Sides for Yummy Meals

fullplateapprovedrecipes recipe
Sauted spinach and onion aside brown rice

Side dishes are quite helpful when trying to Power Up a meal with fiber foods. So this week we're sharing fiber-rich side dishes you can use to add more fiber to meals that need a boost.

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Sautéed Baby Spinach

Make it a Full Plate Meal: Serve the spinach side with black beans and brown rice for the 75% part of the plate. For the 25% part of the plate, you could choose grilled fish. If you want a 100% water-fiber meal, tempeh, which is also a probiotic!

75%water-fiber – foods spinach, onion, garlic, red bell pepper, black beans, brown rice, tempeh
25% – foods oil, grilled fish

Perfectly Roasted Vegetables

Make it a Full Plate Meal: Serve roasted Brussels sprouts, butternut squash, carrots and cauliflower as a side to your favorite lasagna. Add a tossed salad to increase the amount of 75% food on your plate – fresh greens are always a great Power Up!

75% water-fiber foods – Brussels sprouts, butternut squash, onion, broccoli, cauliflower, carrots, tomatoes, tossed salad
25% foods – lasagna

Smoky Air Fried Chickpeas

Make it a Full Plate Meal: Use the chickpeas as a topping to a creamy vegetable soup. Make this meal even more filling by adding 1 can of rinsed and drained great northern beans to the soup before blending.

75% water-fiber foods – chickpeas, carrots, zucchini, red bell peppers, tomatoes, parsnip, onion, fresh parsley, great northern beans
25% foods – roasted chickpeas, butter, oil

Recipe Note:Roast your chickpeas and store them in a paper bag in the pantry for 2-3 days. If your chickpeas are just slightly roasted, they can still be considered a 75% food. Once they’re completely roasted (dry), they become a 25% food since the water has been removed.

Beans, Sweet Potatoes, Corn and Plantains

Make it a Full Plate Meal: Serve the meal as pictured for a 100% fiber feast!

75% water-fiber foods – black beans, sweet potatoes, corn plantains
25% foods – your choice

Recipe Note: Save time by baking your sweet potatoes and corn at the same time.

Greens Salad With Sunflower Seeds

Make it a Full Plate Meal: Serve your salad with edamame over a bed of farro for a fiber-rich meal.

75% water-fiber foods – Brussels sprouts, Swiss chard, kale, edamame, farro
25% foods – sunflower seeds, dressing

Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains. For a more detailed explanation, watch Lesson 1.

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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