fiber rich

Creamy and delicious! White bean soup that is simple to make.  You’ll be filling your bowl with this hearty soup in 30 minutes from start to finish.

White Bean Soup with Spinach & Potato

navy beans (cooked, (1 cup cooked from dry))

grapeseed oil

onion

garlic (crushed

carrots

celery (chopped)

potatoes

parsley (chopped fine)

vegetable broth

oz baby spinach spinach

2% milk ((any plant milk

salt (optional)

½ tsp black pepper (freshly ground)

Put the oil in the instant pot and press the Saute button. When the oil is heated, add the onion and allow to cook until it becomes slightly translucent, about 5 mintues

Stir in the garlic, carrots, celery, and parsley, and saute for another minute or two.

Deglaze the pot with a bit of broth, then add the potatoes and the rest of the broth. Put lid to sealing and cook on Manual (high) for 5 min.

Quick release. Mix in the spinach, milk and beans. Put the lid back on and let sit for a couple of minutes so everything heats through.

Taste and add the salt and pepper to taste if needed.

These Zucchini Carrot Muffins are packed with nutrition. The whole grains are kept moist and delicious with the inclusion of apples and raisins. A perfect breakfast or hearty snack that will keep you going for hours.

Zucchini Carrot Muffins with Apples

sugar (a combination of brown and palm sugar can be nice)

eggs

oil oil

rolled oats ((not instant oats))

spelt flour (or whole wheat flour)

salt

tsp baking soda

cinnamon

zucchini (shredded)

carrot (shredded)

apple (shredded, a tart variety like granny smith)

walnuts (chopped)

raisins (soaked and drained)

Preheat the oven to 350°F and line or grease a muffin tin (or just use silicon for less fuss).

Pop your raisins in a glass or bowl of water to plump them up.

In a large bowl, mix the sugar, eggs, and oil.

In another large bowl whisk together the flour, salt, baking soda, and cinnamon. Slowly add the flour mixture to the sugar and egg mixture. The batter will be very thick (you may want to add a splash of water).

With the spoon, fold in the zucchini, apple, carrot, nuts, and raisins (drained).

Fill the muffin tins 2/3 full.

Bake for 20-25 minutes until muffins are golden brown and a toothpick comes out with only a crumb or two on it.

Let cool for 5 minutes, then very yummy served warm.Bon appetit!

Healthy mix of sweet, savory, fall flavors. This vegan sausage, apple and quinoa stuffed acorn squash recipe is an all-in-one meal or a side for Thanksgiving dinner.

Vegan Sausage, Apple, and Quinoa Stuffed Acorn Squash

acorn squash (halved, seeds scooped out)

quinoa (cooked)

apple (tart variety, diced)

Field Roast Veggie Brat (Italian or Apple-Sage flavor)

olive oil

garlic (minced)

thyme

salt and pepper (to taste)

Preheat oven to 350°F

Bake squash cut side down for 30-40 minutes, until just tender. (Line your baking dish or tray with parchment paper for easier cleanup.)

Meanwhile, chop the apple and brat finely, then in a large bowl, mix with the quinoa and all remaining ingredients.

When squashes are mostly baked but not totally soft, remove from oven and scoop out a little bit to make the cavity bigger. Mash that up and stir into the bowl of brat &amp; apple quinoa stuffing, and pile the stuffing mixture back into the cavity (like a twice-baked potato).

Continue to bake for an additional 20 minutes, until the squash is fully tender. Serve hot or warm, right from the shell.

Dairy-free &amp; bite-sized, these super healthy mini muffins will delight your tastebuds.  Level up your zucchini carrot muffins with the added prebiotic power of cricket protein powder.

Nutty Zucchini Carrot Muffins

flour

cricket protein powder (**see notes for additional information)

zucchini (grated)

carrots (grated)

tbsp extra virgin olive oil

maple syrup

lg egg (beaten)

tsp vanilla extract

Medjool dates (pitted and chopped finely)

Preheat oven to 350℃

Spray mini muffin tray with olive oil spritzer.

Combine flour, cricket powder, cinnamon, salt &amp; baking soda in a bowl and set aside.

Grate the zucchini and carrots and mix together in a bowl, setting ⅛ cup aside to sprinkle on top of the muffins.

Add the remaining ingredients to the zucchini and carrots and mix until well combined.

Add the wet ingredients to the dry ingredients and fold to incorporate. Avoid over mixing so that they will remain tender.

Spoon into a 24 mini muffin tray pan and sprinkle with the reserved grated zucchini and carrots.

Bake for 10 minutes or until the tester comes out clean.

2 mini muffins is 1 serving

Whether you crisp these up in a dehydrator or the oven, you will love eating these savory bites so much you might even forget that they are healthy!

Crispy and "Cheesy" Kale Chips in Oven or Dehydrator

kale

nutritional yeast flakes

sea salt

black pepper

Wash kale and pat dry. Remove the central stem and discard. Tear the leaves into bite-sized pieces.

Place the torn leaves in a medium mixing bowl. Add in the oil, syrup, salt and pepper and massage it into the leaves with your hands.  Add the nutritional yeast a bit at a time and continue to mix in (reduces clumping). Continue massage-mixing until the leaves are all coated with oil and seasonings (no dry leaves!)

Lay the leaves in a single layer on the dehydrator trays or your lined baking sheets. Make sure they don&#39;t touch or overlap to ensure even crisping.

Once filled, turn on the dehydrator at 145 F for an hour.

Turn down to 115 F for another 2 hours, or until desired level of crunch occurs.

For Dehydrator:

Preheat oven to 325°F

Bake for 28 min, flipping the chips at 14 minutes.

For Oven:

Gently remove the leaves from the trays and place into a good-quality sealing container (so they stay dry and crispy). You may need to let them cool for 5 min before you put the lid on

After drying or baking:

Spiced with cinnamon and ginger, in less than 15 minutes from start to finish, you&#39;ll have a holiday sauce that&#39;s packed with flavor, not to mention health benefits! 

Fresh Cranberry Apple Relish

medjool dates

lemon juice

orange

apples

cranberries

walnuts

allspice

ginger

Add 1/2 orange (one of the mandarins or tangerines if using), dates, lemon juice, (and if using, ginger and spices) to food processor and run until pureed. Remove to a large mixing bowl.

Again using the food processor, pulse the cranberries until chopped to a fine texture, scraping down as necessary, being careful to avoid blending them into a mush. Add this to your mixing bowl.

Repeat this pulsing process with the remaining orange and apples.

Stir together the chopped fruit with the date puree, and let sit at room temperature for the juices to release and meld, around an hour, then store in the refrigerator until ready to use. Stir before serving.

A easy recipe for sheet pan roasted vegetables with a twist of cranberry, tossed with seasoned quinoa.

Quinoa Pilaf with Roasted Brussels Sprouts and Cranberries

Brussels sprouts

quinoa

tbsp chimichurri

Preheat the oven to 425°F. Line a large, rimmed baking sheet with parchment paper for easy cleanup

Trim the tough stem ends of your Brussels sprouts and remove any discolored or broken leaves.   Then, from the trimmed base to the top, cut each sprout in half lengthwise.

Drizzle with 1 tablespoon of olive oil and toss to evenly coat.  Arrange the sprouts in a single layer, flat sides down. Toss the cranberries with the other tablespoon of the oil, and pour them around the sprouts.

Roast in the hot oven for 30 minutes.

Sheet Pan brussels sprouts and cranberries

While the sprouts are cooking, place dry quinoa in a pot or skillet big enough that it forms a shallow layer, and toast over medium heat, shaking or stirring every minute or so, for about 15 minutes or until the grains start to brown.

Add vegetable broth and bring to a boil then decrease the heat to a gentle simmer. Cover and cook until the liquid is absorbed, 10-15 minutes then remove from heat. Allow to steam for 5 minutes then fluff with a fork.

Stir in chimichurri to coat, then fold in roasted brussels sprouts and cranberries.

Best served immediately, or at room temperature.

Quinoa Pilaf

Mix it and forget it breakfast. Oatmeal is easy to make in the crockpot. It’s a warm and healthy breakfast your whole family can enjoy.

Oatmeal in CrockPot

oats

craisins

brown sugar

tbsp cinnamon

milk

water

tsp pure vanilla extract

non-stick cooking spray

Mix brown sugar, cinnamon, and salt in a medium mixing bowl. Add the diced apples and dried cranberries, and toss well to coat.

Spray a 3-4 quart slow cooker with cooking spray (trust me, you will regret it if you forget).

Put the fruit mix in the crock then the oats. Add the liquids: milk, water, and vanilla extract.  Stir.  The apples will float to the top.

Cover and cook on low for 4 hours.

Dish into bowls and serve with additional milk if desired or toppings such as chopped walnuts. (toppings not included in the nutritional label).

Harissa sauce provides a smooth and subtle heat that pairs perfectly with Butternut Squash and Swiss Chard

Butternut Harissa Swiss Chard

coconut oil

garlic

butternut squash

lite coconut milk

harissa sauce

swiss chard

To peel fresh ginger, rub the skin off with the edge of a spoon. Then grate.

After rinsing your chard, carve the rib out from the leafy green and set aside. Chiffonade the greens or chop into bite sized pieces.

Dice the onion and chard ribs finely, and mince garlic.

Prep the vegetables

Sauté diced onion and chard rib in coconut oil over medium heat until onion is translucent. Add the garlic and squash and cook for an additional minute.

Stir in coconut milk, harissa paste, ginger and salt, then bring to boil. Cover, reduce heat to medium-low, and simmer until squash is almost done, about 10 minutes.

Uncover the pan and raise heat, stirring occasionally until most of the liquid has evaporated and and the sauce has thickened.

Add chard leaves wilt, turning occasionally, about 5 minutes.

Serve hot.

Cooking directions

Peanut butter chocolate chip cookie bites get a healthy upgrade, boosted with protein and fiber from chickpeas instead of flour, and lower in sugar while maintaining that treat satisfaction.

Flourless Peanut Butter Chocolate Chip Cookie Bites

chickpeas (cooked and rinsed, see notes.)

peanut butter

honey

tsp baking powder

coconut

chocolate chips

Preheat the oven to 350° F

Add everything except the chocolate chips to the food processor. Process until completely smooth (be patient!)

Remove the blade and stir in the chocolate chips.

Spoon balls of batter onto a lined baking sheet. 24 balls for cookie bites, or 12 for full size cookies.  They don&#39;t spread, so you can put them pretty close together.

Bake 10-12 min until the edges begin to brown. (Smaller cookies will be done sooner)

Cool completely to set. Store the cookies in the fridge in an airtight container.

These healthy pancakes are made green by spinach but the flavor is banana cinnamon. It makes a easy kids breakfast, and when you highlight the fun color, they won’t even realize it’s good for them!

St. Patrick’s Day Pancakes

Kodiak Protein Rolled Oats

banana

baby spinach

Preheat the griddle to medium-high (325-375F depending on the griddle).

In a blender, blend up rolled oats until they reach a flour-like texture. You might need to pour oats out of the blender into a bowl and back into the blender to get desired texture.

Add the cinnamon, baking powder, and pinch of salt into the blender, and blend for a few seconds to mix extra dry ingredients into oats. Empty dry ingredients into a medium bowl and set aside.

Blend together the ripe banana, egg, spinach, milk, and olive oil until completely smooth.

Return the dry mixture back into the blender and blend for 20-30 seconds until smooth. Always check to make sure the dry mixture doesn’t get stuck in crevices.

Once the griddle is hot, pour 1/4c batter to make small pancakes. Which will produce about 7 3-inch pancakes.

Cook for about 3 minutes, flip and cook for 2 to 3 minutes until done.

A healthy green smoothie tastes like a refreshing, clean jar full of sunshine. It&#39;s a celebration of a good mood and energy, one sip at a time.

Healthy Green Smoothie with Parsley and Mint

avocado

Medjool date

mint leaves

parsley

dark chocolate chips

Gather all ingredients

Layer in the banana, avocado, date, spinach, parsley, 2 of the mint leaves and milk. Blend well, scraping down the sides as needed.

Add the ice and blend until fully incorporated and smooth.

Decant into decorative glass, garnish with reserved mint leaves and dark chocolate chips.

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.

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Top 32 fiber rich recipes from across the web

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