Take a look at the olive store for a big selection of wholesome snacks and components from artisan producers.
20 fiber-rich meals
1. Avocado
Avocados make salad dressings and ice cream tremendous creamy, so use them in an progressive manner in our avocado fusilli pasta. It is an effective way to make use of up overripe avocados, which give the pasta sauce a pleasant silky texture.
2. Lentils
Put lentils to work in dishes like this wholesome, nutritious lentil, pumpkin and spinach soup with bulgur wheat and a touch of cumin.
3. Kidney beans
Chili is a superb dish to incorporate kidney beans in your food regimen. This vegetarian butternut squash and quinoa model makes a fast and satisfying meal-in-one.
4. Oats
Get extra oats in your food regimen by beginning your day with our berry and nut butter porridge. It is also full of fruits and nuts, making it a hearty and wholesome breakfast that is nice after a exercise.
5. Chickpeas
Chickpeas are an excellent addition to meat. Take a look at our seared pork loin with harissa chickpeas, a wholesome, low-calorie midweek dinner that has lower than 500 energy per serving.
6. Chia seeds
Including chia seeds to your breakfast not solely boosts the fiber content material, but in addition provides texture. Strive them in our bircher muesli. Bircher muesli is a Swiss invention and historically consists of oatmeal, apple and milk, however in our model we used chia seeds, yogurt and a few additional fruit.
7. Almonds
Get extra of those candy, nutty treats in your food regimen with our almond, banana and berry kefir smoothie. Full of good micro organism, this fruity drink recipe is a superb on-the-go breakfast thought.
8. Candy potato
Add extra of those versatile and filling greens to meals with this candy potato and lentil curry. A vibrant, low-calorie vegan dinner thought, made with coconut milk and plenty of spices.
9. Broccoli
This nutrient-rich brassica is a superb supply of fiber. Put it to work in our Broccoli and Peanut Soba Noodles recipe — it is very easy to make and prepared in 20 minutes or much less. The contemporary veggies are an excellent pairing with the noodles, whereas the roasted peanuts add a crunchy texture.
10. Raspberries
Raspberries comprise an excellent dose of fiber. Use them in our tremendous straightforward frozen berry smoothie recipe for a fast and straightforward breakfast thought. Frozen berries are so useful to have within the freezer – excellent for fast puds or smoothies.
11. Pistachios
This pistachio and lime salmon is an effective way to get the little gentle inexperienced seeds in your food regimen, proving they don’t seem to be only for candy dishes. Right here pistachios with lime are used to make a spicy salsa.
12. Popcorn
Sure, actually: there are beneficiant quantities of fiber hidden in these ethereal, gentle, popped kernels. They’re an imaginative a part of this fast and straightforward popcorn ceviche, which additionally options plump prawns and spicy chili.
12. Pink rice
Complete grains are most likely the most effective recognized sources of fiber and purple rice is an efficient instance. Strive it on this heat salad of purple rice, herbs and salmon to spice up your fiber consumption.
13. Dates
Pack within the fiber and fulfill your candy tooth with dates. Strive them in our date and cranberry vitality balls – highly effective snacks that are perfect for these mid-afternoon cravings.
14. Carrots
This root vegetable deserves some area on the desk because of its fiber content material. Make this Center Japanese-inspired roasted carrot salad with spicy carrot yogurt as an accompaniment to your predominant course.
15. Barley
To get extra barley on board, you would possibly need to use it instead of risotto rice, or make this hearty salad of barley, kale, and pistachio, which is full of totally different flavors and textures, and serves as the bottom for a meat or fish meal. It goes significantly effectively with tea-smoked salmon.
16. Apples
Rethink apples by incorporating them into savory dishes at mealtimes. For instance, do this spelled apple salad with crunchy nuts and seeds as a lightweight lunch or starter.
17. Peas
Peas could also be recognized for his or her protein content material, however they’re additionally excessive in fiber. As a substitute of simply as a inexperienced aspect, possibly strive them on this pea, spinach, and crab risotto.
18. Bulgur wheat
This entire grain may be very excessive in fiber – use it as an alternative to white rice to make this nutritious lamb-spinach pilaf casserole.
19. Kiwi
These furry, fiber-rich fruits are nice in smoothies and desserts, however why not strive one thing totally different and make these vibrant kiwi, avocado and lime lollipops?
20. Rye bread
This darkish bread has plenty of fiber from its entire grain. Make this smoked haddock and spinach rye toast for a wholesome, fiber-rich snack or breakfast.
Tracey Raye is the well being editor for Olive and BBC Good Meals. Tracey, MSc, is a registered nutritionist and holds a grasp’s diploma in customized vitamin. She is enthusiastic about harnessing the facility of all issues well being and wellness – in a manner that enhances our lives moderately than limiting them. She covers our nutritious recipes and collections, oversees our well being technique and stays on high of the newest well being and way of life traits to provide the instruments and inspiration it’s essential to uncover what well being means to you.
