Two Day Fibre Plan by Anna Mapson of Goodness Me Nutrition
This Two Day Fibre Plan features in ‘Are you getting enough fibre?‘,
“I consulted Anna Mapson of Goodness Me Nutrition for some helpful suggestions. She’s the registered nutritional therapist I went to for my gut reset so I know and trust her well. Her specialty is helping people feel balanced, well-nourished and energised.”
Anna says including more gluten-free wholegrains in your diet will help you feel fuller for longer. She warns of the perils of eating fibre-free gluten-free alternatives (like gluten-free cakes, pasta and biscuits). Not only are they likely to have little nutritional benefit, they’ll also stop you from having space for fibrous foods. She also recommends getting 5 different fruit and veg a day, eating the skins and then bulking meals out with pulses.
Anna’s put together a 2-day meal plan, showing how you can use the foods from the cupboard to make delicious meals. If there’s anything you’re not keen on, the figures in brackets show you the fibre content you’ll need to make up with something else.
Saturday
Breakfast
Anna’s berry muesli
(make the night before)
80g gluten-free porridge oats (8g)
a handful (around 50g) of berries (2.1g)
1 tbsp flaked almonds (1g)
1 tbsp desiccated coconut (0.9g)
Mix together and soak overnight with coconut or almond milk.
Total fibre = 12g
Lunch
Sweet potato soup
(makes 4 portions)
2 sweet potatoes
100g red lentils
1 onion, peeled
4 garlic cloves, peeled
1 leek
2 carrots, peeled
1 tbsp gf bouillon powder a pinch of ground ginger
½ tsp ground turmeric black pepper, to taste
Peel and chop the veg. Cover with water in a pan and add the spices. Bring to a boil and simmer for 25 minutes.
Total fibre = 6.5g per portion
Dinner
Salmon fillet with jacket potato (4g), corn on the cob (5g), carrots (2g) and broccoli (2g)
Total fibre = 13g
Total fibre = 31.5g
Sunday
Breakfast
Anna’s apple & cinnamon quinoa
50g quinoa (rinsed) (2.8g)
1 grated apple (2.4g)
20g ground almonds (2g)
½ tsp cinnamon
5 drops of vanilla essence
coconut or almond milk, to serve
Add the quinoa & apple to a pan with 150ml water. Bring to the boil, cover, reduce the heat and gently simmer for 10 minutes. Take off the heat and drain after 5 minutes. Add the almonds and cinnamon and serve with a splash of coconut or almond milk.
Total fibre = 12g
Lunch
Anna’s artichoke salad
100g green beans (boiled)
150g haricot beans
100g cherry tomatoes
100g artichokes (pre-cooked from a jar)
10g anchovies (1/3 of a small tin)
Serve with boiled potatoes or buckwheat grains.
Total fibre = 20g
Dinner
Anna’s aubergine & chickpea curry
1 onion, peeled
3 garlic cloves, peeled
1 pepper (any colour), chopped
1 tin tomatoes (400g)
1 tsp tomato purée
a pinch of salt
½ tsp cumin
½ chilli powder (optional)
1 small chopped aubergine
1 tin of chickpeas, drained a handful of coriander
1. Chop the onion and garlic. Sauté in a small amount of water and a pinch of salt until soft.
2. Add the pepper, tomatoes, tomato purée and cumin (and chilli if using) and cook until the veg is soft. When ready, blend until smooth.
3. Add the aubergine and chickpeas. Cook until the aubergine is soft.
4. Add a handful of chopped coriander and stir.
5. Serve with brown rice or quinoa, and more coriander to garnish.
Total fibre = 7g
Total fibre = 34g