Some Homemade High Fiber Cereals

It’s easy to make a quick breakfast or snack and boost your fiber intake at the same time, by stocking your pantry with high fiber cereals. The best way to get your daily fiber--25 grams for women and 38 grams for men--is to start the day with a high fiber breakfast. For this reason, you should make your own high fiber cereals.

Actually, make your own high fiber cereals a great way to save yourself from the unpronounceable ingredients found on the back of most cereal boxes. Even when the ingredients seem natural enough, you’re never quite sure what sort of quality the ingredients are and it’s better to take matters into your own hands. The following high fiber cereals boost your fiber number for the day and give you quality control.

1. Healthy Charms Cereal

Ingredients

1 1/2 cup water

2 tablespoon raisins

1 tablespoon honey or agave nectar

1 cup sorghum flour

1/4 cup ground flax seed

1/4 teaspoon himalayan rock salt

Directions

1. Preheat oven to 375F. Line a rimmed baking sheet with parchment paper so that the paper is over the edges and set aside.

2. Place water, raisins and honey in the bowl of your food processor or blender and process until smooth. Pour into a large bowl and combine with remaining ingredients.

3. Pour batter onto prepared sheet and spread evenly. The key to the cereal’s success is going to be to spread the batter as evenly as possible to ensure even cooking.

4. Bake for 20 minutes, until edges begin to brown and cracks are seen in the batter.

5. Take out of the oven and remove the parchment. Cut the dough into shapes or tiny squares. I used a set similar to this one or you could do a Christmas themed cereal.

6. Spread the pieces back onto the parchment paper free baking sheet and bake for an additional 5-10 minutes for cut out shapes and 10-15 for large squares, turning at least once. Cereal should be crisp and crunchy.

2. High Protein & High Fiber Cereal

Ingredients

1 cup Nature’s Path Spelt cereal

1/4 cup buckwheat groats

1 tablespoon chia seeds

1/2-1 teaspoons chocolate protein powder

1.25 cup high-protein non-dairy milk

Directions

Before I even poured the bowl, I calculated the nutrition info to see if ti was where I wanted it to be. After a couple tweaks, I was able to come up with one powerhouse cereal bowl.

3. Whole Grain high fiber cereal

Ingredients

1 cup rolled oats

1 cup puffed rice

1/2 cup raisins/cranberries

1/2 cup sunflower seeds

1/4 coconut flakes

1/4 cup of sliced almonds

1/4 cup hemp seeds

1 teaspoon cinnamon

Directions

In order to make this a balanced cereal, the formula for this recipe is--for each cup of oats, 1/2 cup of seeds, 1/4 of nuts. Get creative and choose among your favorite ingredients, mix and match and add some extras to enhance the flavor and nutritional value, like coconut flakes, hemp or flax seeds, nutmeg, cinnamon, etc.

In a large ziploc bag, combine all the ingredients together. Add some extra love and voila. Serve with your favorite non-dairy milk and in your favorite cereal bowl. Then your own high fiber cereal breakfast is finished.