A high-fiber diet isn't just good for digestion:it also lowers the risk of cancer, cardiovascular disease and diabetes, according to a meta-analysis of nearly 250 studies. But many people eat too little vegetables, fruit and whole grain products for this.
30g of fiber per day:This is the recommended amount an average adult should consume daily. But most people fail to include this number in their daily menu. A mistake, according to a large meta-study – because those who get enough fiber, in addition to the positive effects on digestion, have a significantly reduced risk of lifestyle diseases such as cardiovascular disease and diabetes.
So from now on only self-ground muesli for breakfast? Not at all:These whole wheat waffles with cottage cheese and Kiwi show how you can cover a large part of your fiber needs with a delicious afternoon snack!
250 g spelled or whole wheat flour
1 ½ tablespoon psyllium husks
2 teaspoons baking powder
1 pinch of salt
475 ml oat milk or another type of plant-based milk
2 tbsp hazelnut oil or rapeseed oil or olive oil + about 1 tbsp for greasing the waffle iron
3 drops vanilla extract (optional)
2 teaspoons maple syrup
2 Kiwis
200 g vegan quark or vegan skyr
20 g pumpkin seeds, toasted
20 g sunflower seeds, toasted
Maple syrup (optional)
For the waffles, mix the flour, psyllium husks, baking powder and salt together. Add oat milk, oil, vanilla extract and maple syrup and stir with a whisk until smooth, not too runny batter that runs out of the spoon. Add a tablespoon of water if necessary. Leave it in for 5 minutes while you preheat the waffle iron.
For the kiwi quark, cut the kiwi into small pieces and stir it through the vegan quark. Save a few pieces for topping.
Lightly grease the waffle iron, add the batter – depending on the size of the pan, about 3 heaped tablespoons per waffle – and bake for 4-8 minutes, depending on the performance of the waffle iron.
Serve warm waffles topped with kiwi curds, toasted seeds and maple syrup.
