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5 Easy Breakfasts that are High in Fiber & Gluten-Free

A high fiber breakfast is a key to morning success because it is digested slowly and provides the body with lots of healthy and long-burning energy.

Fiber is a complex carbohydrate that breaks down slowly in the body and maintains a steady stream of energy to the bloodstream.

Simply speaking, fiber is the highest possible quality of carbohydrates and will not cause the insulin or sugar rushes you would receive from refined foods.

We can tell you about the high-soluble fiber in our cereals help to keep you regular . . . but I think that in this case our name pretty much speaks for itself!

Try these easy high fiber and gluten-free breakfasts to get you going!
Blackberry Breakfast Parfait
Makes 1 (255 mL) servings with 10 grams of Fiber per serving
Ingredients
  • ¼ cup (60 mL) water
  • 2 Tbsp (30 mL/28 g) Holy Crap cereal
  • ½ cup (120 mL) plain non-fat Greek yogurt (reserve a spoonful for garnish)
  • ½ cup (120 mL) fresh or thawed blackberries (reserve 1 for garnish)
  • Wedge of fresh lemon
  • Honey, for drizzling

Directions
1. Pour the water into a bowl, stir in the Holy Crap cereal and let sit for 5 minutes.
2. In a glass, layer the yogurt, followed by the soaked Holy Crap cereal and the blackberries. Garnish with a dollop of yogurt and top with a blackberry.
3. Add a squeeze of lemon and a drizzle of honey for the perfect touch of sweetness.

NUTRITION FACTS: PER 255 mL SERVING. Calories (260) Total Fat (8 g) including Omega-3 (2.5 g) and Omega-6 (2 g) Total Carbohydrates (27 g) Dietary Fibre (10 g) Protein (19 g)
Provides 40% of your daily vitamin C and 22% of your calcium needs based on a 2000-calorie diet.
Oatmeal Banana Bake
Makes 7 (225 mL) servings with 10 grams of Fiber per serving
Ingredients
  • Olive oil, for coating the
    ramekins
  • 1 cup (250 mL) milk (nut or
    non-dairy)
  • 1 cup (250 mL) organic apple
    juice
  • 1 bag (530 mL/320 g) Holy
    Crap Plus Gluten Free Oats
  • 1 or 2 bananas, sliced
  • Brown sugar to taste
Directions
1. Turn on the broiler. Lightly oil seven 3/4 cup (180 mL) ramekins.
2. Place the milk and apple juice in a bowl, stir in the oats and let sit for 5 minutes. Stir again and spoon into the ramekins.
3. Top with sliced bananas, sprinkle with brown sugar and broil for about 5 minutes. Watch closely so that the sugar doesn’t burn!
4. Remove from the oven and serve warm.
NUTRITION FACTS: PER 225 mL SERVING. Calories (370) Total Fat (9 g) including Omega-3 (0.5 g) and Omega-6 (0.5 g) Total Carbohydrates (68 g) Dietary Fibre (10 g) Protein (11 g)
Provides 38% of your daily iron and 22% of your daily calcium needs based on a 2000-calorie diet.
Oat and Cottage Cheese Pancakes
Makes 1 serving (4 small pancakes) with 9 grams of Fiber per serving
Ingredients
  • 1/2 cup (120 mL/70 g) Holy Crap
    Plus Gluten Free Oats
  • 1/2 medium banana, cut into
    chunks
  • 1/2 tsp (2.5 mL) vanilla extract
  • 1 tsp (5 mL) gluten-free baking powder
  • 1 egg
  • 1/4 cup (60 mL) fat-free cottage
    cheese
  • 2 Tbsp (30 mL) unsweetened
    almond milk
  • Olive oil, for coating the pan
  • Maple syrup, for topping
  • Raspberries, for garnish
  • Mint leaves, for garnish
Directions
1. Place all ingredients, except the topping and garnishes, in a blender and process until completely smooth, about 30 seconds.
2. Lightly coat a large non-stick skillet or griddle with oil and heat over medium-low.
3. Spoon a quarter of the batter into the skillet and gently spread it out a bit with the back of the spoon. Cook until bubbles appear on top, 1 to 2 minutes. Gently flip the pancake and cook until the underside
is golden, 1 to 2 minutes. Transfer to a plate.
4. Using a damp cloth, wipe the skillet clean. Add a bit more oil and repeat with the remaining batter.
5. Serve in a stack, topped with maple syrup and garnished with raspberries and mint leaves.
NUTRITION FACTS: PER 260 G SERVING. Calories (430) Total Fat (12 g) including Omega-3 (2 g) and Omega-6 (2 g) Total Carbohydrates (64 g) Dietary Fibre (9 g) Protein (20 g)
Provides 35% of your daily calcium and 34% of your daily iron needs based on a 2000-calorie diet.
Berrylicious Smoothie
Makes 2 (420 mL) servings with 7 grams of Fiber per serving
Ingredients
  • ½ cup (120 mL) water
  • 2 Tbsp (30 mL/28 g) Skinny B
    cereal
  • ½ cup (120 mL) fresh or frozen
    unsweetened strawberries
  • ½ cup (120 mL) fresh or frozen
    unsweetened raspberries
  • 1 cup (250 mL) plain non-fat
    Greek yogurt
  • 1 cup (250 mL) unsweetened
    almond milk
  • Fresh berries, for garnish
  • Mint leaves, for garnish
Directions
1. Pour the water into a bowl, stir in the Skinny B cereal and let sit for 5 minutes.
2. Place all the ingredients, except the garnishes, in a blender and process until smooth. Pour into glasses, garnish with fresh berries and mint and serve.
NUTRITION FACTS: PER 420 G SERVING. Calories (180) Total Fat (5.5 g) including Omega-3 (1.5 g) and Omega-6 (1.25 g) Total Carbohydrates (26 g) Dietary Fibre (7 g) Protein (11 g)
Provides 50% of your daily vitamin C and 38% of your daily calcium needs based on a 2000-calorie diet.
Ultimate Breakfast Granola
Makes 20 1/3-CUP (80mL) servings with 6 grams of Fiber per serving
Ingredients
  • 1¼ cups (300 mL) gluten-free steel cut oats
  • 1¾ cups (415 mL) gluten-free
    rolled oats
  • 1 cup (250 mL/185 g) HolyCrap or Skinny B cereal
  • 1 cups (315 mL) whole raw almonds
  • ¾ cup (180 mL) raw sunflower seeds
  • ¾ cup (180 mL) shredded unsweetened coconut
  • 1¼ cups (300 mL) chopped pecans
  • 1¼ cups (300 mL) peanuts with skins
  • 1 cup (250 mL) walnut pieces
  • ½ cup (120 mL) whole raw sesame seeds
  • 1/3 cup (80 mL) whole raw pumpkin seeds
  • ½ cup (120 mL) agave nectar
  • ½ cup (120 mL) maple syrup
  • 4 tsp (20 mL) vanilla extract
  • ½ cup (120 mL) coconut oil, melted
Directions
1. Preheat the oven to 250F (120C). Line a baking sheet
with parchment paper.
2. In a large bowl, mix all the dry ingredients together
until well combined.
3. In a separate bowl, whisk together the agave nectar,
maple syrup and vanilla extract.
4. Pour the melted coconut oil over the dry ingredients
and mix well. Add the liquid mixture and stir until
well mixed.
5. Spread the granola evenly over the baking sheet and
bake, stirring every 15 minutes, until golden brown
and very fragrant, about 1 hour.
6. Remove the granola from the oven and allow to cool
on the baking sheet. Store in an airtight container
NUTRITION FACTS: PER 80 mL SERVING ( 1/3 CUP). Calories (390) Total Fat (26 g) including Omega-3 (1 g)
and Omega-6 (1 g) Total Carbohydrates (25 g) Dietary Fibre (6 g) Protein (9 g)

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