Recipes to Power Up Your Next Meal

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Powering Up is the process of adding fiber-rich foods to meals that are usually lacking in fiber. And it's easy to do! So this week, we're sharing five sides to help you Power Up any meal.

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Mixed Bean Salad

Serve your mixed bean salad next time you grill out. Beans are one of the foods with the most fiber, making them a powerhouse for meals typically low in fiber.

75% water-fiber foods – mixed beans (garbanzo, red, kidney), garlic, red onion, cilantro

Maple Roasted Brussels Sprouts and Sweet Potatoes

Serve your roasted veggies next time you make your favorite casserole for a boost in fiber. Veggies like Brussels sprouts and sweet potatoes have a complementary flavor that works well with casseroles.

75% water-fiber foods – Brussels sprouts, sweet potatoes, garlic

Brown Rice Mujadara

Serve your mujadara with a fresh veggie salad to Power Up your roasted chicken, fish, or tofu.

75% water-fiber foods – brown rice, lentils, onions, mint

Avocado Tomato Salad

Need a high fiber side for your Mexican meals? This avocado tomato salad is just right for burritos, tacos, enchiladas, or fajitas.

75% water-fiber foods – avocado, tomato, cucumber, corn, jalapeño, cilantro

Recipe Note: Use just one tablespoon of oil to reduce the amount of unnecessary fat.

Roasted Broccoli and Chickpeas

This quick and easy side dish is the perfect Power Up for pasta dinners, like spaghetti night.

75% water-fiber foods – chickpeas, broccoli, garlic, olives, cilantro

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

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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