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Fibre Club

LEGEND

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About Fibre Club

Fibre Club is a health-education initiative started by socially-engaged artist Katie Ceekay. It is a co-created project born in collaboration with illustrator and designer Julia de Jong and the Leeuwarden based art initiative VHDG.

So how did this concept come about?
Katie started an artistic research path in March 2021 during her artist residency in the city of Leeuwarden. Using the abstract concept of an imagined Human Right to Dietary Fibre (Het Recht op Voedingsvezels) as an investigative lens, she stepped into the worlds of nutritional science, and health access. From there, Katie began to investigate a plethora of links—little fibrous threads—connecting social, political and economic issues with one of our most basic human needs: food. She brought Julia in early on in the process, specifically with the request “not just to design, but to pack this out together” and from there the two started their big fibre journey.

So what is the club?
Fibre Club is aimed at being an educational and perspective-conscious resource, trying to tie up some loose ends when it comes to that little confusing but apparently very important thing: fibre. The Club takes shape as its first version in December 2021, one that stretches to a selected number of topics, in the knowledge that there are so many more questions, voices and relations to be made. In this, we want to make it clear that our material has no commercial or corporate agenda, and positions itself in that awkward but important tension between the realms of arts and culture, the political and the educational. Our aim was always to find balance between relevant, context-specific information, alongside a global perspective to amplify the issues and conditions which we found. 

Fibre Club is free for all to use, and in fact, is not a club at all, but a space for anyone who might need it, enjoy it, or find relationality with it. We think that more efforts can be made to solidify health equity, and this in turn is our small nod from our artistic perspectives. We hope that the topics, references, interviews and other material provided offer some good food for thought and a springboard for engaging in two very important pillars to the Club: personal health and community health.

As we are not health professionals, we want to disclaim that any advice given is done so for research and educational purposes only, and that while we have worked with a registered dietician, you should check with your doctor or a nutritionist if making the suggested changes. 

The Fibre Team
We want to thank our web-developer Ra’fat Ali for magically turning our vision into this beautiful little engine
A special word of thanks goes out to all of our topic contributors:

And of course we couldn’t have realised the Fibre Club without the fantastic support of VHDG

Find out more about Katie Ceekay here     Find out more about Julia de Jong here

CONTACT US: at fibre@fibreclub.com

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What is Fibre?
And why are we talking about it?

Dietary fibre sometimes feels like that little nutritional thing that everybody has heard of, but nobody quite knows what it is, what it does, or how to define it. We have heard that it is important to consume enough of it, that it is essential for good health, and that it has something to do with keeping our bowel movements regular, yet from a public health perspective, it has managed to remain the little mystery thread for quite some time throughout history.

So, what is fibre? Quite simply, it is a macronutrient 1  that is essential for our health, and is only found in plant foods. It is “a dietary material containing substances such as cellulose, lignin and pectin, that are resistant to the action of digestive enzymes 2.” Micro-biology lesson aside, fibre has many different functions in the body, such as limiting the absorption of sugars and fats, with common foods such as oats, apples, lentils and broccoli being rich in fibre.

Fibre
[noun]

    a thread or filament from which a vegetable tissue, mineral substance, or textile is formed 3


And why exactly should we be focusing on fibre?
Metaphorically speaking, we like to think of fibre as an essential thread, making its way through our digestive systems, creating a little network spreading life-longevity and happy health.

Metaphors aside, there is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation. Countless studies link gastric problems to mental health issues 4, and many people suffer in silence with chronic conditions such as constipation, adversely affecting their quality of life. Many of us are not getting enough fibre in our diets and struggle to hit the recommended daily intake. The Dutch Voedingscentrum, for example, recommends consuming between 30g-40g fibre daily for an adult 5. They also suggest, however, that on average, people living in the Netherlands are consuming only 20g per day. Generally speaking, wholefood plant-based diets tend to be higher in fibre because they tend to be higher in carbohydrates. And as fibre is a carbohydrate, people consuming lots of veggies, fruits, beans, legumes, wholegrains and nuts tend to hit their recommended intake without overly thinking about it.

At the Fibre Club, we think that fibre is a powerful tool towards better health and is possibly one of the most interesting, complex, valuable and universal health-helpers of our time.

“Fibre is the heart and soul of true gut healing, and true gut healing leads to better health in everything from your cardiovascular system to your brain health to your hormonal health. It’s really that powerful.” 
Dr. Will Bulsiewicz

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1. Molecules that we need in large quantities, such as carbohydrates, fats, proteins, fibre and water; https://www.canr.msu.edu/

2. Oxford Dictionaries

3.Idem

4. https://pubmed.ncbi.nlm.nih.gov/31750916/

5.https://www.voedingscentrum.nl/nl/service/vraag-en-antwoord/gezonde-voeding-en-voedingsstoffen/wat-is-een-vezelrijke-voeding-.aspx

Fibre Portions


Learning to be intuitive with the Hand-Size Guide


While intuitive eating is our goal here at the Fibre Club, we think that out-of-our-control distractions, confusing media messages and stressful lifestyles tend to make it quite difficult to get an accessible grip of this in the first place. As things can be very overwhelming and cloudy in current times, it is not so easy to ‘just’ listen to your body. 


It can be helpful to start by getting curious about nutrition: getting to smell, see and become acquainted with what it is that your body might be asking for in the first place. Health is so personal, but we’ve included this chart of fibre-portion tips to get us all going on a helpful path. You are doing great if you just try to add in one or two of these to start with—give yourself time and build up your intuitive knowledge. While weights and portions give us a relatively accurate and scientific nutrition indication, we would recommend not weighing your foods, but rather using our handy Hand-Size Guide as a good and self-compassionate way to get started. The Fibre Club Hand-Size Guide is a guesstimate, but makes learning easy, accessible, and fun for kids too.

The following recommendations are dietician approved and verified.



So a portion of … gives me how much fibre?!

1 portion of legumes = +- 7g fibre 

- 50g dried legumes                                                                       - 150g tinned legumes 


1 portion of wholegrain cereals = +- 5g fibre

- 80g dry-weight wholegrains 


1 portion of vegetables = +- 5g fibre

- 80g leafy vegetables                                                                         - 200g raw OR cooked other vegetables


1 portion of fruit = +- 4g fibre

- 150g fruit


1 portion of nuts = +- 3g fibre

- 30g nuts 


Fibre & Bread


Bread. What a thing. Subject to praise and criticism alike, it takes its place beside sugar and fat as one of the most polarised food-stuffs we’ve come to love and hate.


So let’s get to the basics, tackle a few myths and look at the fibre facts. 


Is bread healthy?


“Until a decade or so ago milk and eggs were excellent, potatoes and bread an evil indulgence. One nutritionist even advocated a slimming diet based on fats. All that has changed, but few observers would deny the possibility - indeed, the extreme probability - of a new dietary bandwagon beginning to roll at any time.”


Nutritionists alike will widely agree that there is no such thing as a good or bad food. Sure, it is recommended that different foods be enjoyed in different quantities to others, and this is all about a key nutritional concept: finding balance. 

Registered nutritional therapist Linn Thorstensson introduced us to the HAES (Health at Every Size) approach a little while back, and we’ve since found this a great reminder to us all that we need to stop obsessively associating the health of a person with the weight of a person. Diet culture has caused toxicity and confusion in the nutritional and online space, with bread, unfortunately, being demonised across the board.


So back to health. Well first, let’s rephrase the above question: what does health mean for you?


While bread has taken a hit, certain movements such as the real Bread Campaign have taken to bread-revolutions, in particular through the perspective of sourdough: non-commercially leavened natural yeast bread. We also love the whole process of baking bread here at Fibre Club, from the time taken to knead out your worries, to that heart-warming smell filling the house as that oven door opens. Bread must be good for mental health! And while real sourdough and homemade batches are great, we think all bread can have a place, but indeed it’s worth noting that some might help our gut health better than others.


Try to choose whole-grain bread when possible, where the first listed ingredient on the list is the wholegrain. Aim for breads that have 6g of fibre or more per 100g of product, and ask the baker for the % whole-grain content for fresh products without nutrition labels. 


The importance of whole-grains

For reasons other than just fibre intake, eating whole-grain cereal products is the most nutritionally dense way to enjoy your favourite grains. But when shopping at the supermarket, it can be difficult to navigate the nutrition labels and certain misleading health-washing on packaging. For a product to truly pass as a whole grain product, it must list the whole-grain as its first ingredient. Our dietician recommends that a whole-grain product should consist of 80% whole-grains too. You can be sure that the fibre content will also be higher in these breads, as whole-grains usually still contain more bran and germ, which add to the fibre available. Let’s take a look at some standard, wallet-friendly bread options from a few local supermarkets, to compare their fibre contents.


  1. SOFT!
    1. Standard, whole-grain “farmer’s bread” from the Albert Hejn
      100g product = +- 3 slices bread = 7g fibre
    2. A similar product from the Jumbo
      100g product = +_4 slices = 7.5g fibre
    3. AH Casino wit
      100g product = +-3 slices = 1.6g fibre




  2. RYE! / ROGGE
    1. Van Dijk Gesneden Fries roggebrood
      100g product = 2 slices bread = 9.7g fibre

    2. AH Fries roggebrood kuipje
      100g product = +- 2 slices bread = 8.7g fibre

    3. Van der Meulen Echt Fries Roggebrood
      100g product = 10g fibre      1 slice of 83.3g = 8.3g fibre

    4. Goudeerlijk Stevig Volkoren Rogge - Vriesvers (Jumbo)
      100g product = 7.8g fibre

    5. AH Liefde & Passie Rogge
      100g product = 3 slices bread = 4.8g fibre





  3. BOLS & BROODJES
    1. Jumbo - Kaiserbroodjes (soft, crisp pinwheel rolls)
      100g product = 2.9g fibre      1 roll = 55g product = 1.6g fibre
    2. AH Rozijnen krentenbollen
      100g product = 2.9g fibre      1 roll = 65g product = 1.8g fibre
    3. PLUS Waldkorn bollen
      100g product = 6.6g fibre      1 roll = 70g product = 4.62g fibre




  4. GLUTEN-FREE (if celiac or following a gluten free diet)
    1. BFree Pita Breads
      100g product = 9.8g fibre      1 pita = 55g = 5.4g fibre
    2. AH Brood licht meerzaden half
      100g product = 12g fibre      1 portion = 48g = 5.76g fibre
    3. Schär Hamburger rolls
      100g product = 5.4g fibre      1 roll = 75g = 4g fibre




Multigrain, whole-meal, whole-grain … What's the difference? 

Authentic whole-grain bread has the highest fibre content, must name the whole-grain as its first ingredient, and, depending on the combination of grains, might have additional nutrient benefits too. Rye, for example, has a good vitamin profile. 
Whole-meal is still made using whole-grain cereals, however they have then been milled to give a finer texture, which makes them more easily absorbable by the body. This in turn increases the bread’s glycemic-index (how quickly the food raises blood sugar levels). 

Multi-grain only means that multiple types of grains / cereals are featured in the bread; this doesn’t say anything about whether those grains are whole or not, thus it doesn’t necessarily mean that the fibre content of the bread is technically much higher than standard white bread. Labels such as multi-grain or 5-grain can be very misleading.

It’s also worth mentioning that authentic sourdough bread, even when fully white, tends to have a lower glycemic-index than regular white bread. This has to do with the high acid content of the bread. And as mentioned above, different grains will offer different micronutrients such as zinc, magnesium and vitamin E.


Tips for fiberising your homemade breads:


Bread can absolutely be a healthy staple in a diet. Especially the hearty types of whole-grain breads as mentioned above, and of course fresh from the baker adds to the whole experience, and supports local business too. If you are not a fan of bread, or prefer to get your carbohydrates from a different source, that is also fine. Just make sure that you are still getting the nutrients and fibre that you need. It is also a good idea to switch up and vary the type of carbohydrates you get daily, so while 3 slices of wholemeal bread with hummus and raw veggies might make the perfect lunch, try oatmeal with fruit for breakfast, and a seasonal veg quinoa stir fry for dinner. All foods have their place, and it is important not to end up following a restrictive diet unless specifically prescribed by a nutritionist or doctor. 









Affording Fibre


Contrary to popular belief, fibre is not just found in expensive products from the health food store, nor is it only present in funny little seeds and grains that you might not have tried before and aren’t sure about investing in. When it comes to food—one of our most fundamental and basic needs—not only the confusion created by diet culture but also the cost of a calorie-sufficient diet can make it really difficult to stay on top of things. It can be hard enough to afford a decent daily intake of meals, let alone cope with the anxiety that often comes with trying to plan more wholesome options. For some, this just doesn’t feel like a choice, both in terms of the planning time needed and costs involved. It can seem completely non-urgent amidst bigger, more pressing life matters. If this is you, there is absolutely no shame in this. You are invited to feel welcome by starting where, when and how you can, even if that means getting curious first by finding out more on nutrition.


I thought flax seeds were expensive?!


At the Fibre Club, we want to break some of the myths around adequate nutrition, particularly in the type of products that can make a big difference to overall health without meaning huge costs or sacrifices.

For example, trying to go vegetarian or plant-based—if possible at least a couple of days per week—can have a great effect on both overall health and the wallet. Tinned legumes hold a wonderful nutritional profile and can be used instead of minced beef, for example, in spaghetti bolognese. Frozen vegetables are often cheaper than fresh, and contrary to what we might think, they tend to be just as good—sometimes even better! This is to do with them being frozen early on in the harvesting process, and not losing their vitamins and minerals as a result. The fibre content also does not change from freezing (nor does it change from the cooking process—tip: grating vegetables to help sneak ‘em into kids meals won’t affect the fibre content). Buying frozen vegetables is also a good way to vary your vegetable sources. For example you could opt for 50% of your veg intake as frozen, and 50% as fresh and seasonal from local sources. Milled flaxseed or linseed (gebroken lijnzaad) is also a great and very affordable product when it comes to increasing fibre intake (and benefiting from additional micronutrients too). Try adding a tablespoon to your yoghurt or oats, use instead of an egg in your weekend pancakes, or sprinkle over curries and stews for a quick and easy fibre-adaption. 

In Leeuwarden, there is also a great farmer’s market at Zaailand every Friday, and further out from the city you can find all sorts of small farms or excess vegetables sold at driveways. (Have a look at our Growing & Local page to get an idea of why seasonal produce is important for the environment too). The Dutch nutrition organisation Voedingcentrum recommends a minimum of 250 grams of vegetables per day per person, but we find this to be on the low side, albeit a good starting goal if you are feeling really new to vegetables. 


38 grams of fibre, but at what price?


Alongside vegetables, grains and starchy carbohydrates are great sources of fibre, as are fruits, nuts, seeds, and of course the above-mentioned wonder legumes. When we think of the biggest expenses to our diets, it's often the meat and the dairy products that add up—as well as pricey over-processed foods. Totally fine to keep these in your diets as we are all about personal health here, but some simple swaps and add-ins will have you getting to your minimum 30 grams of fibre a day without breaking the bank. 


We’ve featured a little range of supermarkets and grocery store locations on our map, in a bid to show the variety of foods and ingredients available in the city of Leeuwarden. Each store comes with its own best buys and products, and we hope to do a comprehensive comparative study of some basic, budget-friendly fibre-buys for this section in the future. For now, we’ve included this handy resource from the independent Dutch financial organisation Nibud (National Institute for Family Finance Information), which breaks down the average cost per meal based on national income and age ranges: https://www.nibud.nl/consumenten/wat-geeft-u-uit-aan-voeding/


While this resource is only a median guide, it can be helpful to bear some of the suggested costs in mind while making a weekly food budget plan or while planning to increase your weekly fibre intake. If, for example, you’ve just figured out that you are currently eating on average 20 grams of fibre per day, and want to bump it up to 25 grams as a starting point, how could you affordably obtain that extra 35 grams per week? It could be as simple as the following:





Grocery shop examples featured on our map:

  1. Jumbo, Hoeksterpad 1, 8911 JV Leeuwarden
  2. Albert Heijn, Prins Hendrikstraat 2 a, 8911 BK Leeuwarden
  3. House of Taste, Kleine Kerkstraat 36, 8911 DM Leeuwarden
  4. Aljawad, Zuidvliet 82, 8921 BM Leeuwarden
  5. Toko Saigon, Amelandsstraat 18, 8911 KA Leeuwarden
  6. Ekoplaza, Amelandsstraat 20, 8911 KA Leeuwarden
  7. Jennifer’s Afroshop, Voorstreek 44, 8911 JR Leeuwarden
  8. Toko Andolu, Nieuwe Oosterstraat 4, 8911 KN Leeuwarden
  9. SPAR City Leeuwarden, Wirdumerdijk 7, 8911 CB Leeuwarden
  10. 10. Friday Market, Zaailand 74, 8911 BS Leeuwarden




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1 https://www.jumbo.com/producten/smaakt-bio-lijnzaad-gebroken-500g-464907ZK
2 https://www.ah.nl/producten/product/wi368021/ah-havermout-volkoren
3 https://www.ah.nl/producten/product/wi495314/chiquita-family-pack
4 https://www.jumbo.com/producten/jumbo-elstar-appels-1-kg-5-a-7-stuks-306013KGR
5 https://www.jumbo.com/producten/jumbo-ongezouten-noten-mix-200g-270771ZK
6 https://www.ah.nl/producten/product/wi230821/ah-boeren-donker-volkoren-half
7 https://www.ah.nl/producten/product/wi4088/ah-tomaten
8 https://www.ah.nl/producten/product/wi399009/ah-klassieke-hummus
9 https://www.houseoftaste.nl/nl/gedroogde-muscat-druiven.html
10 https://www.ekoplaza.nl/producten/product/pure-chocolade-71
11 Check your local Toko or vegetable market for fresh produce
12 Check out Jouw dagelijkse kost for good quality grains: https://jouwdagelijksekost.nl/

VEZELRIJK! Restaurant Guide


Want to make sure you are getting a decent portion of fibre when going out for a meal or getting a take-away snack? We noticed that many restaurants and cafes in the city of Leeuwarden have great plant-based, vegetarian and other high-fibre options. Of course, plant-based doesn’t automatically mean high-fibre (hello fries) but we thought we’d recommend some of our favourites that ticked the box.


For the purposes of trying to guesstimate our fibre intake, we looked at a variety of menu items, the information available from the restaurants—such as the core listed ingredients—and similar home-made versions and recipes online. We based our calculations based on these, and the portions sizes at each establishment, in an attempt to see how a regular member of the public could do in guessing their intake. Tip: this isn’t necessary to do at all, and we don’t recommend trying! We have made these guesses purely for curiosity purposes based on our fibre search. It is also important to note that we might be way off in our guesses, and that generally speaking, restaurant servings are much larger than home servings, and other ingredients like oil and salt tend to be used much more generously in a restaurant kitchen. We have also included the Dutch nutrition website Voedingcentrum’s nutritional data on fibre per 100g of the main products. Enjoy!


Our Leeuwarden Vezelrijk (fibre-richl) Guide*


BREAKFAST

1. Where? Stek
What to order? Vegan pancakes, with extra fresh fruit topping
Mentioned ingredients: banana, oatmeal, almond milk
Price: €7.95


Based on our own recipe & the Voedingcentrum’s data:
-½ small banana= 5g fibre   -60g oatmeal= 6g fibre handful fresh fruit= 1g fibre
Our fibre guess for the pancakes: +-8g


2. Where? Bagels & Beans (you clicked here!)
What to order: The Mega Vega on a wholegrain or oathie bagel 
Mentioned ingredients: grilled vegetables, hummus, rocket leaves

Price: €6.95


Based on our own recipe, the Bagel & Beans bagels at Jumbo, & the Voedingcentrum’s data:

whole-grain bagel= 3g fibre   2tblsp hummus= 2.2g fibre   handful courgette & rocket= 1g fibre
Our fibre guess for the Mega Vega: +-9g

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LUNCH

1. Where? Dr. Plant
What to order? The Firebean Burger 

Mentioned ingredients: blackbeans, chickpeas, raw slaw, homemade guacamole, burger bun

Price: €8.25


Based on our own recipe & the Voedingcentrum’s data:

100g blackbeans= 5.5g fibre   60g chickpeas= 4.3g fibre   2tblspn guacamole= 2g fibre white bread roll= 1.5g fibre

Our fibre guess for the Firebean Burger: 10-15g


2. Where? Dr. Plant
What to order? Baked sweet potato w/ bean stew 

Mentioned ingredients: blackbean stew, baked sweet potato, guacamole & raw slaw garnish

Price: €8.95


Based on our own recipe, previous calculation & the Voedingcentrum’s data:
1 x 130g medium sweet potato
Our fibre guess for the Baked sweet potato w/ bean stew: 10-15g


3. Where? Barrevoets
What to order? Vegan jackfruit sandwich on multigrain bread 
Mentioned ingredients: jackfruit, Oldehove multigrain bread from bakery Tromp, onions, spinach
Price: €8.50


Based on our own recipe & the Voedingcentrum’s data:
100g young jackfruit= 3g fibre   multigrain triangle bread= 3g fibre   handful onions & spinach= 1g fibre
Our fibre guess for the jackfruit sandwich: 7g

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DINNER

1. Where? Jamuma
What to order? Vegetarian Channa Gobhi Massala  
Mentioned ingredients: Chickpea and cauliflower curry with herbs and spices, and pilau rice
Price: €12.50


Based on our own recipe & the Voedingcentrum’s data:

100g cauliflower= 2.2g fibre   150g chickpeas= 10g fibre   100g basmati rice= 2g fibre
Our fibre guess for the massalah: 14g


2. Where? Bowls n Rolls
What to order? Let’s Tempeh Bowl 
Mentioned ingredients: tempeh, red cabbage, broccoli, bell pepper, edamame (choose quinoa or brown rice base)
Price: €10.50 - €13.25



Based on our own recipe & the Voedingcentrum’s data:
100g tempeh= 5.6g fibre   100g edamame= 6g fibre   1 cup quinoa= 7.4g fibre   40g red cabbage= 1.5g fibre   80g broccoli= 2.5g fibre
Our fibre guess for the Let’s Tempeh: 20g   


& SNACKS!
Green Booster Smoothie or Banana Bread at Stek 
A raw vegan slice from Pip’s Delicious

Extended Recommendation List:
Moseb - Vegetarian mixed platter 

Afghan Fresh - Hoofdmenu veganistisch

Eetcafe Spinoza - Vegan tomato curry with rice

Lazy Lemon - Funky Green Salad

Leeuwarden Lounge - Kurma sabzi, bon-djon, humus

Saray - Patlican aubergine dish


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 *This is an independent guide for entertainment purposes. We do not endorse any of the mentioned establishments and have no commercial agenda or relationship with any of these businesses. 

Fibre & Public Toilets


Fibre helps us to poo. That’s the reality. And in order for us to have healthy, happy, regular stool movements each day, we need access to some form of toilet. 


There are many perspectives on the public toilet debate worldwide, from access to sanitation to water-usage to environmentally friendly solutions, and we’ve delved into the “Gender-Neutral Bathroom Debate” over on our Fibre & Gender section. For this part, we are specifically talking about all things right to sanitation, and, the topic of public toilets in the Netherlands. 

Below you will also find a list of where to find public toilets in Leeuwarden.


Global Lens: The Right to Sanitation


“In 2015, the United Nations General Assembly declared sanitation a universal human right. This means that everyone, everywhere, has the right to a toilet.” But the reality is that an estimated 3.6 billion people do not have access to sanitation facilities worldwide, according to the latest research from the United Nations. This results in many detrimental effects on health, water supply and the spread of disease. Goal 6 (of 17) of the Sustainable Development Goals (SDG) is said to “ensure availability and sustainable management of water and sanitation for all.” However, alongside the lack of access to basic sanitation, a shocking estimate of “673 million people have no toilets at all and practice open defecation,” and it looks like we are not even remotely close to meeting the 2030 global target of solving the water and sanitation crisis. You can read more about how this relates to water specifically in our Fibre & Water section.


Local Lens: Political priority 


The Netherlands is known to be in an unusual situation when it comes to public toilets in particular. De Toiletalliantie (The Toilet Alliance) posted a white paper in 2021 detailing the normalcy of public toilets in towns, villages and public recreation areas in several other countries such as Singapore, France, The United States and Germany. The report describes in detail suggested norms and solutions for the implementation of public toilets in the Netherlands, as it has become pressingly clear that there are not enough public toilets country-wide, that there are not enough accessible public toilets, that there are very few free public toilets, and, contrary to what one might think in that most toilets are pay-for-access, the level of sanitation and cleanliness standards are quite low compared to what they cost the user. 

So what does all of this mean? 

According to De Maag Lever Darm Stichting (The Stomach, Liver, Bowel Foundation) one third of people who were questioned stated that their quality of life suffered from inaccess to and unavailability of public toilets, and one fifth of people admitted to staying at home in fear of not being able to find a toilet. While this study is limited, it gives a good overall analysis of the social and personal effects that come hand in hand with low access to public amenities. In particular, most of the reports note that especially for people with stomach, bowel or bladder conditions, the fear of being outside without access to a toilet can have long term negative effects on mental health and in particular, loneliness. 


When you eat more fibre, and drink more water, you will hopefully have more regular bowel movements and may need to urinate more frequently. This is a normal and healthy effect of pursuing a healthier microbiome, gut and body. So it is clear that public spaces in the Netherlands still need to catch up with our gut needs. 


I’ll go behind that bush


For people who enjoy to—and who can— go out and about in nature for some fresh air, probably know the feeling too well: desperately in need to pee, but nowhere specific to go. For some folks, going behind a bush is no obstacle, but in the Netherlands, you can be fairly sure due to the population density that someone is probably going to spot your bare butt through the neatly planted rows of trees. If you can find a lucky niche, however, then it’s up to whether you feel comfortable, safe or are able to urinate unsupported outdoors. The aforementioned mentioned white paper, from De Toiletalliantie, details a perspective and a strategy for the implementation of public toilets in particular in nature and recreational areas. They have specified recommendations per kilometer, on, for example, both walking and biking paths—highlighting case studies in countries who have successfully implemented these strategies. The alliance also makes a case for implementing these new amenities as compost-friendly toilets, such as ‘the long drop,’ and worm-composting toilets. And, besides this, they’ve also set a call for the execution of public toilets on all regional trains in the Netherlands within the next three years. How many times have you taken the train from Leeuwarden to Groningen, only to hold it in until you pay 70 cent to urinate at your destination?


It’s clear that there is a need for more public toilets, and not just more, but accessible, safe and sustainably built WCs, as all skepticism about whether you should just use your own home or not—this is simply just not a realistic argument for the world we live in today, for a huge variety of complex reasons.


So, where can I find a toilet in Leeuwarden?

  1. You’ll find three toilets at Station Leeuwarden
  2. At the park: Prinsentuin 3A, 8911 DE Leeuwarden
  3. At the library / Dbieb: Blokhuisplein 40, 8911 LJ Leeuwarden (free!)


Several ‘Pee for Free’ public toilets have popped up in Leeuwarden in the past year—we are curious to know more about this initiative and if it will be extended and expanded. We would love to hear from you if you are involved!






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1 https://sanitationfirst.org/blog/the-right-to-a-toilet/
2 https://www.un.org/en/observances/toilet-day
3 https://sdgs.un.org/goals/goal6
4 https://www.unicef.org/reports/state-worlds-sanitation-2020
5https://www.iederewctelt.nl/content/uploads/sites/3/2021/07/Whitepaper-Toiletten-in-natuur-en-recreatiegebieden.pdf
6https://www.mlds.nl/nieuws/oproep-aan-formerende-partijen-maak-nederland-toegankelijker-met-meer-openbare-toiletten/

Fibre & Water


You did not read that wrong: each person on the planet requires fifty litres of water per day.


What is the relationship between fibre and water? We know that fibre draws water from the body into the bowel, so it is therefore very important to drink extra fluids when increasing your fibre intake. This is necessary in order to avoid dehydration and constipation. The two different types of fibre (soluble and insoluble) also interact differently with water in the body: soluble fibre dissolves in water while insoluble fibre doesn’t. This impacts how fibre affects our stool consistency and the way in which it can help us with either diarrhea or constipation issues. 
But alongside these relations with our health,  fibre and water, however, is also a socio-political issue.


Water is vitally essential for good overall health, but public access to water can often be difficult. From awkwardly asking for tap water at cafes and restaurants, to limited resources of free drinking-water taps in public space, water, a basic human need, has trickled into the dangerous realm of commodification. So how urgent has it become to protect our basic need for water, and what kind of discourse has been set up around this? 

”On 28 July 2010, through Resolution 64/292, the United Nations General Assembly explicitly recognized the human right to water and sanitation and acknowledged that clean drinking water and sanitation are essential to the realisation of all human rights.”


According to the UN, the lack of access to safe water and sanitation, alongside the increase of "water-related disasters such as floods and droughts" are two of the most significant water-related obstacles facing our globe today. Lack of access to clean drinking water is bound by various conditions such as affordability, physical accessibility, and sufficiency / consistency. 

The World Health Organisation has determined that in order to maintain health, hygiene and all domestic uses, 50 litres of water is required per person per day. You did not read that wrong: each person on the planet requires fifty litres of water per day. There is a disproportionate imbalance between the accessibility and availability of water for these essential purposes between the global west, and in particular, the global south. A person living on a low income in the likes of Port Moresby and Papua New Guinea would need to spend on average 54% of their salary, around €2.16 daily, in order to meet this 50 litre requirement. In contrast, a person living on a low income in the UK would need to spend about 0.1% of their salary, about €0.082, to reach their 50 litres. This means that people are forced to make compromises which have detrimental effects to their health and to their sanitation needs. 


When it comes to availability and scarcity of fresh water supplies in Europe specifically, an index called the WEI+ (water exploitation index +) was established to signify pressure on water resources from water demand. The WEI “in a country is the mean annual total demand for freshwater divided by the long-term average freshwater resources.” According to a 2017 river-basin district study, Leeuwarden (falling under the Rhine coastal sub-basin) scored 8.47% on the WEI+ scale. To put this in perspective, other countries such as Spain, Cyprus and Greece, scored significantly higher, with Madrid, for example, coming in on the same year at a notably steep 51.41%. While the available data and criteria of this study has several limitations and flaws, the most worrying take-home is that more frequent flooding, drought, population increases and climate change pressures mean that water scarcity is vastly increasing, and much less renewable freshwater resources will be available in the future.

So back to fibre, water and Leeuwarden. Particularly bearing the above in mind, it is indeed a huge privilege to have such high quality drinking water resources in the Netherlands, with even tap-water from bathroom sinks being safe to drink. In that, here at Fibre Club, we would like to see more public water-taps in the city of Leeuwarden in order for more people to have regular access to drinking water, especially with the likes of climate change pushing the summers into unusually high and sometimes dangerous temperatures. We would like to see this established right to water further facilitated in public space, and we do highly recommend increasing your water intake if choosing to undergo the journey of the high-fibre life. 


The city of Leeuwarden has three public water taps in the following locations: 
1. At the entrance of the Zaailand shopping centre

2. Beside the Tweebaksmarkt 51

3. In the park beside Prinsentuin 3A


To find more local water points nationally in your area, check out the following resource, which lists over 1900 water tap points in the Netherlands: https://drinkwaterkaart.nl/waar-kan-ik-gratis-water-tappen/







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1 https://www.un.org/waterforlifedecade
2 Ibid
3https://www.who.int/
480:20 Development in an Unequal World, 7th edition; source: Water Aid, 2016

Fibre, Ramadan, Kurdistan & Arabic Cuisine


We asked the wonderful Sara Haji, a nutritionist from Northern Iraq / Kurdistan living in the United States, to help us out with our questions on all things fibre in relation to Ramadan and Kurdish and Arabic foods. Sara started her journey as a health coach, obtained her bachelor's degree in nutrition and food sciences, and completed a dietetic internship with over 1200 hours experience in supervised settings such as in clinics, in foodservice, and in the wellness and community world. Sarah set up Your Balanced Food in a bid to help as many people as possible to find balance, happiness and helpful guidance as they undertake journeys of health. Sara does this through using her nutritional knowledge and expertise, and also actively promotes non-restrictive diets. It goes without saying too, that Sara is very passionate about food!


  1. Sara, could you tell us how you got interested in the world of food and nutrition?


    2. My initial interest in nutrition began at a very young age when my father received his kidney transplant. During the months following the surgery, my father was restricted to his bedroom and I experienced firsthand just how fragile the human body can be. My mother had to restrict his diet to one that fit best into his recovery. Looking back now, it would be hard to argue that my father’s diet did not play a significant role in his recovery. This was the first of many experiences that fueled my desire to positively impact an individual’s lifestyle by focusing on their dietary habits. 


  2. How important do you think access to good nutrition is?


    3. I think it’s very important to have access to good nutrition because good nutrition means the body gets all the necessary nutrients in order for the body to work at its best.  


  3. Why is fibre so universally essential, and what does it do?


    4. Fibre is essential because it keeps us full longer and keeps us regular. This helps with maintaining weight and normal blood sugar levels throughout the day. 


  4. We all have our preferred ways of eating, be it nutrition-focused, seasonal, cultural, or social-environment based. Which things do you think affect the way in which you eat?


    5. I think all of the above affects our way of eating. For example, Middle Easterners eat very fast without chewing the food enough and we don’t give our bodies the proper time needed to signal that we are full. This can cause an increase in portion size and therefore, more weight gain and other chronic conditions that come with being overweight. 


  5. Can we still eat the foods we love, and which have meaning to us, while maintaining a healthy lifestyle?


    6. I believe finding a balanced diet to incorporate the foods we love into our eating habits is the best approach to maintaining a healthy lifestyle. In addition, I believe having a proper exercise routine, good stress management, enough sleep and a balanced diet will help us find room to enjoy and indulge in the foods we love. 


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  6. Let’s talk a bit about Ramadan. Could you tell us a little about it?


    7. Ramadan is a holy month for Muslims in which they fast from the break of dawn to sunset. During fasting hours, Muslims refrain from eating anything by mouth (food or drinks, including water).  Ramadan helps us to feel for the poor and is a time for self-reflection, and an increase in worship and supplication. 


  7. Are there different implications for food intake and nutrition during Ramadan?


    8. Since Muslims fast for a long period of time throughout the day, it’s implied that food intake at Suhur (the morning meal) be focused on foods that are high in fibre which will keep them full throughout the fasting time. Also, it’s implied that most Muslims break their fast with dates and water for instant energy and hydration. 


  8. What role does fibre play, in both Suhoor and Iftar?


    9. Fibre is super important during Ramadan because it helps keep us to feel full for longer (satiated), especially during the long hours of fasting. 


  9. How important is fluid intake during Ramadan?


    10. Hydration is super important. Each individual should make sure to hydrate themselves immediately after breaking their fast and throughout the night as well to prevent dehydration during the fasting hours. 


  10. Do you have some recommendations for nutritionally balanced foods which will help break the fast, and maintain the core values of Ramadan?


    11. Incorporating all 5 food groups (fruits, vegetables, carbohydrates, healthy fats, & protein) in moderation during Ramadan is very important. This will ensure the individual is getting all the necessary nutrients, vitamins, minerals and fibre to get enough energy during the fasting hours.

  11. How could we best support our Muslim friends and neighbours during Ramadan?


    12. Asking your Muslim friends questions to better understand their religion and culture can help them feel connected to the community and supported. Also, sharing your knowledge with family and friends, educating them about who Muslims are, and showing that what is portrayed in the media is not all true. 


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  12. Do you have some healthy cooking tips for foods that are traditionally deep fried, such as kibbeh?


    13. When it comes to cooking we can air-fry many traditional foods and still get the delicious, original flavours. With cooking, I always recommend using gentle methods like baking, roasting, sautéing etc. which also help to preserve nutrients. Also, I recommend using lots of aromatics, herbs, and spices to flavour foods instead of just salt. 


  13. With Kurdish food traditionally containing lots of meats, would you recommend incorporating some plant-based meals, or days, into the diet?


    14. Yes, I think reducing animal protein and adding in more varieties of plant-based meals—that include for example legumes/lentils into the diet—is important to get in other essential nutrients for good, proper body function.


  14. What kind of tips would you give to mindfully enjoy treats such as baklava?


    15. I would say following the rule of 80/20 is a great way to mindfully enjoy baklava. What this means is eating a variety of healthy foods 80% of the time and the other 20% adding in treats that we love, while keeping ourselves active and stress free. 


  15. Could you suggest some healthy, fibre swap-outs or add-ins for meals such as maklouba, molokhia stews and biryani?


    16. I would recommend switching white flour with whole-wheat flour, white rice with brown rice, quinoa or bulgar, switching white bread with whole-wheat bread, and white pasta with whole-wheat pasta. Also, including plenty of fruits and veggies in the diet is a great way to get in both soluble and insoluble fiber. 


  16. Could you give us a rough example of a balanced, healthy universal plate?


    17. A balanced plate is one that consists of 1/2 the plate being vegetables (cooked or uncooked), 1/4 of the plate being protein & the last 1/4 of the plate as carbohydrates.  


  17. Could you give us a rough example of a balanced, healthy Levantine plate?


    18. Eating traditional foods is part of a balanced diet. I would just recommend reducing the portion size of the traditional foods slowly and to add in more vegetables. This will be a perfect way to make a healthy Levantine plate. 


  18. Can you tell us what you think the importance of seasonally-based, and locally grown produce is?


    19. I always recommend going for seasonal fruits and vegetables as they are likely more rich in vitamins, minerals and phytonutrients because they are picked at peak ripeness. Seasonal produce is always fresher, tastier and generally much cheaper too. I really encourage people to include seasonal produce as part of a balanced diet. 


  19. Any last tips on eating with friends and family, and enjoying a meal together?


Friends and family members can remind each other of proper portion control and also, remind each other to increase their fruits and vegetable intake as much as they can, while still enjoying the traditional foods that they love together. 


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Check out Sara’s beautiful recipes, food and lifestyle tips on her instagram page @yourbalancedfood










الألياف ورمضان و كردستان والمأكولات العربية


طلبنا من الرائعة "سارة حاجي" ، أخصائية التغذية من شمال العراق (كردستان العراق) التي تعيش في الولايات المتحدة الآن، مساعدتنا في الإجابة عن أسئلتنا حول كل ما يتعلق بالألياف و شهر رمضان والأطعمة الكردية والعربية. بدأت سارة رحلتها كمدربة صحية ، وحصلت على درجة البكالوريوس في علوم الغذاء والتغذية ، وأكملت تدريبًا في الأنظمة الغذائية مع أكثر من 1200 ساعة من الخبرة في الأماكن الخاضعة للإشراف مثل العيادات ، وخدمات الطعام ، وفي عالم الصحة والمجتمع. قامت سارة بإعداد الطعام المتوازن في محاولة لمساعدة أكبر عدد ممكن من الناس على إيجاد التوازن والسعادة والإرشادات المفيدة أثناء قيامهم باتباع اسلوب حياة صحية. تقوم سارة بذلك من خلال استخدام معرفتها الغذائية وخبرتها ، كما تقوم أيضًا بالترويج بنشاط للأنظمة الغذائية غيرالمقيدة. و من الجدير بالذكر أيضًا أن سارة لديها شغف بالطعام!


سارة، هل لك أن تخبرينا عن مدى اهتمامك بعالم الغذاء والتغذية؟

بدأ اهتمامي الأولي بالتغذية في سن مبكرة جدًا عندما خضع والدي لعملية زراعة للكلى. خلال الأشهر التي أعقبت الجراحة ، اقتصرت حياة والدي على العيش في غرفة نومه وشعرت حينها كيف يمكن أن يكون جسم الإنسان هشًا. كان على والدتي حينها ان تتقيد بنظام عذائي يناسبه و يساعد على تعافيه بشكل أفضل. إذا عدنا إلى الوراء الآن ، سيكون من الصعب علي المجادلة بأن النظام الغذائي الخاص بوالدي لم يلعب دورًا هاما في شفائه. كانت هذه أول تجربة من بين العديد من التجارب الاخرى التي نمّت رغبتي في التأثير بشكل إيجابي على نمط حياة الأفراد من خلال التركيز على عاداتهم الغذائية.


في رأيك, ما مدى أهمية الحصول على تغذية جيدة ؟

باعتقادي أنه من المهم جدًا الحصول على تغذية جيدة لأن التغذية الجيدة تعني حصول الجسم على جميع العناصر الغذائية الضرورية حتى يعمل في بأفضل حالة.


ما هو دورالألياف و لماذا تعتبر ضرورية بشكل عام ؟

الألياف ضرورية لأنها تساعدنا في الشعوربالشبع لفترة أطول و تحافظ على الإنتظام و بالتالي تساعد في الحفاظ على الوزن ومستويات السكر الطبيعية  في الدم طوال اليوم.


لدينا جميعًا طرقنا المفضلة في تناول الطعام ، سواء أكان ذلك يعتمد على التغذية الموسمية أو التغذية الثقافية أو حسب البيئة الاجتماعية. بإعتقادك, ما هي الأشياء التي تؤثر على الطريقة تناولنا للطعام؟

أعتقد أن كل ما سبق سيؤثر على طريقتنا في تناول الطعام. على سبيل المثال ، يتناول الشرق أوسطيون طعامهم بسرعة كبيرة دون مضغه بشكل جيد و كافٍ و بالتالي لا تجد أجسامهم الوقت المناسب اللازم للإشارة بالشعور بالشبع و قد يؤدي ذلك إلى زيادة حجم الحصة الغذائية وبالتالي زيادة الوزن والحالات المزمنة الأخرى المصاحبة لزيادة الوزن.


هل ما زال بإمكاننا أن نتناول أطعمتنا المفضلة التي نحب ، والتي تعني لنا ، مع الحفاظ على نمط حياة صحي؟

أعتقد أن إيجاد نظام غذائي متوازن لدمج الأطعمة التي نحبها في عاداتنا الغذائية هو أفضل نهج للحفاظ على نمط حياة صحي. بالإضافة إلى ذلك ، أعتقد أيضا أن ممارسة التمارين الرياضية بشكل روتيني ، وإدارة التوتربشكل جيد ، والنوم الكافي واتباع نظام غذائي متوازن سيساعدنا على إيجاد المساحة الكافية للاستمتاع والانغماس في الأطعمة التي نحبها.

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لنتحدث قليلا عن رمضان. هل يمكن أن تخبرينا قليلاً عنه؟

رمضان هو شهر مقدس للمسلمين يصومون فيه من طلوع الفجر إلى غروب الشمس. خلال ساعات الصيام ، يمتنع المسلمون عن تناول أي شيء عن طريق الفم (طعام أو شراب ، بما في ذلك الماء). رمضان يساعدنا على الشعور بالفقراء و يعتبر وقت للتأمل الذاتي وزيادة العبادات والدعاء.


هل هناك على تناول الطعام والتغذية خلال شهر رمضان؟

نظرًا لأن المسلمين يصومون لفترة طويلة من الوقت على مدار اليوم ، فهذا يعني ضمنيا أن تناول الطعام في السحور (وجبة الصباح) و التركيز على الأطعمة الغنية بالألياف سيساعدهم في الشعور بالشبع طوال وقت الصيام. لهذا أيضا, يفطر معظم المسلمين على التمر والماء للحصول على طاقة فورية وترطيب.


ما هو الدور الذي تلعبه الألياف في وجبتي السحور والإفطار؟

الألياف مهمة للغاية خلال شهر رمضان لأنها تساعدنا على الشعور بالشبع لفترة أطول، خاصة خلال ساعات الصيام الطويلة.


ما هي أهمية شرب و تناول السوائل في رمضان؟

>

ترطيب الجسم مهم للغاية, يجب على كل شخص التأكد من تناول كمية كافية من السوائل لترطيب جسمه فورًا بعد الإفطار و أيضا خلال الليل لمنع الجفاف أثناء ساعات الصيام.


هل لديكم بعض التوصيات للأطعمة المتوازنة من الناحية التغذوية والتي تساعد على الإفطار وتحافظ على القيم الأساسية لشهر رمضان؟

من المهم جدًا العمل على دمج المجموعات و العناصر الغذائية الخمس (الفواكه والخضروات والكربوهيدرات والدهون الصحية والبروتين) باعتدال خلال شهر رمضان. سيضمن ذلك حصول الشخص على جميع العناصر الغذائية والفيتامينات والمعادن والألياف الضرورية لإمداده بالطاقة الكافية خلال ساعات الصيام.


كيف يمكننا دعم و مساعدة أصدقائنا وجيراننا المسلمين بشكل أفضل خلال شهر رمضان؟

طرح الأسئلة على أصدقائك المسلمين لفهم دينهم وثقافتهم بشكل أفضل يمكن أن يدعمهم و  يساعدهم على الشعور بالارتباط و الإندماج بالمجتمع. أيضًا ، مشاركة معلوماتك و معرفتك مع العائلة والأصدقاء ، وتثقيفهم حول هوية المسلمين ، و أن تظهرلهم أن ليس كل ما تصوره وسائل الإعلام عن المسلمين صحيحا.

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هل لديكِ بعض النصائح الصحية لطهي الأطعمة المقلية التقليدية، مثل الكبّة المقلية؟

عندما يتعلق الأمر بالطهي ، يمكننا قلي العديد من الأطعمة التقليدية بالمقلاة الهوائية مع الاستمرار في الحصول على النكهات الأصلية اللذيذة. مع الطهي ، أوصي دائمًا باستخدام طرق خفيفة مثل الخَبز والشوي والتحمير (القلي بكمية قليلة من الزيت) وما إلى ذلك والتي تساعد أيضًا في الحفاظ على العناصر الغذائية. أيضًا ، أوصي باستخدام الكثير من العطريات والأعشاب والتوابل لإضفاء نكهة على الأطعمة بدلاً من الملح فقط.


هل يحتوي الطعام التقليدي الكردي على الكثير من اللحوم ؟ و هل توصين بإدراج بعض الوجبات النباتية أو ربما أيام نباتيه في النظام الغذائي؟

نعم ، أعتقد أن تقليل كمية البروتين الحيواني وإضافة المزيد من الوجبات النباتية المختلفة - التي تشمل على سبيل المثال البقوليات و العدس في النظام الغذائي - أمر مهم للحصول على العناصر الغذائية الأساسية الأخرى من أجل الحفاظ على وظائف الجسم الجيدة والسليمة.


ما هي النصائح التي تقدمينها للتمتع بالطعام بوعي, على سبيل المثال البقلاوة؟

أود أن أقول إن اتباع قاعدة 80/20 هي طريقة رائعة للاستمتاع بالبقلاوة بعناية. ما يعنيه هذا هو تناول مجموعة متنوعة من الأطعمة الصحية بنسبة 80٪ من الوقت وال 20٪ الأخرى تكون مخصصة للأطعمة التي نحبها ، مع الحفاظ على النشاط الجسدي المعتدل والخالي من الإجهاد.


هل يمكنكِ اقتراح بعض البدائل أو الإضافات للألياف الصحية لوجبات مثل المقلوبة ويخنة الملوخية والبرياني؟

أوصي بإستخدام دقيق القمح الكامل بدلا من الدقيق الأبيض ، و الأرز البني بدلا من الأرز الأبيض ، والكينوا بدلا من البرغل ، واستبدال الخبز الأبيض بخبز القمح الكامل ، والمعكرونة البيضاء مع المعكرونة المصنوعة من القمح الكامل. أيضًا ، يعد تضمين الكثير من الفواكه والخضروات في النظام الغذائي طريقة رائعة للحصول على الألياف القابلة للذوبان وغير القابلة للذوبان.


هل يمكنك أن تعطينا مثالاً تقريبيًا على طبق عالمي متوازن وصحي؟

الطبق المتوازن يتكون من نصف طبق خضروات (مطبوخة أو غير مطبوخة) ، ربع الطبق من البروتين والربع الأخير من الطبق من الكربوهيدرات.


هل يمكن أن تعطينا مثالاً تقريبيًا عن طبق شامي متوازن وصحي؟

تناول الأطعمة التقليدية يعتبر جزء من النظام الغذائي المتوازن. أود فقط أن أوصي بتقليل جزء من كمية الأطعمة التقليدية ببطء وإضافة المزيد من الخضار. ستكون هذه الطريقة مثالية لتحضير طبق شامي صحي.


هل يمكنك إخبارنا برأيكِ عن أهمية المنتجات الموسمية والمزروعة محليًا؟

أوصي دائمًا بالإتجاه إلى الفواكه والخضار الموسمية, لأنها على الأرجح ستكون غنية بالفيتامينات والمعادن والمغذيات النباتية وذلك لأنها تُقطف في ذروة نضجها. المنتجات الموسمية دوما ما تكون طازجة ولذيذة وتباع بأسعارأرخص بشكل عام. أنا أشجع الناس على إدراج و تضمين المنتجات الموسمية كجزء من النظام الغذائي المتوازن.


أخيراً, هل هنالك نصائح حول تناول الطعام مع العائلة و الأصدقاء والاستمتاع بتناول الطعام معًا؟

يمكن للأصدقاء وأفراد الأسرة تذكير بعضهم البعض بالتحكم في الحصص و الكميات التي يتم تناولها وأيضًا تذكير بعضهم البعض بزيادة تناول الفواكه والخضروات قدر الإمكان في وجباتهم، و بالطبع مع الاستمرار في الاستمتاع بالأطعمة التقليدية التي يحبونها معًا.

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يمكنكم الإطلاع على الوصفات الجميلة التي أعدتها سارة ونصائح الطعام ونمط الحياة على صفحتها على إنستاغرم 

@yourbalancedfood

Fibre & Injera


The fact that we have access to delicious injera in Leeuwarden is a privilege. We should acknowledge and open ourselves warmly to not only the people and the culture who have facilitated this access, but also give space for the useful health and nutritional profiles of Ethiopian and Eritrean food. 


Those of us living in Europe should know that we are exceptionally privileged in being able to taste and have access to such a vast variety of foods, both in terms of the abundance of ingredients and produce accessible, and the amount of cultural foods we are exposed to in public space, and largely at great convenience. When it comes down to economics, whether we can afford eating out or indulging in specialty ingredients or not, likely through passing we have at least seen and registered images, dish-names, smells and configurations of all types of cuisine.


Let’s have a think about Leeuwarden in particular. In this Frisian city, there is a unique privilege of getting to know something called injera. An Ethiopian and Eritrean yeast-fermented, flat style bread, injera resembles something spongy and pancake-like, and is the ultimate vessel, holding and core of any Ethiopian and Eritrean meal. Injera scoops, collects and adds taste to things like wot, shuro and tibs, and appears to succeed in its balance between beauty and use. It’s not just food, it’s heart, and it holds a powerful poetry of knowledge and intelligence. So why are we talking about injera?


“I was sitting at a restaurant eating Eritrean food with my Eritrean friend, just having a normal social outing. Four white men sitting two tables across from us were persistently staring at us and at some point starting passing remarks between themselves and laughing. I naively first thought I had something on my face, or that maybe my shirt was undone. Quickly, I realised that this was an act of racism. Their behaviour was so unsettling that I could not stop thinking about how the restaurant had in itself become subject to the colonialist hangover. I started to wonder about my own behaviour and implicit biases as a white European.”


At Fibre Club, we wanted to include this section for a few reasons: one of them being to give practical nutritional advice and breakdowns when it comes to eating an Ethiopian or Eritrean diet, and the nutritional implications of such; the other being to point out and recognise that if we are going to easily accept and eat foods from other lands with the open and easy curiosity that we seem to approach this with, then we need to do the same in kind to the people, the places, the cultures that made it possible for us to do so. If, in particular white Western-European, people are going to eat and enjoy injera, then the ethical attitude towards cultural use needs to be changed. If we welcome and participate with the food, mustn’t we welcome and participate with our Ethiopian and Eritrean friends and neighbours? Every city, region, geographical space worldwide has its own configurations of peoples and cultures. This thinking could be applied to all of these places, and the reminder here is that while individual produce might at times be considered “just food,” when compiled into specific sets that comprise meals, it carries a story, a people’s, and it is our responsibility to acknowledge and perspective that. 


Let’s say we’ve digested this a bit, and hopefully start to see injera and all that comes with it in a new, less naive limelight. 

What then is injera comprised of on a nutritional and molecular level? And what about its fibre content?


Injera: The ingredients & the method:

Injera is made from teff flour. Teff, an ancient grain, is a cereal with an impressively low glycemic index. 

It is naturally gluten free and is also considered the smallest grain in the world. The teff grain also packs a nutritional punch, housing both a high fibre and high protein content. Because of its low glycemic index, injera made from teff is considered suitable to eat for those who have diabetes. 


“Teff is higher in fiber than other grains. This is because the bran and the germ are usually intact. Getting lots of fiber can help prevent chronic diseases like heart disease, bowel disease, kidney disease, and type 2 diabetes.”


Authentic injera is made from just two ingredients: teff flour and water, but it is often made with the additions of other flours such as wheat or corn. It requires a specific fermentation process and a series of steps and days to achieve the yeasty, sour taste and right consistency. To begin, an ersho, or starter, is made. This is not dissimilar to the process of making a sourdough starter, in which water, a milled grain, and bacteria in the environment react to start a fermentation process. After a few days, more teff flour and water is added to create a leet, or dough, and finally, a special emulsifier can be added which prevents the formation of a crust. It is definitely a very specific and specialised process which requires know-how! 

What’s important to note in this discussion, is that the fibre content of injera is going to greatly depend on the ingredients and the quantity eaten. If we were to make a calculation based on using 100grams of teff flour per person, and the injera was made without the addition of wheat or corn, then each serving would offer 7.1grams of fibre. This calculation is based on a Dutch company manufacturing teff flour, but countless studies show that the actual content greatly depends on for example the amount of bran and germ present in the flour. A 2014 study from the Addis Ababa University cites that “existing studies fail to take into account differences in teff varieties and growing conditions“ which affects the nutritional profiling of the food. However, the paper notes that with increased worldwide interest, an increased number of teff-based studies are emerging, and that adequate intake of teff can help with multiple health related conditions.


It’s safe to say that injera made using teff flour is a healthy dietary staple or addition, while also being full of essential minerals alongside its high fibre and good amino acid profile. Real injera requires a specific process which takes into account the temperature and humidity of the environment, and the quality of the teff grain. Real teff is grown in and native to Ethiopia and Eritrea, and it is difficult to replicate the same grain in other climates. In the Netherlands, teff flour has become increasingly available in common grocery stores, with some companies promoting Dutch and German grown teff. There is still some debate around if this can be considered true teff, as it is not indiginoeus to the central European climate. Alongside this, an infamous 2018 case saw a Dutch company attempting to hold patents to the teff grain, while suing another company for using teff flour in a take-home baking mix. 


“A Dutchman who took out patents on teff flour, a staple part of the Ethiopian diet, has lost his efforts to sue another Dutch company for copyright infringement.”


Food for thought…

If you are curious to try delicious, authentic and wholesome Ethiopian and Eritrean food, we recommend Leeuwarden-based Restaurant Moseb. At Moseb you will find a warm and kind restaurant owner who is passionate about his food. Our favourite dish is the vegetarian mixed plate, to share, where you will find yemisir wot (pureed and spiced red lentils), ye-dubba wot (pumpkin based dish), shuro (a chickpea stew) alongside delicious seasonal foods such as cabbage and beetroot. Needless to say, it comes with injera.






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1 https://www.webmd.com/diet/benefits-of-teff-flour#2 2 https://cheflolaskitchen.com/injera/ 3 https://www.jumbo.com/producten/peak-s-free-from-teffmeel-500g-124232DS 4 file:///Users/joostwierenga/Downloads/Bayeetal.2014.pdf 5file:///Users/joostwierenga/Downloads/Bayeetal.2014.pdf 6 https://uitspraken.rechtspraak.nl/inziendocument?id=ECLI:NL:RBDHA:2018:13960 7https://www.dutchnews.nl/news/2019/02/dutchman-loses-patent-on-ethiopian-flour-after-court-rejects-attempt-to-sue-bakery/

Growing & Local Fibre

Plants are the source of fibre. All over the word, fibre is making its way along a journey from seed to plant, through both hearty perennials and one-timer annuals. Friesland—a province well-known for its agriculture—is home to farms of all sorts of sizes. Some are large-scale operations growing commercial produce, and some are smaller affairs focused on biodiversity and care for nature. Pytsje van der Hem and her family’s piece of land falls under the latter. An earth-care enthusiast, Pytsje is the founder of Tuin van de Toekomst (Garden of the Future), a beautiful and impressive permaculture garden in Jorwert. Pytsje is known locally as something of an inspiration, one who’s passionate about what the principles of permaculture can teach us both inside and outside of the garden. For Pytsje, permaculture is a way of life and a method of care. So we couldn’t think of anyone better to interview for our Growing & Local Fibre topic.

When you invest time in learning about plants, the investment you make once keeps ‘paying’ you back with fibre every year.  

1.      Pytsje, could you tell us a little about your garden, and what inspired you to start it?       

Growing up on a farm, I was always in touch with the nature around us, which included, of course, the vegetable garden. I learned through discovery, both of and with everything that grew around us—rose hips, elderflower, chamomile and more. Discovery of what you can use the produce of nature for and what you can make with it. Later on, I followed a year-long permaculture course (together with my brother) and that is what resulted in the further development of our vegetable garden and the design of a food forest.

 

2.      What is permaculture in a nutshell?  


1- Permaculture is actually a ‘portmanteau’—it’s a blend of the two words ‘permanent agriculture.’ One of the definitions of permaculture is “consciously designed landscapes which mimic the patterns and relationships found in nature, while yielding an abundance of food, fibre and energy for provision of local needs” (Bill Mollison). 

2- It is a methodology of both system thinking and design principles, used to provide the organising framework for implementing the above vision.

3- In our garden, permaculture is the way in which we designed a food forest, in that we used its principles and ethics. For example by catching and storing energy: we included some hills to catch extra sunlight, and valleys to catch and store extra water. 

 

3.      Could you tell us a little bit about 'Fair Share?' 

1. There are 3 ethical principles of permaculture: 

1- Earth care 

2- People care 

3- Fair share 


2. Fair share is all about limiting consumption and reproduction, and redistributing any surplus.  

3. For example, in our garden we don't harvest everything. Take the elderberries—the ones that grow low enough to pick, I harvest. The ones that I would need a ladder for however, well those are for the birds. 


4.      Could you give us some examples of fruits and vegetables that are suitable for growing in each season in the Dutch climate?  

1- It's more about different fruits and different vegetables for different seasons. This is why variety in plants is so important. For example, we have summer raspberries and autumn raspberries. So we have raspberries growing in both of these seasons. Another example is the importance of growing wild garlic under the trees. While they also have a good function for the tree itself, they are also one of the first things to harvest in the spring. The asparagus too. These are all called perennials and they return every year. This really makes a connection for me to the feeling of a season, like when the first asparagus of the year arrives. Now that it is winter we have jerusalem artichoke. It’s really a perfect example of a typical winter vegetable. 


2- Using and valuing diversity is one of the principles of permaculture. My answer above is a good example of why.

 

5.      Have you ever consciously planted fruits or vegetables specifically for their nutrition profile?  

Yes, I always try to let a plant have multiple functions. This can be because it makes for a good combination with other plants, or its medical function, or its beauty, but especially for its nutrition. The annual plants in particular are grown for their nutritional profile. 

 

6.      What are the highest fibre fruits or vegetables that you grow?  

1- After I Googled a list of high fibre foods, I compared it to what we have growing in our garden. This is what I found:

1. Peas 

2. Leeks 

3. Onions 

4. Soy beans (a few) 

5. Beans 

6. Fava beans  

7. Broccoli 

8. Potatoes 

9. Celery  

10. Courgettes

2. I also read online that these perennials such as the following contain fibre too: pears, apples, strawberry, raspberries, blackberries, artichoke and asparagus. These are all things that we also grow in the garden

 

7.      What percentage of your meals would you say comes from your garden? 

This depends on the season and my own energy. During the summer it’s every meal, so a high percentage. But now in the winter it is much less. Although working from home right now means that I have time to prepare lunch from the garden—pumpkin soups and beetroot soups for example. I also try to prepare some of my dinners from the produce too. 

 

8.      What are the financial consequences of growing your own food?  

Well that works in two ways. It takes a lot of time and money before the plants even grow—buying seeds, the time invested etc.; I work 4 days instead of 5.  But on the other hand, it also helps with eating really nutritious and good food. So you save on buying expensive food and on healthcare costs.  

 

9.      How easy is it for people to 'grow their own fibre?' 

1- It depends on your own goal. Especially when you invest the time in learning about the perennial plants (for example the artichoke, asparagus and fruit trees) the investment you make once keeps ‘paying’ you back with fibre every year.  

2- But besides that, this question also makes me think back to a few years ago when we grew hemp fibres! I used some of it for tea-making (it doesn’t contain any THC) but wasn’t so much into the actual fibres as I am now. I really want to learn how to make my own ‘fibres.’ So I am currently using the wool of our sheep to learn how to spin. It would have been also interesting to use the hemp fibres, but this year they failed to grow. 

 

10.  Do you have any favourite Frisian meals in which you use your high fibre vegetables?  

My youngest brother can make a really good frisian onion soup (sipelsop) which is one of my favourites!  

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Check out Pytsje’s Tuin van de Toekomst on instagram @tuinvandetoekomst

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We wanted to give a mention to some other places in the city that we felt fit into this Growing and Local Fibre topic. There are many great initiatives, such as community-led start-ups, local green-finger collectives, city allotments and local growers, doing a great job of promoting biodiversity, low-impact produce, seasonal education and general earth care in the city and surroundings of Leeuwarden. 

At Dbieb, the city library, for example you can find a great seed exchange which was set up in 2018. 

Over at the Nieuwe Oosterstraat, you will find a lovely sustainable shop called Jouw Dagelijkse Kost. Here you can find great quality goods such as seasonal vegetables, lots of plastic free products, and great local products such as Sudwester’s organic flour. We recommend their whole-grain wheat flour for making our Irish soda bread recipe!

And of course, take a visit to the farmer’s market on a Friday, where alongside lots of fresh produce, you will also find the Lijnzaad Fabriek stall—a local small business selling all sorts of amazing flaxseed products!





Fibre & Gender

“The health consequences of ‘holding it’ range from urinary tract infections to chronic kidney disease, as well as nutritional deficiencies and dehydration from not eating or drinking.”


Diving into health equity without looking at the role gender has played in its discourse would be serving this topic a massive injustice. As dietary fibre directly relates to health—in its capacity to help keep our whole bodies and our microbiomes in better overall health—the discussion about fibre in relation to gender considers how a person’s health might be at jeopardy due to stigma, sexism, issues of safety, fears and wide scale socio-misconceptions based on judgement and patriarchal designs steeped in inequality. As fibre quite literally helps us to defecate—an absolute must to stay in good health—access to and use of toilets and sanitation spaces is a prominent concern globally. Considering the multitudes of complex issues especially prominent for women and girls, LGBTQ+, trans and GNC (gender non-confroming) peoples worldwide, this question of access absolutely affects these communities the harshest. While this debate often concerns itself with, for example, toilets in public spaces, studies and testimonies show us that the complications with this issue are also brought into the private space, often for example, via the development of chronic health issues due to the limitation of food and fluid consumption in public or work situations, as a means to avoid public toilet use.


To open up this topic with proper justice and true intent, we had a very deep think. We felt that while studies and data give us good indicators of the mismatches and problems surrounding fibre and gender as an overall lens, it would be most valuable to collaborate with those who could voice their real experiences and raw perspectives on this topic. 

Thereby we have teamed up with the fantastic people of The Pink Cube, our Groningen-based neighbours: “a platform dedicated to the visibility and appreciation of queer art and culture.”


The Pink Cube has offered us two very valuable perspectives to digest on this topic: a personal and experiential-based testimony, and a set of perspective-shifting questions to engage us, the reader.


We have also listed some extra resources below, from a feminisit geographer book recommendation, to a US National Library of Medicine study.


  1.  A Testimony to Read Twice
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“The Gender-Neutral Bathroom Debate


There is a common misconception that trans and gender-nonconforming people ask for the things they ask for because they ‘feel’ excluded and want belonging and approval from cis people. There probably are trans people who feel this way, but the truth is that most trans people don’t base their identity on the gender marker on their passport, the announcements at the train station or the bathroom we use any more than cis people do. More often than not it is a matter of safety. According to the U.S. Transgender Survey, six out of ten transgender people actively avoid public bathrooms out of fear of misgendering, harassment or violence. The health consequences of ‘holding it’ range from urinary tract infections to chronic kidney disease, as well as nutritional deficiencies and dehydration from not eating or drinking. For trans people, the completely mundane act of using a public restroom often means a decision between two evils.


I also avoid public bathrooms. Not only bathrooms, but also locker rooms in the gym or gendered changing rooms in clothing stores. I’ve been out as non-binary for over ten years and have presented myself as what would be considered masculine for the majority of my life. Out of habit I continued to use the women’s room, and the ‘incidents’ started piling up. With every incident, I get more uncomfortable going into a public bathroom. In the few seconds it takes me to walk up to the door, I go through a full process of self-assessment. What kind of clothes am I wearing today? Am I wearing a binder? How am I perceived right now? Can someone see me go in? Do I hear anyone behind the door?


When someone reads me as male in any other situation, I purposely lower my voice. When someone in a public bathroom confronts me, I speak in a higher voice instead. I become hyper-aware of how I look and carry myself and adapt according to what makes the most sense in that situation. These are all survival mechanisms. I do this to protect myself. No matter what gender they perceive me as, I live in fear of being ‘found out’. And I can never be certain of what the consequences are if I am. I wouldn’t have to deal with that if bathrooms weren’t segregated according to genitalia.”

Authorship: Anne van Lierop of The Pink Cube, they/them



  1. A Set of Questions to Help us Think Deeper
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Why are public toilets important?

Do you feel safe using a public toilet?

Are public toilets safe for everyone?

Have you ever been scared in a public bathroom?
How could public toilets be safer for women and LGBTQ+ people?


Can you imagine resigning yourself to not ever using a toilet in a public place?...

Have you ever been harassed in a public toilet?

Have you ever been denied access to a public toilet?

Have you ever been questioned when trying to use a public bathroom?

Why is the lack of access to public toilets a problem?

Is everyone entitled to use public toilets?

Are public toilets accessible to everyone?

Why are accessible and wheelchair-user toilets not separated by gender?...

Why are urinals necessary?

How often do you need a public toilet?

Are there enough public toilets available?

Who is responsible for public toilets?

How do the lack of public toilets influence people’s daily life?

Should public toilets be free?


Compiled by: Belinda Hak of The Pink Cube, they/them


Fibre Club and The Pink Cube had a long discussion about the various issues and problems surrounding health quality and public toilet access / safety. As multiple perspectives and issues mounted, we came to the general agreement that these issues are tightly knitted into broader problems with society and belief systems. Very many wide-scale changes need to happen consistently in order to solidify any concrete solutions that could be implemented specifically to change the safety paradigm in public toilets. 

We collectively became fixated on the idea of the public toilet supervisor, and considered this position a potentially excellent, human, compassionate and empathetic role, in which perspectives of care, and inclusivity training could be offered, in order to facilitate public needs, not only via spatial design. We see this position as a potential Care-Taker: a person with high responsibility, a very good wage, and a true recognition of the role’s potential social power. If you are a policy maker or a local advocate reading these lines, please get in touch so that we can chat on this further.


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Extra Resources







Health, Prevention & Movement 


Fibre plays a role in both bowel regulation and heart disease prevention


Regular physical activity, including frequent walking, helps to keep our whole body in check. It also helps to keep things moving in the bowel. Lack of physical activity can be associated with all sorts of health complaints, including chronic constipation. We want to keep our bowels well oiled so to speak, whereby motion = lotion! For this reason, we’ve created the Fibre Club Walking Trail: a roughly 4km walking and fibre route of the city of Leeuwarden. Choose whether or not to catch some of our restaurant guide meal tips along the way, and don’t forget to make use of the free water taps! If you are based in another region, city, or anywhere else in the world, try using this as a reminder to plan a 4km walk this week.


The Fibre Trail | From Seed to Stool

We start our trail at Zaailand, with a morning ritual—a coffee to wake the bowel, a wander around the square. Limbs warming up, make your way towards a high fibre breakfast of vegan pancakes, with extra fruit. Make sure to drink enough water at the Prinsentuin tap, where you can also find a toilet. You will pass the Oldehove, an unfinished 16th century Gothic bell tower. Walk around it a few times, to work up your appetite for lunch: a jackfruit sandwich on fibrous whole-grain, local bread. Walk towards the Raadhuisplein and Hofplein where you can find the town hall. At the Waagplein you'll find De Waag where market merchants used to weigh goods like grain. Take note of tonight’s dinner recommendation: a Let's Tempeh or falafel bowl (with extra seasonal veg!) Stay hydrated—fiberizing is thirsty work. Collect a raw vegan slice to nibble on later. Pass the toilet at dbieb—for a comfortable poo—where you can  also exchange seeds to grow your own fibre at Zadenbibliotheek. Walk towards the city centre, and have a few more sips from the water tap. At Station Leeuwarden you’ll find more toilets (but not free ones) and one last hydration point.

Download the map here for homeprint, or pick one up across the city of Leeuwarden



Every body is different and has different movement requirements, but a general rule of thumb according to the World Health Organisation guidelines is “at least 150 to 300 minutes of moderate to vigorous aerobic activity per week for all adults.” This includes people with various chronic conditions or disabilities. For children and teenagers, the recommendation for movement is higher, at 60 minutes daily. Especially for the elderly, movement, combined with a good fibre intake (check with your dietician, as recommended fibre intake above the age of 50 slightly reduces) and adequate water intake, is very important. Sometimes this can be difficult to achieve, and doctors don’t always focus on advice around nutrition when it comes to various health complaints. We recommend starting slow, by gently increasing your daily movement and setting an achievable step goal or accessible movement goal if in doubt. The same goes for fibre and water intake—make doable swaps, such as changing out bread with less than 6 grams of fibre per 100 grams, to bread with at least 6 grams of fibre per 100 grams. Look for foods that are truly whole-grain—so not just “multigrain” or “with whole-grains,” as these labels can be very misleading. As mentioned in our bread section, a whole-grain product should list the whole-grain as its first ingredient ie. the biggest component of the product.


As we can see, movement, adequate fibre and good water intake make a great trinity for preventative measures. Combined with other factors such as a reduction in stress, a balanced lifestyle and an adequate consumption of macro and micro nutrients, small changes from several healthy habit perspectives can add up as powerful health-promoting stuff. And fibre doesn’t just help with keeping things moving in the bowel, it also plays a role in lowering blood pressure and cholesterol levels, and so can help to prevent heart disease.


“People whose diets are high in fiber are less likely to have problems such as metabolic syndrome, which can be a precursor to diabetes. The condition, which is marked by too much belly fat, high triglycerides, low beneficial HDL cholesterol, high blood pressure, and high blood sugar, boosts a person's odds of developing diabetes, heart disease, and having a stroke.” 


Check out our hand-size portions guide for tips on how to make fibre intake easy and accessible, and don’t forget to move, and to find your own enjoyment in it.






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1 https://www.who.int/news/item/25-11-2020-every-move-counts-towards-better-health-says-who 2 https://www.health.harvard.edu/heart-health/eat-more-fiber-rich-foods-to-foster-heart-health 3 Idem

Breakfast Recipes


Breakfast is the perfect time to pack a fibre punch at an affordable price. Whole-grain oats, seasonal fruits and nuts all contain good amounts of fibre. If you are a savoury person, some whole-grain bread with your morning egg will help to get you along your way, and vegan pancakes are a great treat when you’ve some extra time. If you are not a breakfast person, that’s okay, just make sure you make up for your fibre intake later in the day. 

PORRIDGE 3 WAYS


1. Cinnamon porridge with homemade apple jam

  1. 40 - 80 grams whole-grain oats (1-2 servings depending on preference)

  2. 200 ml unsweetened plant based milk such as coconut or pea

  3. ½ a seasonal apple

  4. 2 teaspoon chia seeds

  5. 1 teaspoon cinnamon

  6. ¼ teaspoon nutmeg

  7. Drizzle of local honey or sprinkle of chopped walnuts

  8. Water, as needed


Check the label on the oatmeal you are buying, does it contain around 10 grams of fibre per 100 grams? And does it say ‘whole-grain oats’ (volkoren haver)?

Cook the oats according to the packet instructions, either with water or plant-based milk, and add the spices. If using plant-based milk, add ⅔ during cooking, and the rest on top when serving, or as desired.

While the oats are cooking, grate or chop the apple into very small cubes. Add to a small pot with chia seeds and a good dash of water, turn on the heat and stir well, leaving to combine to a jam-like consistency over 5 - 10 minutes. Add more water as you go, to prevent drying out. Tip: Make enough jam for 4 days or 4 portions if sharing.

Top the cooked oatmeal with the jam and any other desired tastes or textures such as honey or walnuts. Enjoy!


Fibre punch using 40g oats and 10g walnuts:

10.5 grams


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2. Gluten free teff porridge with nut butter and yoghurt


  1. 40 grams gluten free breakfast grain mix, such as teff, corn, buckwheat and rice

  2. 1 tablespoon peanut butter or nut butter of choice

  3. 100 grams kwark or plant-based yoghurt

  4. 1 tablespoon pumpkin seeds

  5. Water, as needed


Teff is a fantastic little grain that provides a great amount of fibre and protein, and is suitable for those on a gluten free diet. Whether you are gluten free or not, teff porridge is a delicious, nutty flavoured morning meal.
Cook the grains in a pot with water for about 6 minutes, until desired consistency is achieved.

Add to a bowl and top with yoghurt, nut-butter and seeds, and a drizzle of flaxseed oil if feeling fancy!


Fibre punch:

7 grams


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3. Cinnamon Raisin Oaty Pancakes


Serves 2

50g whole-grain oats (gluten free oats if needed)

40g whole-grain spelt flour (replace for buckwheat if gluten free)

1 egg or 1 flax egg (mix 1 tablespoon milled flaxseed with 3 tablespoons water & leave for 5 minutes)

1 medium ripe banana

2 tsp cinnamon

Small handful of raisins

1 tsp coconut sugar (optional)

+- 50ml unsweetened plant-based milk

Chocolate chips if desired

Oil for frying


Combine oats, spelt flour, baking powder, cinnamon and coconut sugar in a bowl. 

On a chopping board, mash the ripe banana into a pulp with a fork, then add it to the bowl along with the egg or flax egg. Whisk everything together well, and add the milk, until you have a thick batter which has a similar consistency to porridge. Mix in a small handful of raisins.
Heat the oil in a non-stick pan over a medium heat. Slowly add your batter, about two tablespoons per pancake, and leave until you see bubbles forming - around 3 minutes in. Once bubbles appear, gently flip your pancakes and turn the heat down a little so that they cook slowly and evenly, leaving them for about 5 minutes. Top them with any extras or add a little local honey or seasonal fruits.


Fibre punch using spelt and a flax-egg:

8.5 grams per serving




Lunch Recipe


Homemade Veg Packed Irish Sandwich


This recipe makes use of homemade Irish soda bread, with a fibre-fuelled twist on the traditional recipe. The bread is best eaten within the first two days, but freezes well in slices, not that you’ll have any leftovers! Traditionally soda bread uses butter-milk, and you can find good quality local buter-milk in local Frisian farms. For a plant-based version, use the suggested vegan buttermilk substitute below. 

Top your fresh bread with hearty sandwich fillings, use to make French toast when going stale, or do it the Irish way and use pulled off pieces to scoop up stew.


Makes 1 loaf 

150g plain white flour

300g whole-grain wheat flour (or 60:40 wheat to rye)

400 - 550ml buttermilk (or: same quantity soy milk + 2 lemon juice)

1 tsp baking soda (not baking powder!)

Dash of salt
optional:

1 medium pear, handful of raisins and 1 tablespoon honey for sweeter version

1 raw beetroot and 2 tablespoons milled seeds for a earthy savoury twist 


Preheat the oven to minimum 230 (or up to 245) degrees celsius. Flour a surface.

Combine the flours, baking soda and salt in a large mixing bowl. Mix well to combine.
If using: chop pear roughly, or, grate the beetroot. Leave aside.
Make a small well in the centre of your bowl, and add your milk. Gently combine, do not knead, with your hand. Soda bread is a gentle dish of care—the less you mix it, the better it will bake. You don’t want to flatten it. Half way through mixing, pop in your add-ons such as the pear, raisins and honey. You can keep it plain if you prefer.
Tip the whole mixture onto your floured surface, gently pat it together from the sides, don’t touch the top.
Turn it once, and transfer to a lined baking try. Make an X across the top with a knife.
Place in the oven and set a timer for 15 minutes. 
Then turn the oven down to 200, and bake for another 35 minutes. Allow to cool for about an hour.


To make your sandwich:
Add hummus or spread of choice, with 100grams of mixed vegetables (baked or raw). 


Fibre punch per average slice of bread using pear and 50g raisins (makes +- 10 slices):
4.3 grams


Fibre punch for sandwich with 2 slices of bread, 100g veg, 2 tbsp hummus:
13 grams


Dinner Recipes


PAN FRIED CHICKPEA “PIZZA” 2 WAYS (WITH SOCCA!)


1. Chickpea Party Party


Base Recipe (per person):

60g chickpea flour

60ml water

Salt, pepper, desired herbs or spices


+
2 tsp olive oil

2 tablespoons of hummus (store bought or home-made)

60g tinned chickpeas, drained and rinsed

1 tsp maple syrup

1 medjool date, chopped

1 spring onion, chopped

1 tsp turmeric powder

1 tsp paprika powder

1 tsp coriander or oregano

½ tsp cumin 

Salt & pepper


In a bowl, add the chickpeas, 1 tsp olive oil, maple syrup, turmeric, paprika, cumin, coriander, salt and pepper. Combine well until the chickpeas are evenly coated. 
Whisk the chickpea flour and water together in a bowl until there are no lumps - add a little more water if needed, and a dash of salt and pepper along with, for example, some dried oregano and paprika powder.
Heat up one pan for the chickpeas, and one flat non-stick pan for the chickpea flour mix, both on medium high.
Slowly add batter to flat pan. After about 3 minutes, once the edges have started to brown, you can gently flip your pizza base. Leave to cook for another 3 - 5 minutes. In the meantime, add the tinned chickpea mixture to a pan, stir-frying on high for 4 minutes, until the chickpeas are crispy.
Once the base is ready, smear 1 - 2 tablespoons of hummus all over and cover it with your pan-fried chickpeas. Finally, sprinkle the chopped date and spring onion on top, and add another dash of black pepper plus any other seasonings of choice. 


Fibre punch per base on its own:

6 grams


Fibre punch Chickpea Party Party Pizza:

14 grams

---------------------






2. Freshy Veggie


Base Recipe (per person):

60g chickpea flour

60ml water

Salt, pepper, desired herbs or spices


+

1 - 2 tsp olive oil

1 - 2 tablespoons green pesto (store bought or homemade)

100g frozen peas

100g asparagus

1 spring onion

A bunch of fresh mint leaves

Fresh dill and/or coriander (optional but recommended) 

Salt & pepper


Boil the frozen peas for about 3 minutes in a saucepan. Add the asparagus and boil with the lid on for another 5 minutes, or until tender. Make the pizza / socca base as above. While the base is cooking, drain the peas and asparagus and chop the mint roughly. Toss the peas, asparagus, mint and some salt and pepper in a bowl. Add a squeeze of lime for a kick or a teaspoon of coconut oil for an extra creamy flavour. Spread the pesto over the base, add the veg and finish off with fresh herbs such as chopped dill and coriander, and a few more cracks of black pepper.


Fibre punch Freshie Veggie Pizza with 2 tablespoons pesto:

15 grams








What is Fibre?
And why are we talking about it?

Dietary fibre sometimes feels like that little nutritional thing that everybody has heard of, but nobody quite knows what it is, what it does, or how to define it. We have heard that it is important to consume enough of it, that it is essential for good health, and that it has something to do with keeping our bowel movements regular, yet from a public health perspective, it has managed to remain the little mystery thread for quite some time throughout history.

So, what is fibre? Quite simply, it is a macronutrient that is essential for our health, and is only found in plant foods. It is “a dietary material containing substances such as cellulose, lignin and pectin, that are resistant to the action of digestive enzymes.” Micro-biology lesson aside, fibre has many different functions in the body, such as limiting the absorption of sugars and fats, with common foods such as oats, apples, lentils and broccoli being rich in fibre.

Fibre
[noun]

a thread or filament from which a vegetable tissue, mineral substance, or textile is formed


And why exactly should we be focusing on fibre?
Metaphorically speaking, we like to think of fibre as an essential thread, making its way through our digestive systems, creating a little network spreading life-longevity and happy health.

Metaphors aside, there is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation. Countless studies link gastric problems to mental health issues, and many people suffer in silence with chronic conditions such as constipation, adversely affecting their quality of life. Many of us are not getting enough fibre in our diets and struggle to hit the recommended daily intake. The Dutch Voedingscentrum, for example, recommends consuming between 30g-40g fibre daily for an adult. They also suggest, however, that on average, people living in the Netherlands are consuming only 20g per day. Generally speaking, wholefood plant-based diets tend to be higher in fibre because they tend to be higher in carbohydrates. And as fibre is a carbohydrate, people consuming lots of veggies, fruits, beans, legumes, wholegrains and nuts tend to hit their recommended intake without overly thinking about it.

At the Fibre Club, we think that fibre is a powerful tool towards better health and is possibly one of the most interesting, complex, valuable and universal health-helpers of our time.



“Fibre is the heart and soul of true gut healing, and true gut healing leads to better health in everything from your cardiovascular system to your brain health to your hormonal health. It’s really that powerful.” 
Dr. Will Bulsiewicz