Hydrating Recipes

fullplateapprovedrecipes recipe
Smoothie bowl with fruit toppings

When adding fiber foods to our plate, it’s equally important to stay hydrated with water. Mealtimes can also help you stay hydrated throughout the day - especially if your food is liquid heavy - such as soups or smoothies. Here are some tasty ways to add more liquids to your day.

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Make your Own Smoothie Bowl

Make it a Full Plate Meal: Use the directions in the post to create a smoothie bowl with your favorite fruit, greens, and almond milk. Top with berries and your favorite nuts and seeds for a fun 75% meal.

75% fiber foods – greens, fruit, frozen veggies, avocado, oats
25% foods – seeds, powders, milk

Recipe Note: You don't have to use fancy powders in your smoothie bowl. Blend up white beans for more protein, oats to add bulk, and avocado for some healthy fat.

French Lentil Soup

Make it a Full Plate Meal: Serve a bowl of this soup with a piece of your favorite crusty bread for a soothing 75% meal. .

75% fiber foods – onion, carrot, celery, garlic, fresh thyme, fresh rosemary, green lentils
25% foods – olive oil, bread

Gut Loving Green Smoothie

Make it a Full Plate Meal: This green smoothie is packed with fiber-rich nutrients to get you revved up in the morning.

75% fiber foods – green apple, kale, frozen banana, fresh ginger, avocado
25% foods – almond milk, chia seeds/almonds, honey, yogurt

Roasted Sweet Potato Cauliflower Soup

Make it a Full Plate Meal: Serve this soup with a piece of hummus toast for a lovely 75% meal.

75% fiber foods – sweet potatoes, cauliflower, onion, fresh parsley, hummus
25% foods – olive oil, whole wheat toast

Instant Pot Vegetable Noodle Soup

Make it a Full Plate Meal: Toss in a can of white cannellini beans to add more fiber to this dish, and you'll have a perfect 75% soup. Serve with a bowl of berries for dessert.

75% fiber foods – onion, carrot, sweet potato, garlic, corn, tomato paste, cannellini beans
25% foods – whole wheat pasta

Recipe Note: Use chickpea pasta for tighter blood sugar control.

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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