Recipes from The Fibre Factor

This simple crunchy salad is such an easy win and can easily be varied according to taste and what you have handy. The nuts or seeds are optional, but they’re another great fibre boost and I always add them.

Serves 2

Coarsely grate two medium carrots into a bowl. (These can be peeled first, if you like.)

Add a handful of raisins. And then another handful of hazelnuts or other nuts and seeds.

Squeeze in the juice of one orange

Add a trickle of olive oil if you like, or a dash of vinaigrette dressing, season to taste, and toss well.

Serve immediately or leave for up to half an hour in a cool place for the flavours to mingle, then toss again before serving.

Variations: you can add a handful of finely shredded red or white cabbage for a more coleslaw type version; add chopped apple instead or as well as the raisins; or you can use firm young parsnips instead of carrots.

I was surprised how much I liked this – but I guess it’s a social media sensation for a reason! The chia seeds swell and make a nice slippery jelly, full of fibre, which combines really nicely with the cocoa. It’s so quick and easy. It makes an almost instant pud, but also a healthy treaty snack for any time of day.

Put 2 tbsp of chia seeds and a tsp of cocoa powder in a small bowl or large cup
Add 60ml boiling water from the kettle

Stir for about 30 seconds until the chia seeds start to gel up. Leave for a couple of minutes to swell some more, then stir in a teaspoon or two of honey or maple syrup.

Mix in 1 tbsp of Greek yoghurt

Try adding a squeeze of satsuma, easy peeler or orange juice and serve the segments (or any other fruit e.g. fresh or frozen berries) on top of the pud.

This recipe gives the trad mac ‘n’ cheese a high fibre, full-of-goodness makeover.

Serves 4–5

500ml whole milk
1 bay leaf (optional)
1⁄2 small onion or some onion trimmings (optional)
30g butter
30g fine plain wholemeal flour
125g mature Cheddar or other strong-flavoured hard cheese, coarsely grated
1 tsp English mustard
250g wholewheat (brown) macaroni, penne or another small pasta shape
150-200g frozen peas
A handful of breadcrumbs (optional)
Sea salt and black pepper

Pour the milk into a pan and add the bay leaf and onion if using, and a twist of pepper. Bring almost to the boil, turn off the heat, then leave to infuse for 10 minutes or so.

Melt the butter in a large saucepan over a medium heat. Add the flour and stir to make a smooth, thick paste (i.e. a roux). Cook, stirring, for 2–3 minutes (it’s fine if it browns a little). Take the pan off the heat. Remove the bay and onion from the hot infused milk and tip about a quarter of it onto the roux. Stir vigorously to form a thick paste. Add the rest of the milk in 3 or 4 lots, stirring each in to get the mixture smooth before you add the next.

Return the pan to a low heat and stir the sauce until starting to bubble. Cook for a couple of minutes, stirring often, until thickened. Set aside 2 tbsp of the grated cheese and add the rest to the hot sauce, stirring it in until melted. Take the pan off the heat and stir in the mustard. Season with salt and pepper to taste. Set aside.

Preheat the oven to 190°C/170°C Fan/Gas 5. Add the pasta to a big pan of boiling salted water and cook for a couple of minutes less than suggested on the pack. Then add the frozen peas and bring back to a simmer. Drain the pasta and peas and stir through the sauce.

Tip the mixture into a lightly oiled oven dish (2-litre capacity) and spread out. Scatter over the reserved cheese, mixed with the breadcrumbs if using.

Put the dish into the oven for about 20-25 minutes until it’s bubbling and golden on top.

Variation: try using spinach instead or as well as the peas – 150-200g frozen spinach, defrosted and chopped.

A simple store cupboard throw-together that all comes together in a single pan, this is a lovely fibrous side dish for sausages and mash, or it makes a great vegan sauce for pasta or a baked spud. You can certainly use a ready-made tomato sauce from a jar.

Serves 3-4

One large onion, chopped
2 cloves of garlic, finely chopped
A little veg oil or olive oil
2 tins tomatoes, chopped
250g of frozen spinach
1 or 2 tins of beans, such as cannellini, butter beans or kidney beans, drained

Make a simple tomato sauce by sweating the onion and garlic in the oil over a medium heat in a medium pan, until soft and golden. Then add two tins of chopped tomatoes and stir together well. Simmer until rich and saucy, stirring occasionally.

Add the frozen spinach and cook through, stirring occasionally, to defrost the spinach.

When the spinach is fully defrosted and well mixed with the sauce, stir in the beans and bring back to a simmer. Simmer gently for 3-4 mins, stirring regularly. Take to the table and serve.