The F Word – 90% of Brits Aren’t Getting Enough of It

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FIBRE that is… The world went low-carb crazy for a while, but it seems we’re coming out the other side. New research is highlighting both the importance of gut health and the value of eating fibre—a special type of carbohydrate found in plants.

This complex carbohydrate is so important that we’re advised to eat 30g daily and 90% of Brits aren’t eating enough. 

With its plant-based, fibre-rich range of bites, burgers and sausages, Gosh! is the perfect source of fibre. Fibre is particularly plentiful in whole grains, vegetables, fruits, nuts, seeds, pulses and legumes.

But why is fibre so good for us? 

Fibre’s special structure means it resists digestion so, instead of being absorbed in your small intestine, it carries on to your large intestine. Here it supports your health in several ways, including: Feeding your microbiome. You’ve likely heard of your gut microbiome—the community of friendly microbes that live in your intestines. Certain types of fibre feed these friendly bacteria, helping them to flourish.

Gosh! nutritionist Fiona Lawson with the top fibre facts:

1. Keeping you regular

You may not talk about this in polite company, but passing stools is important! We should all be going at least once a day. Fibre bulks and softens your stools, keeping them moving through your digestive system at a healthy pace.

2. Maintaining healthy cholesterol levels 

As it moves through your digestive system, fibre binds to cholesterol—stopping it from reaching your bloodstream. This is why eating fibre regularly can help you to achieve and maintain healthy cholesterol levels.

3. But that’s not all: fibre can help to optimise your weight too. A review of several studies found that enjoying fibre-rich carbohydrates helps people maintain or achieve their normal weight in the long-term.

4. Fibre is both filling and satisfying, which means that—unlike many low-carb diets—a fibre-rich way of eating is sustainable and more nutritious for your body and soul in the long run. 

Check out these high-fibre recipes below:

Tasty Italian Pesto Pasta and Gosh! Spinach & Pine Nut Bites

This Italian pesto pasta is delicious and super easy to whip up. Made with Gosh! Spinach & Pine Nut Bites, toasted pine nuts and fresh basil leaves.

Recipe credit: Gemma Ogston of Gem’s Wholesome Kitchen in collaboration with Gosh! Food

Tasty Italian Pesto Pasta using Gosh! Spinach & Pine Nut Bites 

Serves 4

Prep time 5 mins

Cooking Time 15 mins

Ingredients 

  • 1 packet of Gosh! Spinach & Pine Nut Bites 
  • 350g of dried pasta of your choice
  • 200g of cherry tomatoes, halved
  • 150g bag of spinach leaves
  • Handful of pine nuts, lightly toasted
  • Handful of fresh basil leaves

For the Pesto

  • 2 cups of packed fresh basil, large stems removed
  • 3 tbsps. of pine nuts or walnuts 
  • 3 large garlic cloves, peeled
  • 2 tbsps. of lemon juice
  • 3-4 tbsps. of nutritional yeast
  • ¼ tsp of sea salt (plus more to taste)
  • 2-3 tbsps. of extra virgin olive oil
  • 3-6 tbsps. of water (plus more as needed)

Method

  1. Preheat the oven to 180°C fan and cook the Gosh! Spinach & Pine Nut Bites for 15 minutes
  2. Boil water in a pan and cook the pasta according to the instructions
  3. Meanwhile to make the pesto, into a food processor or small blender add the basil, nuts, garlic, lemon juice, nutritional yeast, and sea salt and blend/mix on high until a loose paste forms
  4. Add olive oil a little at a time, streaming in while the machine is on if possible. Then add 1 tbsp of water at a time until the desired consistency is reached – a thick but pourable sauce. Taste and adjust flavour as needed
  5. In a large bowl, mix together the cooked pasta with the pesto, Gosh! Spinach & Pine Nut Bites, cherry tomatoes and spinach. Mix through until the spinach is wilted and season with salt and pepper to taste
  6. Serve in a bowl with pine nuts and fresh basil

Veggie Hack

Swap the nutritional yeast for 100g grated parmesan and if you’re feeling really decadent, add some more grated cheese to finish.

Buddha Bowl with Gosh! Beetroot Burgers

Be transported to the beach in Bali with this vibrant buddha bowl. Loaded with delicious fresh ingredients like Gosh! Beetroot Burgers, curly kale, nutty quinoa and avo to name a few.

Recipe credit: Gemma Ogston of Gem’s Wholesome Kitchen in collaboration with Gosh! Food

Buddha Bowl using Gosh! Beetroot Burgers with Carrot, Kale & A Hint of Mint

Serves 4

Prep time 15 mins 

Cook time 15 mins

Ingredients 

  • 1 packet of Gosh! Beetroot Burgers

For the Quinoa and Kale

  • 250g of quinoa
  • 1 bunch of kale, ribs removed and chopped into very small bite-sized pieces
  • ½ tsp of salt
  • 2 tbsps. of olive oil, plus more to drizzle
  • Juice of 1 lime

For the Sweet Potato

  • Olive oil
  • 2 medium sweet potatoes, washed and cut into 5mm strips
  • 2 tsps. of ground cumin
  • 1 tsp of smoked paprika
  • 1½ tsps. of salt

For the Dressing 

  • 1 avocado
  • Juice of 2 limes
  • Glug of olive oil
  • 1 medium chilli, chopped
  • A handful of fresh coriander 

Extra Bits

  • Hummus (Beetroot hummus used here) 
  • A handful of sunflower seeds and/or chopped nuts 

Method 

  1. First, cook the quinoa in a saucepan of water for about 15 minutes, or according to the packet instructions
  2. Warm the Gosh! Beetroot Burgers at 160°C fan for 15 minutes
  3. Meanwhile, warm the olive oil in a large frying pan over a medium heat and add the sweet potato. Stir in the cumin, smoked paprika and salt. Once the pan is sizzling, add 50ml water, cover the pan with a lid and reduce the heat to low. Cook, stirring occasionally, for about 10 minutes until the sweet potato is cooked then set aside to cool
  4. Put the kale in a large bowl. Sprinkle with salt and drizzle with oil. Use your hands to massage the kale for 2–3 minutes. Whisk together the 2 tablespoons of olive oil with the lime juice, drizzle over the kale and toss to coat
  5. For the avocado dressing, blitz the ingredients in a small blender until smooth (or mash the avocado and mix with the other ingredients for a chunkier dressing) 
  6. To serve, divide the quinoa and kale between bowls and top with the sweet potato, a Gosh! Beetroot Burger and a good spoonful of the avocado dressing. Sprinkle with nuts and seeds

Veggie Hack

Add a hard-boiled egg for extra protein

Gosh! Beetroot Burger with Onion Relish and Homemade Tomato Sauce

Gosh! is here to satisfy your fast food cravings with one of these hearty vegan burgers, made from Gosh! Beetroot Burgers, tons of veggies and a tangy relish

Recipe credit: Gemma Ogston of Gem’s Wholesome Kitchen in collaboration with Gosh! Food

Gosh! Burgers using Gosh! Beetroot Burgers with Carrot, Kale & A Hint of Mint, Onion Relish and Homemade Tomato Sauce

Serves 4

Prep time 10 mins

Cook time 20 mins

Ingredients

  • 2 packets of Gosh! Beetroot Burgers
  • 4 wholemeal baps
  • 1 large beef tomato
  • Pot of hummus
  • Handful of spinach leaves
  • 1 large beetroot, washed, peeled and grated
  • Handful of fresh coriander, chopped

For the Onion Relish 

  • 2 red onions, peeled and chopped
  • 1 tbsp of brown sugar
  • 4 tbsps. of red wine vinegar 
  • 4 garlic cloves
  • Cinnamon stick 

For the Tomato Ketchup

  • 1 tsp olive oil
  • 1 onion, diced
  • 500g of tomato passata (or 2 cans of plum tomatoes, blended until smooth)
  • 2 tbsps. of apple cider vinegar
  • 2 tsps. of maple syrup
  • 1 tsp of garlic powder
  • ½ tsp of smoked paprika
  • ½ tsp of ground cinnamon

To Serve

  • Potato wedges (optional)

Method

  1. Preheat the oven to 180°C fan and cook the Gosh! Beetroot Burgers for 15 minutes
  2. Meanwhile for the relish, heat some olive oil in a saucepan and fry the red onions for 2 minutes. Add the sugar and vinegar and simmer on a low heat for 15 minutes. Add the garlic cloves and cinnamon stick and cook, stirring regularly, until reduced to yummy sticky consistency. Remove the cloves (if you can find them!) and set to one side
  3. Make the tomato sauce by lightly frying the red onion in a little olive oil until clear, then add the garlic powder
  4. Add the passata, vinegar, syrup and spices and cook for 10 minutes to reduce and thicken. Whiz in a blender or with a hand blender until smooth
  5. To assemble the burgers, spread one half of the bun with a good dollop of hummus. Add the spinach leaves and slice of beef tomato, a Gosh! Beetroot Burger, a dollop of the relish and a sprinkle of fresh coriander
  6. Finish with a drizzle of homemade ketchup and serve alone or with baked potato wedges

Veggie Hack

Add your favourite cheese on top of the burger and pop under the grill for a few minutes to melt.

 

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