The Fibre Fuelled Cookbook
Dr Will Bulsiewicz
Penguin Random House
If you have been following along with my blog you will have realised how important I think gut health is for everyone. This book is another great resource on gut health, I hope you find it helpful.
“Chef Emeril Lagasse always spoke of the holy trinity of Cajun cuisine as celery, onions, and sweet peppers. Well, my holy trinity of spices is turmeric, ginger, and cinnamon. I have been loving this combo in my morning coffee for years, and now it’s part of this overnight oats recipe. You can’t go wrong with spices!
FODMAP note: As a banana ripens, the FODMAP content increases while the resistant starch content decreases. That said, we need the banana to be soft and get mashed in this recipe. A third of
a banana per serving is generally tolerated on a low FODMAP diet. A third of a date is FODMAP friendly.” p61
4+ Plant Points
120 ml unsweetened plain almond milk
1 teaspoon chia seeds
1/3 date, finely chopped
1/3 ripe banana, mashed
50 g jumbo oats
1/2 teaspoon ground turmeric
1/2 teaspoon ground ginger
1/4 teaspoon ground cinnamon
Supercharge it! (optional toppings):
1 tablespoon golden raisins
1 teaspoon chopped Granny Smith apple
2 tablespoons roughly chopped walnuts
Dash ground cinnamon
1. In a jar or small bowl with a lid, add the almond milk, chia seeds, date, and banana.
Stir with a spoon to combine.
2. Add the oats, turmeric, ginger, cinnamon, nutmeg, and salt and stir to combine.
Cover with the lid and place in the fridge overnight, or until the oats have thickened
(about 6 hours).
3. In the morning, open the jar/bowl and top as desired with suggested toppings. If the oat
mixture is too thick, you can add a little more almond milk to your preference.
If you are not following a low FODMAP approach, you can use 1 teaspoon maple syrup instead of the
date or 1 whole date per serving.