With the arrival of Easter, it is common for people to surrender to chocolate eggs. However, often these sweets are high in sugar and fats, harming health. Thinking about it, we bring you an Easter egg recipe rich in fiber, which in addition to delicious, is healthier.
The ingredients chosen for this recipe are chia, flaked oatmeal and chopped chestnuts. All of them are rich in fiber, essential nutrients for the proper functioning of our body, as they help regulate intestinal transit, reduce the absorption of sugar into the blood and increase the feeling of satiety.
Dark chocolate with 70% cocoa is an excellent option for those who want a healthier chocolate. It contains less sugar and more cocoa, which is rich in antioxidants and has anti-inflammatory properties.
This recipe is easy to prepare and can be a great option to gift or consume with the family. In addition, it is a healthier option for those who do not want to give up chocolate at Easter.
Makings:
- 200g dark chocolate with 70% cocoa
- 1/4 cup chia
- 1/4 cup oatmeal flakes
- 1/4 cup chopped chestnuts (almonds, walnuts, Brazil nuts, etc.)
Directions:
- Chop the chocolate into small pieces and melt in a water bath or microwave, stirring occasionally to prevent it from burning.
- When the chocolate is completely melted, add the chia, oatmeal and chopped chestnuts. Mix well.
- Pour the mixture into an Easter egg pan and refrigerate for about 30 minutes, or until it is firm.
- Remove from the pan and pack as you prefer.
What is Dietary Fiber?
Dietary fiber consists of non-digestible forms of carbohydrates, usually as polysaccharides that originate from plant-based foods. The classification of dietary fiber also stems from solubility in water. In general, there are two main types of dietary fiber: soluble and insoluble. The main sources of soluble fiber are fruits and vegetables. On the other hand, leafy greens, cereals and whole grain products provide sources of insoluble fiber. However, most naturally available fiber-rich foods contain varying amounts of soluble and insoluble fiber. Although fermentation (through the action of the gut microbiota) of most dietary fiber occurs within the gastrointestinal tract to some extent, fermentation of soluble fiber tends to occur more readily than for insoluble fiber.
The Benefits of Dietary Fiber
Much evidence supports an important role for dietary fiber intake as a contributor to overall metabolic health, through key pathways that include insulin sensitivity. In addition, there are clear associations between dietary fiber intake and multiple pathologies that include cardiovascular disease, colon health, intestinal motility, and colorectal cancer risk.
The gut microbiota functions as an important mediator of the beneficial effects of dietary fiber, including the regulation of appetite and metabolic processes and chronic inflammatory pathways. Many factors contribute to the impoverishment of dietary fiber intake in the Western population. Unfortunately, there is a habituation of many of us to our modern environments, lifestyles, diets and food-related behaviors.
Healthy Easter
A fiber-rich Easter egg can be a great option for those who wish to enjoy Easter without compromising the health of the digestive system.. With the addition of fiber-rich ingredients, it is possible to enjoy a delicious and satisfying flavor, while getting health benefits. In addition, it is important to remember that moderation is fundamental in all areas of food, including during this commemorative date. So enjoy it responsibly and balancedly, and enjoy the celebration with your family and friends!
Bibliographic references
Study suggestion: Fibers
Watch the video on Science Play with Ana Carolina Franco:
GLP-1 in the treatment of obesity: How can prebiotics help?
Article:
Dietary fibers
– Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10):3209. Published 2020 Oct 21. doi:10.3390/nu12103209
