Prep Time: 3 minutes If you are not used to a lot of fiber, you may not want to start with a whole recipe of this. It is 10 grams of fiber, and one third of that is soluble, which is good for you, but it's a lot at once. That said, it's yummy, low carb, quick to make, and will see you through the morning! Nutritional Analysis: Each recipe has 5 grams of effective carbohydrate plus 10 grams of fiber, 14 grams protein, 29 grams fat, and 351 calories. Note that a half recipe would be 2 T flax meal, 1/4 C water, and 1 T peanut butter.