fiber

Brothy Beans with Garlic Toast ~ yes beans and toast can be dinner, and a darned delicious one, at that, this is a healthy Mediterranean inspired meal!

Brothy Beans with Garlic Toast

beans

chicken stock

garlic,

ginger

chili pepper

shallot, sliced in half lengthwise

bay leaves

thyme sprigs, tied

rosemary

saffron

Parmesan cheese rind

fresh chopped rosemary and thyme leaves

Parmesan,

olive oil

sea salt

garlic cloves,

First soak or quick soak your dried beans ~ to quick soak, rinse your beans and add them to a pot.  Add cold water to cover the beans with several inches of water and bring to a boil.  Turn off the heat, cover the pot, and let sit for an hour.  For regular soaking method, let your beans soak in cold water over night. Whichever method you choose, drain the soaked beans and return them to the pot.

Add the chicken stock and aromatics (garlic through Parm rind.)  Bring to a boil, then turn down the heat to low and simmer, covered, for about 40 minutes, or just until the beans are tender.

While the beans are cooking fry the bread ~ liberally coat the bottom of a saute pan with olive oil and fry the bread on both sides until golden.  Rub the tops of the bread with the cut sides of the garlic, and season with sea salt.  Set aside.

Remove the aromatics from the bean pan.  Ladle some of the hot broth into the beaten egg to temper it, while whisking constantly.  After adding 2 or 3 ladles of the hot broth, pour the whole thing back into the beans and stir to combine.  Add the fresh herbs.

Put a slice or two of bread in the bottom of your bowl and top with the beans and broth.  Add grated Parm if you like.

Morning Glory Muffins made with wholesome ingredients, are low in sugar and high in fiber. Nutty and hearty moist muffins with crispy edges for healthy breakfast or a snack.

Morning Glory Muffins

almond milk (unsweetened)

applesauce (unsweetened)

maple syrup

avocado oil

tsp pure vanilla extract

cinnamon

tsp baking powder (aluminum free)

tsp baking soda

tsp salt

whole wheat flour

raisins (unsweetened)

cranberries (sweetened)

coconut flakes (unsweetened)

walnuts (roughly crumbled)

Cooking spray (I use Misto)

Preheat oven to 350 degrees F and spray non-stick 12 muffin tin with cooking spray. Set aside.

In a medium bowl, combine oat bran and milk and stir. Set aside and let soak.

In the meanwhile, in a large mixing bowl add egg and whisk for 15 seconds. Add applesauce, maple syrup, avocado oil, vanilla extract, cinnamon, baking powder, baking soda and salt; whisk well to combine.

Add soaked oat bran and whole wheat flour; gently mix until combined. Do not over mix. Stir in raisins, cranberries, coconut flakes and nuts.

Distribute batter evenly between 12 openings of a tin (I used regular ice cream scoop) and bake for 22 minutes or until a toothpick inserted in the centre comes out clean. Let muffins cool for a few minutes and transfer to a cooling rack to cool off completely.

Simple Sweet Potato and Greens Bowl learn how to make a simple vegan and gluten free sweet potato bowl with fresh figs, kale and made in less than 10 min.

Simple Sweet Potato And Greens Bowl

garlic

minced

sweet potato

kale

figs

(about 4) olives

mushrooms

(you can cook these or leave raw)

black pepper

Garnish options: tahini over the sweet potatoes

red pepper and olive oil over the kale

sea salt and black pepper

Optional protein: organic tempeh

organic tofu

poached egg

chickpeas

fish

Simple Sweet Potato and Greens Bowl

Those delicious Keto Fiber Noodles are easy to make and can be used as an addition to soups, pasta dishes, lasagna and whatever you desire. 

Keto Fiber Noodles

(1/4 Cup) Cream Cheese

Eggs

Tbsp

Spinach

Preheat oven to 150 C or 300F

Add all of the ingredients into the magic...

Add all of the ingredients into the magic Bullet and mix

Prepare a baking sheet with Parchment paper

Spread the whole mixture onto a baking sheet...

Spread the whole mixture onto a baking sheet with parchment paper

With plastic spatula, make sure the mixture is...

With plastic spatula, make sure the mixture is spread evenly

place it into the oven for 8 minutes

Once baked, let it cool down and either...

Once baked, let it cool down and either use the Italian Pasta Machine, or roll it gently and cut with the knife into a desired thickness

Bon Appetit

https://mediavine-res.cloudinary.com/video/upload/z6uusmcd5w1wvzxozqea.mp4

Those delicious Keto Fiber Noodles are easy to make and can be used as an addition to soups, pasta dishes, lasagna and whatever you desire.

Salmon and Shirataki Noodle Stir-Fry

Tbs. avocado oil

shallot, thinly sliced

carrots

mushrooms (we love shiitake mushrooms)

baby bok choy

pea pods

green cabbage

fresh, wild, Alaskan salmon, cubed

tbs. coconut aminos (or GF tamari)

rice vinegar

dark sesame oil

fish sauce

tbs. arrowroot cornstarch

Try this make-ahead recipe for healthy cabbage soup! It uses simple ingredients while packing a nutrition punch from pelnty of vitamins and minerals.

The Best Cabbage Soup

Following a low FODMAP diet has been incredibly helpful for many of those suffering from these IBS symptoms throughout their life. This recipe is a perfect start for better digestive health!

Low FODMAP Pesto Pasta

pasta (We used Ancient Harvest Brand, Gluten Free)

broccoli

bell pepper (sliced)

zucchini (sliced)

pesto

basil (washed thoroughly and spun dry)

tbsp pine nuts (toasted)

olive oil (extra virgin)

salt

parmesan cheese (freshly grated)

Prepare the pesto sauce by first washing and drying the basil leaves.

Toast pine nuts over medium heat until nuts have browned slightly.

In a blender, place the basil, olive oil, salt and pine nuts and blend. Pour blender contents into a bowl and stir in parmesan cheese.

Boil pot of water and cook pasta according to package instructions.

While the pasta is cooking, heat 1 tbsp of olive oil in a large skillet over medium heat.

Add broccoli, peppers, zucchini and then cover with lid. Stirring occasionally, cook the vegetables until they are tender. About 10 minutes.

Mix the prepared pesto sauce in with the vegetables. Top the pasta with the veggie mixture. Enjoy!

That's right we said hummus crusted. Delicious things are happening here!

Hummus-Crusted Chicken

chicken (breast, boneless, skinless)

salt and pepper

hummus (Store bought, or make your own!)

mixed vegetables (optional)

lemon

Preheat oven to 400° F. Coat the bottom of a sheet pan with cooking spray.

Remove chicken from fridge and let sit at room temperature for about 30 minutes. This will allow chicken to cook more evenly. Salt and pepper both sides of the chicken.

Place chicken on the prepared sheet pan and cover each chicken breast completely with a thin layer of hummus.

To make this a complete meal, add veggies! Choose whatever veggies you&#x27;d like, chop to even, bite-sized pieces, toss in olive oil, and spread around chicken.

Bake for 20-25 minutes until the chicken is cooked through (internal temperature of 165° F) and the hummus is browned on top. Remove chicken from oven and squeeze lemon over chicken.

Change it up and make Miso Butter Popcorn to add a hit of savory and salty umami flavor to your favorite crunchy, whole grain snack.&nbsp;

Miso Butter Popcorn

popcorn kernels

Tablespoons unsalted butter

miso paste

Furikake

Pop the popcorn kernels by the method of your choice. While the popcorn is popping, melt the butter in the microwave, about 25-30 seconds in a small bowl. Whisk in the miso paste until it forms an emulsion (it will become smooth and shiny and will no longer look curdled).&nbsp;

Add the miso butter to the popcorn in a large bowl and toss very well to distribute. Sprinkle with furikake or shichimi togarashi if desired.

A fantastic stir-fry as delicious as your favorite takeout but made healthier. Why? Because I lightened up the sauce using a smaller amount of sweetener compared to most teriyaki sauces. I used honey and Stevia and low-carb zoodles instead of pasta noodles. This dish is protein-rich and packed with fiber. Each serving has 291 calories and 5 grams of fat.

Skinny Teriyaki Chicken and Zoodles Stir-Fry

cornstarch

water

soy sauce

honey

Truvia (Stevia)

onions, (chopped)

chicken

sesame seeds (for topping (optional))

In a small bowl, whisk together cornstarch with 2 tablespoons water; set aside.

In a small saucepan over medium heat, add soy sauce, ¼ cup water, honey, Truvia, garlic, and ginger. Bring it to a simmer. Stir in cornstarch mixture and mix until thickened, about 2 minutes; Pour into a small bowl and place in the freezer to chill. Set a timer for 30 minutes so you don’t forget it. Remove from the freezer and set aside.

In a large Ziploc plastic bag or large bowl, combine ¼ cup chilled soy sauce mixture and chicken; marinate for at least 30 minutes or overnight, turning the plastic bag.

In the meantime, make the zucchini noodles (zoodles). Place zoodles in a microwave-safe bowl and cook for about 5-6 minutes, to soften. (I use this step so you don’t need a lot of oil when cooking with chicken).

Add onions to a small microwave bowl and cook in the microwave for 2 minutes, to soften.

Heat olive oil in a large, nonstick pan over medium heat. Add chicken, including marinade from plastic bag and onions. Cook until golden brown and cooked through, about 3-4 minutes.

Stir in zoodles and reserved soy sauce mixture until well combined, about 2 minutes. If desired,  sprinkle all over stir fry with 1 teaspoon sesame seeds.

These fiber-rich cookies are easy to make and one serving yields a much needed 10 grams of fiber to your diet. This recipe makes 90-100 cookies; the serving size for the nutrition information is 6 cookies.

Fiber Cookies

flax seed (ground)

chia seed

prunes

oat bran

tsp baking powder

vanilla

orange,

Preheat oven to 350°

If your flaxseed are whole, grind them. I...

If your flaxseed are whole, grind them. I have found a coffee grinder works best.

Add flaxseed, chia seed, prunes, figs, orange zest,...

Add flaxseed, chia seed, prunes, figs, orange zest, orange juice, vanilla, cinnamon, and water to a food processor process until smooth. You can just remove the seeds and add the whole orange after you zest the orange, but you may have a few bits of the orange membrane in your cookies. That doesn't bother me, but it is up to you.

Toss oat bran with baking powder and add...

Toss oat bran with baking powder and add to the mixture.

Pulse the food processor to just combine.

Scoop batter and place on a silicone baking...

Scoop batter and place on a silicone baking mat or parchment-lined cookie sheet. I use this scoop and it works great.

Bake for 30 minutes.

Let cool and then store in an airtight...

Let cool and then store in an airtight container in the refrigerator.

I zap mine for 15-20 seconds before I...

I zap mine for 15-20 seconds before I enjoy them.

These Healthy Roasted Wasabi Chickpeas will satisfy a craving for a crunchy, salty snack while increasing your plant-based protein and fiber for the day.  They are fantastic on their own or as a salad topper or any other dish you would like a bit of crunch added to.

Healthy Roasted Wasabi Chickpeas

can chickpeas, or 1.5 cups pre-cooked from dry beans

wasabi powder, separated

extra virgin olive oil

Learn how to cook quinoa in a rice cooker, and you'll see why the rice cooker is the fastest, easiest, and best method for cooking quinoa like a pro.

How to Cook Quinoa in a Rice Cooker

Bob's Red Mill Quinoa (any variety)

salt (optional)

If you have a standard rice cooker with a simple on/off setting: Add the quinoa and water (plus salt, if desired) to the rice cooker.&nbsp; Cover and turn on.&nbsp; Cook for about 30 minutes.&nbsp; Fluff the quinoa with a fork or rice paddle as soon as it's done cooking.

If you have an advanced rice cooker with multiple cooking cycles: Add the quinoa and water (plus salt, if desired) to the rice cooker.&nbsp; Cover and select the "Quick" cook setting (or similar setting; will vary by make and model).&nbsp; Cook until the cycle completes, or about 30 minutes.&nbsp; Fluff the quinoa with a fork or rice paddle as soon as it's done cooking.

Top 20 fiber recipes from across the web

The most viewed fiber recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Brothy Beans with Garlic Toast

Morning Glory Muffins

Simple Sweet Potato And Greens Bowl

Keto Fiber Noodles

Salmon and Shirataki Noodle Stir-Fr...

The Best Cabbage Soup

Low FODMAP Pesto Pasta

Hummus-Crusted Chicken

Miso Butter Popcorn

Skinny Teriyaki Chicken and Zoodles...

Fiber Cookies

Healthy Roasted Wasabi Chickpeas

How to Cook Quinoa in a Rice Cooker

Peruvian Ceviche

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Gut Healing Vegan Stew

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Coconut-Braised Black Beans

5-Ingredient Energy Bars

Keto Fiber Tortillas Recipe

Top 20 fiber recipes from across the web

The most viewed fiber recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Brothy Beans with Garlic Toast

Morning Glory Muffins

Simple Sweet Potato And Greens Bowl

Keto Fiber Noodles

Salmon and Shirataki Noodle Stir-Fr...

The Best Cabbage Soup

Low FODMAP Pesto Pasta

Hummus-Crusted Chicken

Miso Butter Popcorn

Skinny Teriyaki Chicken and Zoodles...

Fiber Cookies

Healthy Roasted Wasabi Chickpeas

How to Cook Quinoa in a Rice Cooker

Peruvian Ceviche

How To Make Homemade Keto Spaghetti

Gut Healing Vegan Stew

Tofu Shirataki Noodles Stir-Fry Rec...

Coconut-Braised Black Beans

5-Ingredient Energy Bars

Keto Fiber Tortillas Recipe

The most viewed fiber recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine