Holiday Weekend High-Fiber Food Porn

We have some exciting research coming out soon about the impact of dietary fiber on weight.  Consuming about 14 grams of fiber per every 1000 calories each day (~25 grams daily for most people) not only helps you lose weight but can regulate your blood sugar and appetite and lower your cholesterol.  A high fiber diet is also super yummy and may be easier than you think!  This holiday weekend I challenge you to jack up the fiber at your party with these tasty ideas (or share your own in the comment section!). Click the links to get the recipes!

Side Dishes

Legumes and exotic grains like quinoa make the side dish possibilities endless. Here are a few highly rated recipes to give a try:

Kale Quinoa Avocado Salad

Zesty Quinoa Salad

Baked beans  A BBQ staple, go easy on the sugar!

Corn and black bean salad High fiber dish for pennies!  

Main Dishes

 Use legumes, whole grains, and high fiber veggies in your main dishes. Here are some tasty ideas…

 Black eyed pea gumbo  Spice it up!

Fiery fish tacos  Add black beans for extra fiber!

Spinach and Sun Dried Tomato Pasta  Use whole wheat pasta!

Desserts  

Fiber in dessert?!  Heck yeah!  Nobody will know that they are getting a fiber wallop when they gobble down these yummy goodies…

Black bean brownies  No one will ever know these have beans!

Berries and Greek Yogurt  Raspberries and blackberries are fiber powerhouses!

Brown rice pudding  Add toasted almond slivers for a nutty flair!

Chocolate chia pudding  Easy and exotic!

Drinks 

Fiber in a drink?  Yes! Have you tried chia juice?  Chia seeds have 10 grams of fiber per ounce so make it pretty easy to get fiber in your diet. Mamma Chia juice (sold at Whole Foods Market) is out of this world!  A 120 calorie bottle gives you 6 grams of fiber. You can also make your own. Be sure to use low calorie juices and leave added sugar out.

Pomegranate lime fresca

Smoothies   The possibilities are endless. Add high fiber fruit, flax seed meal, kale, chia seeds, or avocado to up the fiber count of your smoothie.  Here are 8 recipes with over 7 grams of fiber a piece!

Fig and Honey Smoothie

 

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