Easy Morning Crunchies. All the Fiber, No Twigs Involved.

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I try to get a good chunk ( about 25%) of my daily 200 grams of carbohydrates out of the way (i.e. eaten by me!) in the morning before my workout. That way, all that lovely stored glycogen can go right to use. Eat-deplete-eat-deplete. If you get it just right, you end of fueling yourself, and the carbs won’t sit around waiting to be turned into fat. Since the main source of my protein in the morning is egg whites, I am always a little texture starved at this particular time of day. Toast is always an option, but if you get more food if you make a big bowl of seasonal fruit with this delicious crunchy topping. If you are hungry in the morning, this kind of volume + fiber can go a long way in helping you feel full.

My Nene (Gran) used to get her fiber from a giant wheat cereal log that looked like a bathmat and tasted about as pleasant.  It was so hard you could barely eat it and then about 2 seconds after the milk was poured, it became a soggy bowl full of tan threads. As much as I adored her, my way is much more appetizing.

  • Difficulty: Easy AF
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Macros Per Serving: 130 Calories | 23C | 2 F | 4 P | . Fiber= 7 grams

You can make this recipe ”à la minute” and it literally will take you about 3 minutes total, but you can also make a larger batch of the crunchy part, weigh the finished product and divide by how many servings you made to be macro accurate. (#Maccurate?). You can use any fruit you like but the macros will  change a bit depending. Raspberries are the queen of fiber in terms of fruit; figs are the king. The macros include the almond milk, which was unsweetened.


    Crunchy Bits:

  • 10 grams rolled oats (I used Bob’s Red Mill Gluten-Free Old-Fashioned Oats, but any brand will do)
  • 3 grams chia seeds
  • 3 grams brown sugar (optional but tasty)
  •  pinch of salt
  • Fruit:
  • 126 grams strawberries
  • 50 grams raspberries
  • Milk:
  • 50 ml unsweetened almond milk (use whatever milk you like, cow’s will add protein)


1.Put all the crunchy bits ingredients into a small pan, then toast over medium heat for about 2 minutes. The oats will begin to have a lovely warm and toasty smell. If this turns into a sharp, burnt acrid smell you’ve gone to far. You can shake the pan a bit to prevent going too far. If you keep going too far you have some problems and need to learn some impulse control.

2.Cut your strawberries into bite sized sized pieces. This of course will depend upon the size of your mouth. If your mouth is huge your pieces will be bigger, obvs. If your mouth is so tiny you need to cut the raspberries than perhaps you should choose a different fruit.

3.Put fruit in a bowl, top with crunchy bits and pour on your milk of choice. Done.

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