Raspberry Granola Parfait and Fibre – Are You Getting Enough?
As a wholefood blogger, I’m well aware of the importance of fibre in our diet, both soluble and insoluble. However, Public Health England have recently come up with a recommendation that adults should consume at least 30g of fibre daily. It turns out, apparently, that the average intake is only 18g. Oh dear! Arla Fibre to the rescue and a quick but effective breakfast ‘recipe’ from me for raspberry granola parfait.
Last week, I took my first trip to London since moving to the New Forest. The train journey takes half the time it did from Cornwall, so a day trip is much more doable. I spent a very pleasant afternoon having a #GetFussed lunch with Arla, learning a bit more about fibre and trying the recently launched Arla Fibre yoghurts.
Arla Fibre Yoghurts
There is a perception that fibre is bland, boring and unappealing. That’s patently not true, but when I tried my first spoonful of Arla’s strawberry yoghurt, I was surprised to find it looked like any other fruit yoghurt I’ve tried. I sort of expected it to be full of bran. Luckily I was wrong. It was creamy in texture and fruity in flavour and if I wasn’t any wiser, I’d have had no idea it was particularly high in fibre. I was more than happy to polish off my bowlful.
The fibre comes in the form of chicory inulin, a prebiotic that is fairly bland on its own but adds sweetness and soluble fibre to other food products. You really wouldn’t know it was there unless you read the label.
Not only is Arla Fibre yoghurt high in fibre, it’s also low in fat and high in protein and calcium, making it a good choice for a healthy snack, dessert or breakfast. It comes in handy 150g pots which contain 4.7g of fibre and 450g tubs for the family. Both sizes come in four varieties: raspberry, strawberry, blueberry and pineapple with passionfruit. The price seems very reasonable: the 450g pot retails at around £1.75. They are available from major supermarkets.
A Not So Fibrous Lunch
On arrival at the venue we were presented with a sumptuous cocktail. This was a pleasurable way to get us in the mood for taking photos of the lovely lunch set up and learning about fibre.
We then enjoyed a three course lunch, which was quite delicious. As a vegetarian, I didn’t feel in the least bit hard done by, as I sometimes do on these occasions. There were two menus doing the rounds. We were asked to check our menus before ordering and then have a look at our neighbours to see if we could spot any differences. There were a few seemingly minor ones, but they were pretty similar. We didn’t know it at the time, but half the diners had a high fibre menu and the other had a low fibre one.
I started with an asparagus, aged feta and baby basil risotto. This was really well done and the envy of the meat eaters around the table; their risottos didn’t look nearly as appetising.
This was followed by heritage roast carrots with carrot & shallot fritters, salsa verde and couscous. This was far more interesting fare than I was expecting, although I did feel a vegetable other than carrots would have been good to accompany the carrot fritters. I finished with an elegant French fruit tart with kiwi, red grapes, cherries and honey’d natural yoghurt.
Turned out, mine was the not so fibrous lunch. A few small changes were made to the dishes to increase the fibre for half of the diners. So kale, for example, was used in the high fibre salsa verde, brown rice in the risotto and berries rather than grapes in the French tart. The fibrous French tart also included figs and some wholemeal flour in the pastry. Doesn’t it look good?
To ensure we’d been paying proper attention, we had a post-lunch fibre quiz. I got it mostly right – honest!
For some absolutely stunning shots of the event, head over to Sandhya’s Kitchen.
Luckily, I get plenty of fibre in my diet and don’t need to worry about not getting the requisite 30g. If you eat plenty of vegetables, some fruit and introduce wholegrains into your diet, you should be fine. However, if you think you may not be reaching the target, there are some very simple things you can do which will make a huge difference. Here are a few easy swaps you can try to up your fibre intake.
- Wholemeal bread instead of bread made with refined flours
- Brown rice for white rice
- Wholemeal pasta instead of ordinary
- Berries instead of grapes
- Potatoes and other vegetables with skin on instead of peeled
- Wholemeal flour instead of plain when baking
- Arla Fibre yoghurt instead of ordinary low fat fruit yoghurt.
- Follow my blog and recipes instead of looking at standard recipe books 😉
Raspberry Granola Parfait
Here’s a recipe for a very quick, simple but delicious breakfast: raspberry granola parfait. It’s hardly a recipe at all really, more an assembly of three simple ingredients to make a lush high fibre meal in a glass. I expect most of you already have your own version. I find eating granola and yoghurt this way feels much more luxurious than just bunging them together in a bowl and it promotes a great start to the day. The addition of berries makes it even more special. Raspberries, I learnt during my Arla lunch, are a particularly high fibre fruit, as are other berries.
Granola can also be high in fibre, especially if you make your own. A nutty one works well for this raspberry granola parfait. You could try my recipe for gorgeous gluten-free granola or for something a little more indulgent, this chocolate granola is decidedly good.
The third ingredient is Arla Fibre Raspberry Yoghurt. The yoghurt is delicious all by itself, but makes a perfect component in this raspberry granola parfait. The smooth and creamy yoghurt contrasts wonderfully with the crunchy granola and tart fruit.
Raspberry Granola Parfait – The Recipe
- 50 g nutty granola
- 150 g Arla Fibre raspberry yoghurt
- 8 raspberries
- 2 strawberries - hulled & quartered
- Place half the granola at the bottom of a wide glass. Top with half the yogurt, then half the berries.
- Repeat the layers and admire before tucking in with a spoon.
Multiply the quantities depending on how many people you're preparing breakfast for.
Add edible flowers for an extra special breakfast.
Can be made an hour or so in advance.
I’m sharing my raspberry granola parfait with #CookBlogShare, hosted this week at Recipes Made Easy.
Raspberry Granola Parfait. PIN IT.
I was invited by Arla Foods to attend their lunch event and I was paid for my time. I was not expected to write a positive review and all opinions are, as always, my own. Thanks to my readers for supporting the brands and organisations that help to keep Tin and Thyme blythe and blogging.