The Best High-Fiber Foods 1. Split Peas Fiber: 16.3 grams per cup, cooked. Go-To Recipe: Spinach and Yellow Split Pea Soup A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dhals. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling. 2. Lentils Fiber: 15.6 grams per cup, cooked. Go-To Recipe: Lentil Quinoa Burgers with Sautéed Mushrooms Lentils are kitchen all-stars—they take less time to cook and are more versatile than many other legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro, and walnuts. 3. Black Beans Fiber: 15 grams per cup, cooked. Go-To Recipe: Black Bean and Sweet Potato Chili Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal. 4. Lima Beans Fiber: 13.2 grams per cup, cooked. Go-To Recipe: Leek and Lima Bean Soup with Bacon Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, puréed into a soup, and topped with sour cream, they’re pretty darn delicious. 5. Artichokes Fiber: 10.3 grams per medium vegetable, cooked. Go-To Recipe: Roasted Artichokes for Two Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most people’s kitchens (perhaps because they look a bit… prickly). Get creative and try this simple recipe with lime, garlic, and black pepper. 6. Peas Fiber: 8.8 grams per cup, cooked. Go-To Recipe: Scallops on Minted Pea Purée with Prosciutto Puréeing veggies is a great way to squeeze extra nutrients into any meal—this recipe comes together lightning-fast and is filled with protein, omega-3s, and, of course, fiber. 7. Broccoli Fiber: 5.1 grams per cup, boiled. Go-To Recipe: Paleo Broccoli Fritters This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting. 8. Brussels Sprouts Fiber: 4.1 grams per cup, boiled. Go-To Recipe: Hoisin Glazed Brussels Sprouts Try this Asian twist on the old standard—this meal carries tones of ginger, sesame, and peanut that will keep you coming back for seconds (and maybe thirds). 9. Raspberries Fiber: 8 grams per cup, raw. Go-To Recipe: Raspberry, Coconut, and Oat Macaroons Raspberries aren’t a hard sell—they’re basically nature’s candy. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate. 10. Blackberries Fiber: 7.6 grams per cup, raw. Go-To Recipe: Blackberry Lemon Salad Successfully mixing sweet and savory isn’t for the faint of heart, but this salad makes use of blackberries, lemon, scallions, and dill to great effect. 11. Avocados Fiber: 6.7 grams per half, raw. Go-To Recipe: Chicken, Black Bean, Avocado and Radish Salad Few foods deserve the title of “superfood” more than the avocado, which is jam-packed with vitamins, fiber, and healthy fats. Pile it on top of this low-carb, Mexican-inspired salad to add some creamy goodness. 12. Pears Fiber: 5.5 grams per medium fruit, raw. Go-To Recipe: Herb-Roasted Pork Tenderloin with Pears This recipe is a simple and inexpensive way to experiment with an unusual flavor combination. Pork works well with sweeter flavors, and the high sugar content of pears makes them easy to caramelize. Pin it 13. Bran Flakes Fiber: 7 grams per cup, raw. Go-To Recipe: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes Short on time? Whip up a nutritious smoothie and take breakfast to go. This shake is a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass. 14. Whole-Wheat or buck wheat Pasta Fiber: 6.3 grams per cup, cooked. Go-To Recipe: Avocado Pesto Pasta with Peas and Spinach Make sure it stays al-dente to retain the maximal amount of fibre. With the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy. 15. Pearled barley Fiber: 6 grams per cup, cooked. Go-To Recipe: Pearl Barley Risotto with Roasted Squash, Red Peppers, and Rocket It’s not just for making beer—barley is a chewy, nutritious grain that contains more fiber than oatmeal and brown rice. It can be used in soup, salad, or tea, but try it out in this tasty risotto with seasonal fall vegetables. 16. Oatmeal Fiber: 4 grams per cup, cooked. Go-To Recipe: Carrot Cake Oatmeal With just one tablespoon of maple syrup per serving, this breakfast is a guilt-free way to indulge in the morning. Plus, it’s packed with fiber-friendly oats, carrots, and coconut. JUST GOOGLE THE RECIPES & ENJOY !
Posted on: Thu, 27 Nov 2014 04:46:00 +0000
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