A high-fiber diet supports more than just digestion—it significantly reduces risks of cancer, cardiovascular disease, and diabetes, as shown in a meta-analysis of nearly 250 studies. Yet, many of us fall short on vegetables, fruits, and whole grains.
The recommended daily fiber intake for adults is 30g, but most don't meet it. This oversight matters: research from large meta-studies confirms that adequate fiber intake not only aids digestion but also lowers the risk of lifestyle diseases like heart disease and diabetes.
No need for plain self-ground muesli every morning. These whole wheat waffles with cottage cheese and kiwi deliver a substantial fiber boost in a delicious afternoon snack!
250 g spelt or whole wheat flour
1 ½ tbsp psyllium husks
2 tsp baking powder
1 pinch salt
475 ml oat milk or other plant-based milk
2 tbsp hazelnut oil, rapeseed oil, or olive oil + 1 tbsp for greasing
3 drops vanilla extract (optional)
2 tsp maple syrup
2 kiwis
200 g vegan quark or skyr
20 g toasted pumpkin seeds
20 g toasted sunflower seeds
Maple syrup (optional)
Mix flour, psyllium husks, baking powder, and salt. Stir in oat milk, oil, vanilla, and maple syrup to form a smooth, not-too-runny batter—add 1 tbsp water if needed. Rest 5 minutes while preheating waffle iron.
Peel and dice kiwis; fold most into vegan quark, reserving some for topping.
Grease iron lightly, add ~3 heaped tbsp batter per waffle, and bake 4-8 minutes until golden.
Serve warm with kiwi cheese, seeds, and a drizzle of maple syrup.
