Favorite high fiber recipes?
augustremulous
Posts: 378 Member
I don't follow a specific diet, but if I did, I guess it would be called a high fiber diet. It's the best thing, more than fat or protein or all organic or whatever, that has a very serious and palpable effect on my overall sense of wellness and satiety, as well as consistently making it easy to control my calories.
I definitely have a few favorites. Lately I've been buying more vegetables than I think I need, and it's been great for my health - I'm always in a race to find ways to eat all the veggies piling up around my home, and ignoring stuff in my pantry. Often I'll take whatever's left in my fridge and just make it into a giant pot of soup.
Today, for example, I made a version of something I make often: white beans soaked overnight, and then cooked in a pressure cooker with onions, half a green cabbage, one whole cauliflower, one sweet potato, and one parsnip, with some spices that change each time I make it - this time I used Adobo seasoning and garlic and thyme. 177 calories and 9 grams of fiber per serving. Other times I've made it I started with browning some artisanal sausage before adding the onions and layering the flavors and other veggies - still relative;y healthy, but fattier and with more protein, of course.
My "cheat" high fiber food is popcorn! I loooove popcorn.
Anyway, I'm getting a little sick of the different variations of my veggie soup, and am looking for some ideas.
What's your favorite high fiber food item/recipe?
I definitely have a few favorites. Lately I've been buying more vegetables than I think I need, and it's been great for my health - I'm always in a race to find ways to eat all the veggies piling up around my home, and ignoring stuff in my pantry. Often I'll take whatever's left in my fridge and just make it into a giant pot of soup.
Today, for example, I made a version of something I make often: white beans soaked overnight, and then cooked in a pressure cooker with onions, half a green cabbage, one whole cauliflower, one sweet potato, and one parsnip, with some spices that change each time I make it - this time I used Adobo seasoning and garlic and thyme. 177 calories and 9 grams of fiber per serving. Other times I've made it I started with browning some artisanal sausage before adding the onions and layering the flavors and other veggies - still relative;y healthy, but fattier and with more protein, of course.
My "cheat" high fiber food is popcorn! I loooove popcorn.
Anyway, I'm getting a little sick of the different variations of my veggie soup, and am looking for some ideas.
What's your favorite high fiber food item/recipe?
3
Replies
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Quesadilla with refried beans, salsa, and cheese made with low carb tortillas. I was light on the beans and high on the cheese and still only 390 calories for 16g of fiber.4
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wait really? That's a lot of fiber for one serving. Could you post the recipe? A whole cup of beans has about 10 grams of fiber.0
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augustremulous wrote: »wait really? That's a lot of fiber for one serving. Could you post the recipe? A whole cup of beans has about 10 grams of fiber.
It's the tortillas, they typically have 7 to 9g of fiber per tortilla.
Couple brands are Tortilla Factory, Tumaro's..2 -
Interesting. I usually buy the corn ones, so I'll check out the low carb ones!0
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Mission Low Carb tortillas are great. I lost 50 lbs in 30 months and the bean and cheese quesadillas with those tortillas were my lunch pretty much everyday!2
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General Mills Fiber One Original Cereal. A 30g serving is 60 calories with 14g fiber. I mix about 20g into my greek yogurt for a delicious crunchy texture
It looks like bird food but it tastes really good!2 -
I like to make a chocolate "milkshake" that's 285 calories with 14 grams of fiber and 23 grams protein.
I blend all these ingredients in my blender:
a cup of Oikos Triple Zero Vanilla yogurt
a frozen banana
2 tsp Hershey's unsweetened cacao powder
.5 tsp ground cinnamon
1 tsp stevia (the stuff that measures cup for cup like sugar)
Its a pretty forgiving recipe. Sometimes I add extra cacao powder and/or cinnamon, and I don't always include stevia. I might add a tbsp of peanut butter, or a whole egg, or a tsp of pure maple syrup, or a 1/4 tsp of some extract...
And it's so so good with whipped cream drizzled with chocolate syrup1 -
General Mills Fiber One Original Cereal. A 30g serving is 60 calories with 14g fiber. I mix about 20g into my greek yogurt for a delicious crunchy texture
It looks like bird food but it tastes really good!
Even better if you use Oikos Triple Zero yogurt for extra fiber.
That being said, unless it's fiber from beans, veggies, and fruit, it never fills me up. Go figure.1 -
At B J's they sell Mission high fiber tortillas. 32 grams of carbs but 26 grams of fiber.0
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I've been thinking about fiber and ginger root. If you look it up there is supposedly 0 fiber in a teaspoon of ginger. But if you've ever cut one up you know that it is one of the most fibrous foods there is. Now, I know that dietary fiber isn't exactly the same as fibers that you could make rope out of, but I gotta think that there is some relation betwixt the two. So irrespective of what's in the nutrition charts, when I chop up a big hunk of ginger root to go into a stir fry, I think I'm getting a big dose of fiber.1
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due to prejudice to a vegan no recipes will be shared, or any help on diet or nutrition4
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I've been thinking about fiber and ginger root. If you look it up there is supposedly 0 fiber in a teaspoon of ginger. But if you've ever cut one up you know that it is one of the most fibrous foods there is. Now, I know that dietary fiber isn't exactly the same as fibers that you could make rope out of, but I gotta think that there is some relation betwixt the two. So irrespective of what's in the nutrition charts, when I chop up a big hunk of ginger root to go into a stir fry, I think I'm getting a big dose of fiber.
"Dietary fiber" includes both soluble fiber, which is digestible and water soluble, and insuluble fiber, which is not digestible and not water soluble. Ginger has insoluble fiber
Not a particularly huge dose, but we don't need as much insoluble fiber as we do soluble fiber anyway. 0 -
Oats sweetened with baobab and raspberries.
Chick pea and potato curry.
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Never heard of baobab. How very peculiar they are.RuNaRoUnDaFiEld wrote: »Oats sweetened with baobab and raspberries.
Chick pea and potato curry.
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Baibab is a trendy food now - I’ve been seeing it on blogs.
From what I’ve read jt’a very rich in both fiber and antioxidants. However every recipe I’ve read calls for about 1/4 teaspoon, so I’m not sure I’m ready to plunk down the cash for a whole bag 1 -
I use 5g a time which is 4g of fibre. It tastes like sherbet.
I've been using it a few years now in the place of sugar.1 -
Just thought of another one I like.
Carrot and orange salad.
Grate two large carrots and squeeze over the juice of half a small orange leave for a few hours.0 -
No distinct recipe, but I put flax seed in anything I can.2
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Why not toss in olive oil or an olive oil/butter combo (like 2 tablespoons of olive oil, one of buttah), salt, pepper, and other assorted seasonings of your choice and roast them? I looooove roasted veggies. Mrs. Dash seasonings are incredible; I do add salt because I'm fine with my sodium intake but the they're great, esp the onion and herb. When I use Mrs Dash I only add salt, not pepper, because they've already got pepper in them.0
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What great ideas! Can't wait to try a few.0
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Green beans and broccoli are very high in fiber for the calories. And split pea soup is very, very high in fiber. I have also been pleasantly surprised when an evening helping of popcorn finished off my daily goal.2
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I also have a fiber- and protein-added food bar with yogurt at breakfast. (usually Special-K or Clif).0
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1/2 cup milled flax seed, 2 oz chia seeds, 1tbsp pyure, 1tbsp maple extract, 3/4c water... makes 2 servings 295cal/9f/1net carb/19g fiber per serving. It's my version of "fauxmeal".. i usually heat up a serving with a tbsp of Kerrygold butter...0
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This one has pretty good fiber, I also add red kidney beans to the recipe. http://lifemadesimplebakes.com/2017/01/sausage-pepper-and-rice-skillet/1
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I made flax mug muffins to take to work for breakfast last week - 9g fibre each.
1 tsp melted butter or oil
1/4 cup flax meal
1/8 tsp baking powder
1/2 - 1 Tbsp splenda (or sweetener of choice)
1/2 tsp cinnamon
1 large egg
Mix all ingredients together in coffee mug. Microwave for 1 minute. Turn out of mug. Allow to cool.
I usually add about 10 blueberries to the batter as well.0
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