High Fiber Recipes!

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BREAKFAST:

Overnight oat and chia seed recipe:

  • 1 cup dried rolled oats
  • 1/4 cup dried chia seeds
  • 1/4 cup flax seeds
  • 2 cups almond milk
  • 2 tsp cinnamon

Directions:

Mix together all ingredients above into a Tupperware container.  Let this sit in the refrigerator overnight.

This recipe makes 4 servings

Kcal:  Calories: 186kcal, Fat: 7gm, Carbs: 26gm, Protein: 6gm, Fiber: 9gm

Optional ways to increase fiber in this recipe:

  • Add 1/2 cup berries
  • Add powdered fiber supplements
  • Add 1/4 cup nuts and seeds
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LUNCH

Mediterranean Grilled chicken and vegetable wrap

  • 4 ounce grilled chicken
  • 2 Tbsp hummus
  • 3 slices eggplant
  • 3 slices zucchini
  • 1/2 red bell pepper
  • 2 ounces alfalfa sprouts
  • 1 whole grain wrap

Directions:

Grill vegetables and chicken coated with Pam on a grill.  Spread hummus on wrap and topped with grilled vegetables and chicken.  Eat as a wrap.

Makes 1 serving

Calories: 503kcal, Fat: 17gm, Carbs: 59gm, Protein: 36gm, Fiber: 12gm

DINNER

Roasted Pork Tenderloin

  • 1.5 lbs pork tenderloin
  • 1 tbsp Dijon mustard
  • 1 tsp salt
  • 1 tsp pepper
  • 1/2 tsp ground cumin
  • 1 tsp olive oil

Directions:

Mix together Dijon mustard, salt, pepper, cumin and olive oil into a paste and coat the pork tenderloin in this.  Brown the sides of the pork tenderloin in a saute pan with some olive oil (about 2-3 minutes per side).  Place in a 400 degree oven for 13-15 minutes.  Let it rest for 10 minutes then slice

Makes 5 (4 ounce) servings

Calories: 169kcal, Fat: 6gm, Carbs: 2gm, Protein: 28gm, Fiber: 0gm

Vegetable and Quinoa Salad

  • 2 cups cooked quinoa
  • 2 cups chopped kale
  • 1 cucumber, diced
  • 1 cup sliced cherry tomatoes
  • 1/3 cup dried cranberries
  • 2 Tbsp olive oil
  • 2 Tbsp balsamic vinegar
  • 1 tsp lemon juice
  • salt and pepper to taste

Directions:

Mix all of above ingredients together in a large bowl. Serve after dressing.

Makes 4 servings

Calories per serving: 229kcal, Fat: 8gm, Carbs: 37gm, Protein: 7gm, Fiber 6gm

SNACK

Cottage cheese and Pear

  • 1/2 cup low-fat cottage cheese
  • 1/2 pear sliced

Calories: 141kcal, Fat: 3gm, Carbs: 19gm, Protein 13gm, Fiber: 3gm

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Roasted Chickpeas

  • 1 can drained and rinsed chick peas
  • 1 Tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp cayenne pepper

Directions:

Mix olive oil, salt, cayenne pepper and chick peas until coated.  Lay in one layer on a foil lined baking sheet.  Roast at 450 degrees for 15 minutes.  Take out of oven and stir.  Place back into the oven and roast for another 15 minutes until darker and crunchy.

Makes 4 servings

Calories per serving: 126kcal, Fat: 5gm, Carbs: 17gm, Protein: 5gm, Fiber: 4gm