Three-Layer Dessert

10 ways to boost fibre

With retail still subject to COVID-19 restrictions, you may find you are eating more processed and refined foods and less fibre. Fibre helps prevent constipation, gives you the best chance of having a regular, comfortable bowel habit and is a great ‘food’ for the microorganisms in our gut, keeping the gut healthy. Fibre also has a key role in preventing and managing type 2 diabetes. Here are some ideas from the Senior Chef team to make sure you are getting enough fibre.

1/ Start your day with a high-fibre breakfast cereal.

2/ Add fresh, stewed or dried fruit such as stewed prunes or a chopped kiwifruit to your breakfast.

3/ Choose wholemeal or wholegrain breads and crackers with at least 5g of fibre per 100g of food. Check the label on the box or packet.

4/ Add extra vegetables to soups and casseroles.

5/ Fill half your plate with vegetables before adding your starchy vegetables and protein.

6/ Add lentils or split peas to soups and casseroles.

7/ Enjoy vegetables and fruits with their skins on.

8/ Choose high-fibre snacks such as a small handful of nuts or a peanut butter sandwich.

9/ Try the bean and tomato salad from the Senior Chef cookbook.

10/ Finish your dinner with a piece of fruit or try your hand at a three-layer dessert.

Remember to take every opportunity to move your body – activity is good for your gut – and drink plenty of fluids to wash everything down.

Three-Layer Dessert

Using this three-step process, any number of delicious desserts can be made in minutes. The only limit is your imagination!

1/ Choose one of the following and pop in a serving dish:
Half a cup of yoghurt

OR half a cup of custard

OR half a cup of rice pudding

2/ Add one or a mixture of the following:
Half a cup of fresh/stewed/canned apricots, peaches, plums, apples, pears
OR half a cup of frozen berries or frozen mango
OR half a cup of stewed prunes

3/ For texture, add one or a mixture of the following:
1 tbsp of chopped nuts
OR 1 tbsp of toasted muesli
OR 1 tbsp of toasted seeds
OR 1 tbsp of toasted coconut thread
OR 1 tbsp of crumbled biscuits or meringue
OR 1 tbsp of dark chocolate

About Senior Chef

Senior Chef
Senior Chef is an 8-week cooking class for people aged 60 and over who want to improve their cooking skills, confidence, or motivation around cooking for one or two people. Classes are held in various locations around Christchurch and Canterbury. Senior Chef is free to attend. Everything, including the ingredients for the cooking class and recipe book, is provided. To find out more, go to, email or phone 0800 333 405.