Your Friday Five: The High-Fiber Cookie Crumble That Feels Like Dessert

High-Fiber Cookie Crumble (aka GLP-1 Satiety Crumble)

This versatile recipe tastes like cookie dough and can be enjoyed on its own, in bite-sized balls, or crumbled on top of Greek yogurt and fruit.

Ingredients (equal parts):

• 6 tbsp protein powder (I love Devotion Angel Food Cake flavor, but any vanilla works)
• 6 tbsp chia seeds
• 6 tbsp ground flax seeds
• 6 tbsp coconut flour
• 6 tbsp almond flour
• 6 tbsp nut butter of choice (peanut, sunflower, almond, etc.)
• 6 tbsp water (added slowly while mixing)
• Cinnamon to taste
• Optional: dark chocolate chips or chopped 80%+ dark chocolate

Instructions:

1. In a large bowl, combine protein powder, chia seeds, flax seeds, coconut flour, and almond flour.
2. Add nut butter and mix well.
3. Slowly add water until the mixture reaches your desired texture.
   • Roll into balls for snack-sized bites, or
   • Keep it crumbly to sprinkle over yogurt and fruit.
4. Add cinnamon (and optional chocolate) to taste.

Serving suggestion:

• Top ½–¾ cup Greek yogurt with frozen blueberries and a spoonful of crumble for a high-protein, high-fiber snack.

Macros (per ~1/12 batch): ~100 calories, 6g carbs (all fiber), 6g fat, 4g protein.

👉 Tip: If eating in the dry crumble form, be sure to drink water with it, since chia seeds will expand once hydrated. 

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

✨ Season 2 of Behind the Curtain is officially live! ✨ You can join the season on its own or take it a step further by opting into the live 21-Day Challenge with Dr. Rentea, running December 1–21—the perfect way to finish the year strong and head into the holidays with momentum.👉 JOIN HERE — spots are limited for the live challenge!

Transcript

0:29

Welcome back to another, your Friday five. Do you guys remember when, maybe it was like a year ago, but not too long ago. The only thing, at least that was on my social was the only thing that was ever popping up was here's how to increase your GLP one naturally. And everyone had these recipes that essentially were just synonymous with high fiber. Maybe they threw some protein into it as well, but they were all high fiber recipes and they were like, this is gonna boost your GLP one, which is true, but we've talked about how. It's a little bit junk in the sense that yes, it boosts GLP one, but GLP one when it's occurring naturally in the body, gets broken down really quickly. When it gets stimulated, think within a few minutes. And when you take, for example, a GLP one medication, like a subq injection, it can be around for weeks in the body, depending on the half-life. I was looking at old recipes and I wanted to up my fiber, that's something that I'm working on this last quarter of the year. I find that. Protein. I've been doing a lot better with that, but fiber somehow just at times kind of drops off. I find if life gets busy, fiber's always the one to suffer. There are enough things that I do the water can stick around the walking sticks around the protein, but fiber can sometimes just boop. It kind of goes down. So I was thinking about how to up my fiber. So I looked at this old recipe that I used to make and I can't believe I stopped making it'cause it was the best. So I've been back, I've been making this 24 7, and I love it. I wanna share this recipe with you today and give some thought here you are heading into, by the time you hear this, it's about mid-September, you're heading into the last quarter of the year, October, November, December. What do you wanna do this last quarter of the year? Do you want to. Up your fiber intake. Do you wanna start to do a little bit more meal planning? Do you wanna learn a few new recipes? I really love, whenever I'm in a round of 30, 30, I try new recipes. This is my time to experiment, I say, okay, everyone else in this group is looking at how to diversify what they're eating and doing this, doing that. We have a lot of things we do in the program, and I always. Do that along with them. So this is just one of the ways that I up the fiber that I'm eating. Alright, so here's the recipe and I'll, we'll have it written down below. I wanna call this sort of like a GLP one satiety recipe. I like to call it like a high fiber and protein cookie crumble because it's really gonna taste like you have cookie dough on top of whatever you're making. So this recipe, you can make it and you can put it into. Little sort of quarter sized balls if you wanna either have that as a dessert or with as or, or part of a meal. But I again like to have it more crumbly and put it on top of. For example, recently I've been doing like half a cup to three-fourths of a cup of Greek yogurt. I'll do half a cup of frozen wild blueberries from Costco. They are so good. I will mix that together. It has such a nice, cool texture when you do that. And then I'll crumble some of this on top. So here's what I mix. It's a one to one-to-one recipe. It's the same amount of all of these ingredients. What I start with is one scoop of protein powder. I've been using the devotion angel food cake flavor. I just find it works really well. It's a vanilla flavor. So if you use different protein powder, that's fine. So whatever amount you're gonna use. When I use one scooper of that, it's about six tablespoons, so I'll use that same scooper, and then I also do that one scoop, which is the six tablespoons of chia seeds, six tablespoons of ground flax seeds, six tablespoons of coconut flour, and also six tablespoons of almond flour. Then six tablespoons of whatever nut butter of your choice, sunflower butter. There's some evidence that it increases GLP one, but I think that that's a class effect. So again, don't quote me exactly on that, but I use peanut butter just because I like the taste of it. So you just want some fats in there. They're gonna help bind this together some, and then about six tablespoons of water, a little bit of cinnamon to taste. What I would recommend with the water is that you just slowly. Add it as you're mixing in whatever the nut butter that you're choosing and you're mixing this all up, you slowly add the water because you could make it a lot more compact. You could almost do it, you know how there's like pan cookies where instead of there being individual cookies on a pan, it'll literally be like a skillet cookie where it's the whole thing and you can sort of cut it like. Pieces of pizza. Do you know what I mean? You could have it like that at the end and cut it into squares or pizza slices, whatever you wanna do. But again, I like the crumble consistency, so I'll put it on top of that Greek yogurt with the blueberries and it literally tastes like cookie dough is on top. The other thing that I'll add that's not part of this recipe in the macros, I will often add some chocolate chips in there. Lilies is a lot lower sugar, but recently I'd run out of it. So I had, from Whole Foods, I had some dark chocolate chunks that really worked as well. If you have any sort of 80 or above dark chocolate, 80% or higher, dark chocolate like glint has a really amazing bar for that. You could cut it up into smaller little slivers. And put that in as well. If you do this, so let's say that you made 12 portions of this, and again, it's gonna vary based on the weight of what you're using and the ingredients that you're using. So you can calculate this on your own, but let's assume that you made 12 servings of that. It's about a hundred calories. Per portion, six grams of carb, but that's six grams of fiber, so that's amazing. Six grams of fat and four grams of protein. So that's a pretty good mix of being pretty darn high fiber and still getting some protein in there. And again, then I pair it with protein as well. I will say typically when I have chia seeds, I will normally have it. Rehydrated if you would. So meaning I'll do it with a one-to-one Greek yogurt with kfire or Greek yogurt with some water, and I'll add in the chia seeds. So a lot of people have asked me the ratio on that. It'll usually be about half of a cup of Greek yogurt and half of a cup of either a milk, a kfi, or a water. But I the, and then I'll put in about two to three tablespoons of chia seed. So I'm wanting to get at least eight grams of fiber, if not more, with that meal. And the reason you have to add in that liquid is that chia seeds absorb a lot of the water. Now, the version that we're making here, you're not having that step where it's absorbing a lot of the water. What I would recommend if you're gonna make this, is that you definitely drink some fluids with it, because the chia seeds are not gonna be rehydrated. They're gonna be in their dry form when you're having this. And so that's just something to consider. Let me know if you end up making this, if you love it as much as me. But I've just been so obsessed with this. What I do is I make it, it makes a huge amount. I will probably for about two weeks eat on it. I'll put it into smaller containers so that I just take one out and pop it on top of what I'm making. I really love when you can make something, and you're not having a constantly meal prep that's just. N I'm never more annoyed than when I'm 24 7 meal prepping. Alright, well let me know if you try it. I love to hear if you guys try the recipes that I talk about here Think about the end of the year here, what you wanna achieve. You've got a few months left, you can get so much done. Keep in mind if you want to participate in season two of Behind the Curtain, we have that option for the live challenge in December. Again, spots are limited for that. as soon as we fill up, there won't be the option to sign up for that part anymore. So if you're thinking about it, I would sign up sooner than later because if you're gonna wanna choose to purchase the printed workbook to have it with you, remember that can always take up to two weeks to come. And so you don't wanna sign up December 1st. You could still have the digital version if we still have spots and you could do it, but it's different if you're someone that really likes a printed thing in front of you. That live challenge part would be December 1st through 21st, that we're gonna have a WhatsApp group running the whole time during the week, Monday through Friday. I'm gonna go live every single day of the week, so we're gonna have 15 live within those three weeks, and you are gonna feel so motivated, inspired, understanding stuff, tons of q and a, tons of me walking you through the material directly. I cannot recommend that enough if you really want to. End the year strong. Of course, all those replays and everything, you'll get those. Okay. Alright. Let me know if you have any questions, but I hope you have a great rest of the week here. Have a great weekend and we'll talk on Monday.