THE JOURNAL

High-Fibre Snacks Snacking should be fuel for the body rather than habit. One of the easiest ways to support digestion, boost energy, and keep you feeling full is by getting enough fibre. These snacks are designed to do just that, turning your snack time into an opportunity to nourish your body. From sweet options to savoury each recipe is packed with fibre and flavour. So next time hunger strikes, grab a snack that works hard for you.    RAINBOW BANANA SPLIT   Serves 2    INGREDIENTS: 1 handfuls of blueberries 1 handfuls of blackberries ½ tsp vanilla bean paste 1 tbsp lemon juice 1 banana 4 tbsp of kefir yoghurt 4 tbsp toasted flaked almonds  METHOD: 1. Put the blueberries, blackberries, vanilla and lemon juice into a large pan and bring to the boil. Simmer over a medium heat for 8-10 minutes, stirring every so often, until the fruits have softened but are still holding their shape. Set aside to cool slightly  2. Peel the bananas and halve lengthways. Divide between plates or bowls, cut-sides up. 3. Top with the yogurt, then drizzle over the compote. Scatter over the raspberries and almonds before serving.  CACAO + PISTACHIO CHIA PUDDING   Serves 2  INGREDIENTS: 2 tbsp chia seeds ½ cup of almond milk  1 tsp of cacao 1 tbsp of coconut flakes  ½ pear grated  1 tsp of pistachio butter   METHOD: 1. Mix the chia seeds, almond milk and cacao together. Let this soak until chia seeds have absorbed all the water. 2. Mix through the grated pear and top with coconut flakes. 3. Drizzle pistachio butter all over and enjoy.   CINNAMON FIGS + ALMOND BUTTER  Serves 2   INGREDIENTS: 2 figs  2 tbsp of almond butter ½ tsp of cinnamon   METHOD: 1. Slice your figs, drizzle with almond butter and sprinkle the cinnamon.   NO PROTEIN POWDER, PROTEIN BARS  INGREDIENTS:   1 can black beans ¼ cup cacao powder ¼ cup peanut butter  ⅓ cup maple syrup  1 cup quinoa flakes Chocolate Layer – optional ¼ cup dark chocolate (at least 80%) ½ teaspoon coconut   METHOD: 1. In a food processor, add drained, rinsed black beans, cacao powder, peanut butter, maple syrup, and quinoa flakes. 2. Blitz until it forms a chocolate paste. You want all the black beans to be puree, but you will still see pieces of quinoa flakes - that's normal. 3. Press the batter onto a piece of lightly oiled parchment paper, place another piece of parchment paper on top, and press to form a flat top. Shape into a rectangle. 4. In a microwave-safe bowl, melt the chocolate chips and coconut oil. Microwave in 30-second bursts, stir between, until it's fully melted. 5. Pour the melted chocolate on top of the bar, leaving the sides free from melted chocolate to make it easier to cut. 6. Place the bar 12 minutes in the freezer to set the chocolate layer. 7. Place the bar on a chopping board, cut into 6 even bars.  SPICY EDAMAME BEANS   INGREDIENTS: 1 handful of thawed edamame beans  ½ tsp of tamari sauce  ½ tsp of dried chilli flakes   METHOD: 1. Combine all ingredients.   CARROT + HARISSA HUMMUS   INGREDIENTS: 1 can chickpeas 4 medium carrots, scrubbed, dried, and sliced into large pieces Extra virgin olive oil Salt - to taste1/3 cup tahini paste 1 garlic clove, minced 1 teaspoon sumac 1/2 teaspoon cumin 1 to 2 teaspoons harissa paste  1 lemon, juiced Chopped parsley, for garnish  METHOD: 1. Preheat the oven to 180. Place the carrots on a sheet pan and drizzle with a little olive oil. Season with salt and toss so the carrots are well coated. 2. Roast in the heated oven until the carrots are fork-tender and charred in some parts (about 40 minutes). Remove from the heat and set aside until cool enough to handle. 3. Drain the chickpeas and rinse. 4. To the bowl of a large food processor, add the roasted carrots, chickpeas (without the liquid), tahini, garlic, sumac, cumin, harissa paste, and lemon juice. Season with a small pinch of salt. 5. Close with the lid and blend, and while the processor is running, drizzle a little bit of olive oil (about 2 tablespoons) from the top opening until the mixture is smooth and creamy. 6. Adjust seasoning to your liking, adding more salt, pepper, harissa, and lemon to your liking. Transfer the roasted carrot hummus to a shallow bowl or plate and use the back of a spoon to spread it on the plate. Drizzle with olive oil. VEGETABLE + HUMMUS LETTUCE WRAPS  INGREDIENTS: 2 large leaves of romaine lettuce 2 tbsp hummus  4 Cherry tomatoes halved ¼ Red onion  ¼ Green bell pepper sliced into match sticks  ½ Avocado  A drizzle of tahini   METHOD: 1. Layer everything on top of the large lettuce leaves. 2. Roll or fold like a tortilla and enjoy.   SHOP GUT SUPPORT