Flavorful Fiber-rich Recipes

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Vegetable pot pie picture

Healthy food doesn't have to translate to bland or boring meals! The recipes below are anything but that.

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Vegetable Pot Pie

Make it a Full Plate Meal: Pack a serving of the pot pie with your favorite salad and you've got yourself a lunch meal you can look forward to digging into.

75% fiber foods – onion, celery, garlic, bell pepper, carrots, sweet potato, red potato, frozen peas, frozen corn, broccoli, white beans, salad
25% foods – crust, salad dressing

Easy White Chicken Quinoa Chili

Make it a Full Plate Meal: Serve a bowl of chili with diced avocado, tomato and shredded purple cabbage on top for garnish. A dash of cayenne pepper would also add just a hint of heat for those that like things spicy. 🌶 Don’t eat chicken? Gardein "Chick'n" Strips would work well in this recipe.

75% fiber foods – garlic, onion, salsa verde, northern beans, navy beans, quinoa, cilantro, riced cauliflower, avocado, tomato, purple cabbage
25% foods – hominy, chicken, olive oil

Butternut Squash and Bean Potato Bake

Make it a Full Plate Meal: This recipe is a perfect example of how to Power Up a meat like sausage that’s used as flavor. Serve with this Tomato Avocado Salad and pineapple chunks for dessert.

75% fiber foods – butternut squash, onion, bell pepper, black beans, kidney beans, salsa, garlic, arugula, avocado, basil, tomatoes, pepper, cucumber, pineapple
25% foods – chorizo, cornbread mix

Split Pea Soup

Make it a Full Plate Meal: Serve a bowl of soup with 1 slice of toasted whole wheat bread.

75% fiber foods – onions, celery, carrots, yellow split peas, potatoes, garlic
25% foods – 100% whole wheat bread

Avocado Toast with Roasted Chickpeas

Make it a Full Plate Meal: Serve your avocado toast with fresh blueberries on the side for a boost of fiber and antioxidants.

75% fiber foods – avocado, red onion, cherry tomatoes, chickpeas, fresh cilantro
25% foods – 100% whole wheat bread

Recipe Note: Lightly roast the chickpeas to keep them water-rich so they remain in the 75% zone.

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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