil, a squeeze of lemon juice, and a pinch of salt and pepper.

   Time: PT5M

6. Serve and Enjoy

   Serve immediately while warm, and accompany with a glass of water to help the fiber work effectively.

   Time: PT0M

Nutrition Facts

Calories

420

Protein

12g

Carbohydrates

65g

Fat

14g

Fiber

20g