4 High-Fiber Recipes

Sunrise Senior Living  |  August 11, 2016
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A healthy diet is loaded with fiber, so try these recipes!

Fiber is an important part of a well-balanced, healthy diet. It helps you maintain your weight, normalizes your bowel movements and even reduces your chance of developing certain conditions such as diabetes and heart disease.

But adding more fiber to your diet doesn't necessarily mean you need to start taking a supplement – there are many foods loaded with it! Here are a few high-fiber recipes you should try:

1. Whole-Wheat Spaghetti with Lemon, Basil and Salmon
This recipe courtesy of Food Network makes a fish and pasta entrée that's loaded with fiber.

Ingredients:

  • 1/2 pound whole-wheat spaghetti pasta
  • 1 clove garlic, minced
  • 2 Tbsp. extra-virgin olive oil
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper
  • 1 Tbsp. olive oil
  • 4 4-ounce pieces salmon
  • 1/4 cup chopped basil leaves
  • 3 Tbsp. capers
  • 1 lemon – zested
  • 2 Tbsp. lemon juice
  • 2 cups baby spinach leaves

Directions:

First, boil water over high heat in a large pot. Then, add the pasta and cook until tender – this should take about 10 minutes. Once it's cooked to perfection, drain pasta and transfer to a serving bowl. Toss in garlic, extra-virgin olive oil, salt and pepper until noodles are fully coated. Set aside.

Heat olive oil in a medium skillet over high heat. Season the salmon fillets with salt and pepper, then add to hot pan. Cook each side until medium-rare – this should take about two minutes per side. Place salmon on a dish and set aside.

Grab the spaghetti dish and add the basil, caper, lemon zest and lemon juice, tossing to combine. Serve dish with 1/2 cup fresh spinach.

2. Five-Spice Turkey and Lettuce Wraps
Looking for a low-carb, high-fiber dish? Try this delicious recipe from Eating Well magazine.

Ingredients:

  • 1/2 cup water
  • 1/2 cup instant brown rice
  • 2 tsp. sesame oil
  • 1 pound lean ground turkey
  • 1 Tbsp. minced fresh ginger
  • 1 large red bell pepper – finely diced
  • 1 8-ounce can water chestnuts – rinsed, drained and chopped
  • 1/2 cup reduced-sodium chicken broth
  • 2 Tbsp. hoisin sauce
  • 1 tsp. five-spice powder (blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns)
  • 1/2 tsp. salt
  • 2 heads Boston lettuce
  • 1/2 cup chopped cilantro
  • 1 large carrot – shredded

Directions

First, heat water over high setting in a small saucepan. Once it reaches its boiling point, add rice, reduce heat and cover. Cook until tender – this should take about five minutes. Remove from heat and set aside.

Then, heat oil in a large non-stick pan. Add turkey and crumble with a wooden spoon. Incorporate ginger and stir until turkey is cook through – this should take about six minutes. Once it's finished, stir in the rice, bell pepper, water chestnuts, broth, hoisin sauce, five-sauce powder and salt. Cook until mixture is fully heated, for about a minute.

Separate the lettuce leaves and fill them with the turkey mixture evenly. Top with the fresh herbs and shredded carrot, then roll into wraps. Enjoy this healthy finger food for lunch or dinner!

3. Slow Cooker Chicken Pot Pie Stew
Comfort food always makes up for a long, hard day, and All Recipe's version of chicken pot pie stew takes little to no time to prepare!

Ingredients:

  • 4 large skinless, boneless chicken breast halves – cubed
  • 10 medium red potatoes – diced
  • 1 8-ounce package baby carrots
  • 1 cup chopped celery
  • 2 26-ounce cans condensed cream of chicken soup
  • 6 cubes chicken bouillon
  • 2 tsp. garlic salt
  • 1 tsp. celery salt
  • 1 Tbsp. ground black pepper
  • 1 16-ounce bag frozen vegetables – of your choice

Directions:

In a 5-quart slow cooker, add the chicken, potatoes, carrots, celery, cream of chicken, bouillon cubes, garlic salt, celery salt and black pepper. Stir until well-incorporated. Cover and cook on low for seven hours, or on high for five.

Once the time is up, stir in your bag of frozen vegetables and let cook for an additional hour. Enjoy this delectable dish on its own, or serve with a delicious batch of buttermilk biscuits.

4. Honeyed Yogurt and Mixed Berries with Whole-Grain Waffles
For a sweet yet nutritionally beneficial breakfast, try this recipe from Cooking Light magazine.

Ingredients:

  • 2 cups vanilla low-fat yogurt
  • 2 Tbsp. honey
  • 2 cups fresh raspberries
  • 1 cup small strawberries – quartered
  • 1 cup fresh blackberries
  • 1/3 cup sugar
  • 2 Tbsp. lemon juice
  • 4 frozen whole-grain waffled – toasted
  • 4 tsp. toasted wheat germ

Directions:

Simply stir honey into yogurt until fully combined. Set aside.

In a small bowl, combine berries, sugar and lemon juice, and let sit for about five minutes. Top each waffle with a cup of the fruit mixture, 1/3 cup honey yogurt and 1 teaspoon wheat germ. Enjoy!