Three recipes that turn stuffed into delicious

Experts say we should consume 30g of fiber per day, which shows that on average men need to increase their fiber intake by 50 percent and women by 75 percent.

With that in mind, turn roughage into delight with these fiber-rich treats for Fiber February from UK Flour Millers, the minds behind the campaign.

First on the menu is the No-Knead Air Fryer Bread. This bread is so easy to prepare that it practically kneads itself. With 61.3g of fiber in the whole bread, it’s proof that you can have your bread and your fiber too.

Then serve a fruity sensation with apple and blackberry crumble bars. These bars are so good, they’ll make you forget that they contain 48.5g of fiber in the entire batch. Who knew your daily dose of fiber could taste so sweet?

And for those who like to eat bananas to get fiber, we have vegan banana bread. With 37.4g of fiber in the whole loaf, this bread is good for you. Plus, it’s vegan, so everyone can join in on the fiber fun.

So whether you’re kneading, crumbling, or baking, get ready to load your plates and palates with fiber with these delicious recipes.

No-Knead Air Fryer Bread

Makes: an 8-inch loaf of bread

Serves: 4-6

Fiber: 61.3g in the whole loaf of bread

Ingredients:

480 g wholemeal bread flour

120 g of fiber-rich seed mix

1 sachet (7 g) fast-acting yeast

1 teaspoon of salt

480 ml of lukewarm water

Equipment:

Large mixing bowl

Damp cloth

8-inch deep cake pan lined with parchment paper

Aluminium foil

Air Fryer

Method:

Combine the yeast, wholemeal flour, 100g mixed seeds and salt in a large mixing bowl. Add the lukewarm water and mix everything to form a sticky dough. Cover with a damp cloth and leave to rise in a warm place for at least an hour.

Once the dough has doubled in size, turn it out onto a lightly floured surface, deflate the dough by pressing out the air, dust it with flour and shape it into a ball before placing it in the lined cake pan.

Score the top, sprinkle with the rest of the seed mixture, cover with the damp cloth and leave to rise for 10-15 minutes. Meanwhile, preheat your air fryer to 200°C.

Cover the dough lightly with foil and place everything in the air fryer and bake for 30 minutes. Then remove the top foil and continue baking the bread for another 15-20 minutes until golden brown on top.

Carefully remove the bread from the fryer and pan and allow to cool completely before slicing and serving.

Apple and Blackberry Crumble Bars

Makes: 8 bars

Fiber: 48.5g in the whole lot

Preparation time: 15 mins | Cooking time: 35-40 mins

Advice: Can also be made with frozen raspberries, or other fruits of your choice.

Ingredients:

1 Bramley cooking apple, peeled, cored and cut into small cubes (about 100g)

150 g frozen blackberries

100g oat flakes

200g light brown sugar, plus 1 tbsp for garnish

250g wholemeal flour, plus 1 tbsp for garnish

1 egg

125 g melted unsalted butter

½ teaspoon mixed spices (optional)

Equipment:

20 cm square box covered with baking paper

Large mixing bowl

Small mixing bowl

Spoon

Method:

Preheat the oven to 180°C (fan).

In the small mixing bowl, combine the apple cubes and frozen blackberries with 1 tablespoon light brown sugar and 1 tablespoon flour. Put aside.

In the large mixing bowl, combine the oats, light brown sugar, flour and spice blend (if using) with a spoon. Stir in the egg and melted butter with the spoon, then put your hands in the bowl and bring the mixture together until it forms clusters.

Pour — of the crumbly mixture into the prepared square pan and press lightly with your fingers to create an even layer. Spread the apple and blackberry mixture on top, then sprinkle the remaining crumble mixture on top, don’t worry if there are any holes, you want to see the fruit coming out.

Place in the oven and bake for 35-40 minutes until the top is golden and the apple is cooked through. Allow to cool before dividing into 8 bars and serving.

Vegan Banana Bread

Makes: 1kg of bread

Fiber: 37.4g in whole bread

Advice: You can add additional nuts and fruits for more fiber, texture and taste.

Ingredients:

4 ripe bananas

75g of vegetable oil

1 teaspoon of vanilla extract

225 g self-rising wholemeal flour

2 teaspoons of baking powder

100 g light brown soft sugar

Equipment:

Mixing bowl

Fork

Wooden spoon

Cake pan covered with parchment paper

Knife

Measuring pitcher

Advice: Some retailers known for selling everything for £1 sell both loaf pan baking tins and large round cake tins.

Method:

Preheat the oven to 160°C.

Mash 3 bananas in the measuring jug with the vegetable oil and vanilla.

In the mixer bowl, combine the dry ingredients. Add the wet mixture to the dry mixture and mix.

Pour into the lined cake pan and garnish with the 4th banana cut in half lengthwise.

Bake for 40 to 45 minutes until the top is golden brown and springy to the touch in the center.

These recipes have been created for the #FibreFebruary initiative, launched by UK Flour Millers, to help Brits consume the recommended daily amount of fiber while highlighting the connection between flour and fiber. You can find more information about Fiber February on the FAB Flour website: fabflour.co.uk