High Fiber Recipes to Enhance Therapeutic Diets

At the heart of the Full Plate Living philosophy is fiber, and research continues to highlight fiber's remarkable health benefits. Diets rich in fiber are linked to lower rates of cardiovascular disease, improved blood sugar levels, improved satisfaction and weight loss, and increased digestive health. Here are five delicious high fiber recipes to try this week.

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Tuna and White Bean Salad

Make it a Full Plate Meal: Pack this salad over a bed of mixed greens for a delicious lunch. When ready to consume, serve over a slice of your favorite whole wheat bread and finish off the meal with fresh orange slices. If you don’t like tuna, simply omit it and double the amount of beans.

75% water-fiber foods – red onion, garlic, cherry tomatoes, fresh parsley, white beans, greens, orange slices
25% foods – tuna, whole grain bread

Grilled Portobello Mushroom Steaks

Make it a Full Plate Meal: The magic and flavor are in the marinade, so take your time getting these mushrooms on the grill. Serve with grilled baby potatoes and asparagus for a delightful meal.

75% water-fiber foods – portobello mushrooms, baby potatoes, asparagus, garlic
25% foods – oil, soy sauce

Spicy Spinach and Lentil Soup

Make it a Full Plate Meal: Serve a generous bowl of soup with potato herb salad. Whole wheat pita bread would be a nice 25% zone option.

75% water-fiber foods –  onion, garlic, spinach, lentils, potatoes, chives, parsley, dill
25% foods –oil, whole wheat pita

Mediterranean Chickpea Bowl

Make it a Full Plate Meal: This throw-together bowl is a meal in itself. Make assembly easier by cooking the quinoa and roasting the cauliflower in large batches ahead of time. It also makes for easy meals throughout the week. Choose one other 25% item to fill out the 25% zone. I would pick feta cheese.

75% water-fiber foods – quinoa, cauliflower, bell pepper, spinach, calamata olives, chickpeas, fresh herbs
25% foods – oil, tahini, feta cheese 

Apple Pomegranate Salad

Make it a Full Plate Meal: Enjoy this salad as a main course by topping it with your favorite 25% protein item, such as grilled chicken, pan-seared fish, or tofu, and serve it with a side of roasted sweet potatoes.

75% water-fiber foods – apple, pomegranate seeds, arugula/kale/mixed greens, sweet potatoes
25% foods – dressing, pecans, feta, protein choice

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.