Fibre fix


Research shows two out of three Aussie adults aren’t meeting their daily fibre requirements. Here to change that is accredited Australian nutritionist and author, Jacqueline Alwill, with two fibre-rich snacks to promote good health gut.

Chai spice carrot muffins

Prep time: 15 mins | Cook time: 45 mins | Makes: 8 muffins


  • 2 1/2 cups of Kellogg’s Sultana Bran
  • 1 cup milk
  • 1/2 cup Greek or natural yoghurt
  • 1/4 cup coconut oil or melted butter
  • 1/4 cup honey
  • 2 free range eggs
  • 3 tsp baking powder
  • 1/2 tsp bicarb soda
  • 1 cup grated carrot
  • 1 cup sultanas
  • 2 cups wholemeal flour

For the chai spice blend

  • 2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/2 tsp ground cardamom
  • 1/2 tsp ground ginger
  • 1/2 tsp ground turmeric


  1. Preheat oven to 180C and grease or line 8 muffin cups. In a bowl, combine Kellogg’s Sultana Bran, milk and yoghurt, stir and then set aside to soak for 10 minutes.
  2. Mix together ingredients for chai spice blend in a small bowl. Add coconut oil or melted butter, honey, eggs, baking powder, bicarb soda and chai spice blend to a large bowl and whisk until creamy.
  3. Fold grated carrot, sultanas, flour and soaked Sultana Bran into the large bowl with wet ingredients and mix until even consistency. Spoon into 8 muffin cups and place in oven to cook for 40-45 minutes.
  4. Cool in tin for 10-15 minutes, then transfer to wire rack to cool completely or enjoy warm with a smear of almond butter. Keep in an airtight container for up to 3 days or in the fridge up to 1 week.

Nut-free tahini caramel balls

Prep time: 15 mins | Cook time: fridge or freezer set 1 hour | Makes: 16 balls


  • 1 cup rolled oats
  • 1 cup medjool dates, pitted
  • 1/2 cup tahini
  • 1/4 cup sunflower seeds
  • 1/4 cup pumpkin seeds
  • 1/4 cup hemp seeds
  • 2 tsp ground cinnamon
  • 1 tsp vanilla
  • 1/4 cup water

For the chocolate coating

  • 1/3 cup raw cacao powder
  • 1/3 cup coconut oil
  • 2 Tbsp maple syrup
  • Sesame seeds, to decorate


  1. Pop all ingredients for tahini caramel balls in a food processor and blitz until it forms a dough.
  2. Roll into balls and place in freezer. You can then pop these straight into a lunchbox, or you can coat them in melted chocolate or hand-made chocolate.
  3. To make the handmade chocolate, simply melt the coconut oil and whisk in cacao powder and maple syrup. Roll the balls through the chocolate and place on baking paper then repeat another 1-2 times to coat well. Return to freezer to set completely. Store and serve from fridge or freezer.

Recipes by Jacqueline Alwill