{"id":87,"date":"2025-08-31T14:12:25","date_gmt":"2025-08-31T14:12:25","guid":{"rendered":"https:\/\/vikihealthyliving.com\/blog\/?p=87"},"modified":"2026-08-19T19:06:54","modified_gmt":"2026-08-19T19:06:54","slug":"quick-no-rise-bagels-high-fibre-high-protein","status":"publish","type":"post","link":"https:\/\/vikihealthyliving.com\/blog\/quick-no-rise-bagels-high-fibre-high-protein","title":{"rendered":"Quick no-rise bagels, (high fibre, high protein)"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2025\/08\/20250828_194959-768x1024.jpg\" alt=\"\" class=\"wp-image-88\" style=\"width:581px;height:auto\" srcset=\"https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2025\/08\/20250828_194959-768x1024.jpg 768w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2025\/08\/20250828_194959-225x300.jpg 225w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2025\/08\/20250828_194959-1152x1536.jpg 1152w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2025\/08\/20250828_194959-1536x2048.jpg 1536w, https:\/\/vikihealthyliving.com\/blog\/wp-content\/uploads\/2025\/08\/20250828_194959-scaled.jpg 1920w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">A wholesome, nourishing twist on a classic favourite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These bagels are soft, satisfying, and gut-friendly \u2014 the perfect choice for those who want real nourishment without the fuss.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>No Additives<\/strong> \u2013 just simple, natural ingredients.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>High in Fibre<\/strong> \u2013 supports healthy digestion and a happy gut.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Protein-Rich<\/strong> \u2013 helps keep you fuller for longer and fuels your day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>No Added Sugar<\/strong> \u2013 naturally satisfying without the hidden sweeteners.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>No Yeast, No Rise Needed<\/strong> \u2013  no waiting required.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Contains Psyllium Husk<\/strong> \u2013 gentle on the gut, promotes regularity, and balances digestion.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Click <a href=\"https:\/\/vikihealthyliving.com\/blog\/quick-and-easy-bagels-for-breakfast-high-fibre-high-protein\" title=\"\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">here<\/mark><\/a> for a <strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">gluten-free<\/mark><\/strong> <strong>version<\/strong>!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">Ingredients<\/mark><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bd cup water<\/li>\n\n\n\n<li>1 cup wholemeal seeded bread flour<\/li>\n\n\n\n<li>\u00bd tsp salt<\/li>\n\n\n\n<li>1 tbsp psyllium husk<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">How to make it<\/mark><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat the oven to <strong>180 \u00b0C (350 \u00b0F)<\/strong><strong>.<\/strong><\/li>\n\n\n\n<li>In a bowl, pour in the water. Add the salt and psyllium husk, then whisk until combined.<\/li>\n\n\n\n<li>Gradually add the flour, stirring with a spatula.<\/li>\n\n\n\n<li>Once the dough starts forming, use your hands to knead it until smooth.<\/li>\n\n\n\n<li>Divide the dough into two equal pieces. With wet hands, shape each portion into a ball, flatten slightly, and poke a hole in the middle to form a bagel shape.<\/li>\n\n\n\n<li>Place the bagels on a baking tray lined with parchment paper.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Bake for <strong>about 35 minutes<\/strong>, or until firm and lightly golden.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color has-black-color\">Nutrition Facts<\/mark><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td colspan=\"2\"><mark>Serving Size: 1 bagel \u2014 123g<\/mark><\/td><td><\/td><\/tr><tr><td><strong>Calories<\/strong><\/td><td>220.3 &nbsp;kcal<\/td><td>11 &nbsp;%<\/td><\/tr><tr><td><strong>Total Fat<\/strong><\/td><td>2.8 &nbsp;g<\/td><td>4 &nbsp;%<\/td><\/tr><tr><td>Saturated Fat<\/td><td>0.4 &nbsp;g<\/td><td>2 &nbsp;%<\/td><\/tr><tr><td>Trans Fat<\/td><td>0 &nbsp;g<\/td><td><\/td><\/tr><tr><td><strong>Cholesterol<\/strong><\/td><td>0 &nbsp;mg<\/td><td>0 &nbsp;%<\/td><\/tr><tr><td><strong>Sodium<\/strong><\/td><td>599.3 &nbsp;mg<\/td><td>25 &nbsp;%<\/td><\/tr><tr><td><strong>Total Carbohydrate<\/strong><\/td><td>42.2 &nbsp;g<\/td><td>14 &nbsp;%<\/td><\/tr><tr><td><mark style=\"background-color:#fcb900\" class=\"has-inline-color has-black-color\">Dietary Fibre<\/mark><\/td><td><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">8.9 &nbsp;g<\/mark><\/td><td>36 &nbsp;%<\/td><\/tr><tr><td>Sugars<\/td><td>1.7 &nbsp;g<\/td><td><\/td><\/tr><tr><td><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">Protein<\/mark><\/strong><\/td><td><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">9.8 &nbsp;g<\/mark><\/td><td>20 &nbsp;%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">The Health Benefits of Wholemeal Flour: More Than Just Fibre<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">When we think of \u201chealthy grains,\u201d oats or quinoa often come to mind, while humble wheat sometimes gets overlooked. Yet, research shows that <strong>wholemeal wheat flour<\/strong> (made from the entire grain) has powerful benefits for our gut, heart, and overall health. Unlike refined white flour, which loses much of its nutritional value during processing, wholemeal flour retains the <strong>bran, germ, and endosperm<\/strong>, delivering a full package of fibre, vitamins, minerals, and plant compounds (Dalton et al. 2012; Seal et al. 2021)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> Rich in Dietary Fibre for Gut Health<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Wholemeal flour is an excellent source of dietary fibre. This fibre helps to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improve digestion<\/strong> by increasing stool bulk and promoting regularity.<\/li>\n\n\n\n<li><strong>Speed up gut transit time<\/strong>, reducing the risk of constipation. In addition, indigestible carbohydrates in whole grains act as fuel for our gut microbiota (the \u201ctrillions of bacteria\u201d in our intestines). As these fibres ferment, they produce <strong>short-chain fatty acids<\/strong> like butyrate, which support gut lining health, reduce inflammation, and may even play a role in lowering disease risk (Dalton et al. 2012; Seal et al. 2021).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A Protective Food Against Chronic Disease<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wholemeal wheat contains <strong>polyphenols, carotenoids, vitamin E, and phytosterols<\/strong> \u2014 bioactive compounds that work together to reduce oxidative stress and inflammation, both of which are linked to chronic disease (Dalton et al. 2012; Seal et al. 2021).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Complex Carbohydrates for Steady Energy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Unlike refined flour, which is quickly broken down into sugars, wholemeal flour provides a <strong>slower, more stable release of energy<\/strong>. This helps balance blood sugar levels and reduces energy crashes \u2014 making wholemeal-based foods better for long-term energy and metabolic health (Dalton et al. 2012; Seal et al. 2021).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Bottom Line<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Switching to wholemeal flour is a simple but meaningful step toward better health. Whether in bread, bagels, or baked goods, choosing wholemeal means you\u2019re not just eating for taste \u2014 you\u2019re nourishing your gut, supporting your heart, and lowering your risk of diet-related diseases (Dalton et al. 2012; Seal et al. 2021).<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">What is Psyllium Husk?<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Psyllium husk comes from the seeds of the <strong>Plantago ovata<\/strong> plant. It\u2019s a form of soluble fibre that swells when mixed with water, turning into a gel-like substance in your digestive system. This makes it incredibly helpful for digestion, weight management, and even blood sugar balance (Roger <em>et al<\/em>. 2023).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Benefits of Psyllium Husk<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Supports Healthy Weight Loss<\/strong><br>Research shows that taking psyllium before meals may help with weight management. It works by helping you feel full for longer, reducing overeating, and lowering waist circumference in people who are overweight (Jalanka, 2019).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Improves Gut Health &amp; Relieves Constipation<\/strong><br>Because psyllium holds on to water, it softens stools and makes them easier to pass\u2014relieving constipation in a gentle way. It also helps create a healthier gut environment by supporting \u201cgood bacteria\u201d like <em>Faecalobacterium<\/em>, while reducing bacteria linked to harder stools (Garg<em> et al.<\/em> 2024)..<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Balances Blood Sugar<\/strong><br>For people managing blood sugar, psyllium has shown real promise. In one study, people who added psyllium to their routine (while on diabetes medication) saw improvements in blood sugar levels, HbA1C (a marker of long-term glucose control), and even weight (Abutair <em>et al<\/em>. 2026).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Gentle on Digestion<\/strong><br>Unlike some other fibres, psyllium is less likely to cause bloating or gas. That makes it a great option if you want to add more fibre without the discomfort (Pal <em>et al<\/em>. 2020).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Takeaway<\/strong>: Psyllium husk is a simple, natural way to support digestion, weight management, and blood sugar control. Just remember to pair it with a balanced diet and plenty of water.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Take the Next Step Toward Better Health<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As a qualified <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>Nutritional Therapist<\/strong>,<\/mark> I work with both men and women who want to improve their health, manage their weight, and feel more energised. For women, I also offer support with balancing hormones and creating healthier, more regular cycles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re ready to feel your best and take control of your wellbeing, I\u2019d love to guide you on that journey.  Visit my <strong>Website <a href=\"https:\/\/vikihealthyliving.com\/\" title=\"\">https:\/\/vikihealthyliving.com\/<\/a> <\/strong>to learn more and start your path to better health today.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Abutair, A. <em>et al. <\/em>(2016). \u2018<a href=\"https:\/\/link.springer.com\/content\/pdf\/10.1186\/s12937-016-0207-4.pdf\" title=\"\">Soluble fibers from psyllium improve glycemic response and body weight among diabetes type 2 patients (randomized control trial)<\/a>\u2019 <em>Nutrition Journal<\/em>, pp.1-7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dalton, S.M.C. et al. (2012). &#8216;<a href=\"https:\/\/d1wqtxts1xzle7.cloudfront.net\/43767278\/Potential_Health_Benefits_of_Whole_Grain20160315-27393-1w3hsfn-libre.pdf?1458101630=&amp;response-content-disposition=inline%3B+filename%3DPotential_Health_Benefits_of_Whole_Grain.pdf&amp;Expires=1787169124&amp;Signature=NGXEscneufy9uBwYQf6Sl5kKd7Oolt~NT~p1iTPw0i-pEVogLODNQ0mRtwhfHemlNg37iXy6XrIznIaVI6v9UmUoZfjw5tt5pfu1Tt3OScNdXu2ez8mMsTiz-usDNWgpJRCSab3mZtOrp-b~z~fs~gAYwcupPgy2cogc85V5hnCApQis~ZVyHTABpqJ4q~0Jkn5eau51OyTpyOBf4erYwR0lUmVBG2ngmDr9GREPS-MZkpbIYD2FuP4lbRviGdDB9wyOOqZ4A6ONlPDsxJ72zI0iS4Nz7caaEQFgOSOk5TtHMpHMMK5E8fwdYxTMo8eOjafMSkQMTP4u79wgUQoSRQ__&amp;Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA\" title=\"\">Potential Health Benefits of Whole Grain Wheat Components<\/a>&#8216; <em>Feature Article<\/em>, 47(4), pp.163-174<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Garg, M. <em>et al<\/em>. (2024). \u2018<a href=\"https:\/\/www.gastrojournal.org\/article\/S0016-5085%2823%2905241-1\/fulltext\" title=\"\">Psyllium Husk Positively Alters Gut Microbiota, Decreases Inflammation, and Has Bowel-Regulatory Action, Paving the Way for Physiologic Management of Irritable Bowel Syndrome<\/a>\u2019 <em>Gastroenterology<\/em>, (166)3, pp. 545-546<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jalanka, R. <em>et al<\/em>. (2019). \u2018<a href=\"https:\/\/www.mdpi.com\/1422-0067\/20\/2\/433?uid=cb8bbf08s16\" title=\"\">The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls<\/a>\u2019 <em>Molecular Sciences<\/em>, (<em>20<\/em>)2, p. 433<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pal, S. et al. (2020). \u2018<a href=\"https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/DDE90317EE5D477C1E0594B6E2B1AA79\/S0007114510003132a.pdf\/effect_of_a_fibre_supplement_compared_to_a_healthy_diet_on_body_composition_lipids_glucose_insulin_and_other_metabolic_syndrome_risk_factors_in_overweight_and_obese_individuals.pdf\" title=\"\">The effect of a fibre supplement compared to a healthy diet on body composition, lipids, glucose, insulin and other metabolic syndrome risk factors in overweight and obese individuals<\/a>\u2019 <em>British Journal of Nutrition<\/em>, (105), pp. 90\u2013100<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Roger, D. <em>et al.<\/em> (2023). \u2018<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10389520\/pdf\/jxx-35-468.pdf\" title=\"\">Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis\u2019<\/a> <em>Journal of the American Association of Nurse Practitioners<\/em>, (35), pp. 468\u2013476<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seal, J.S et al. (2021). &#8216;<a href=\"https:\/\/ift.onlinelibrary.wiley.com\/doi\/pdf\/10.1111%2F1541-4337.12728\" title=\"\">Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing<\/a>&#8216;, <em>ComprRevFoodSci Food Saf.<\/em>, (20), pp.2742\u20132768.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A wholesome, nourishing twist on a classic favourite. These bagels are soft, satisfying, and gut-friendly \u2014 the perfect choice for those who want real nourishment without the fuss. No Additives \u2013 just simple, natural ingredients. High in Fibre \u2013 supports healthy digestion and a happy gut. Protein-Rich \u2013 helps keep you fuller for longer and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":88,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_front_end_style_editor":"no","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[71],"tags":[34,35,36,37,33,10,32,38],"class_list":["post-87","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fibre-rich-recipes","tag-clean-eating","tag-easy-healthy-meals","tag-healhty-bagel","tag-healthy-life","tag-healthy-meals","tag-high-fibre","tag-protein-breakfast","tag-quick-meals","entry","has-media"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"A wholesome, nourishing twist on a classic favourite. 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