Description
Discover the transformative power of incorporating high fiber fruits, vegetables, legumes, and grains into your diet for improved digestion and energy.
Ingredients
Scale
- 1 cup raspberries
- 1 apple with skin
- 1 pear
- 1 banana
- 1 cup broccoli
- 1 cup carrots
- 1 cup Brussels sprouts
- 1 cup spinach
- 1 cup kale
- 1 can chickpeas
- 1 can black beans
- 1 tablespoon olive oil
- 1 teaspoon spices (e.g., paprika, cumin)
- 1 tablespoon chia seeds
- 1 tablespoon flaxseed
- 1 cup quinoa
- 1/4 cup pumpkin seeds
Instructions
- Preheat the oven to 400°F (200°C) for roasting chickpeas.
- Drain and rinse canned chickpeas, then toss them with olive oil and spices.
- Spread the chickpeas on a baking sheet and roast for 20-25 minutes until crispy.
- Prepare fruits by slicing and sprinkling with cinnamon if desired.
- Steam or roast broccoli, carrots, and Brussels sprouts until tender but still crunchy.
- Add spinach and kale to smoothies or salads for extra fiber.
- Cook quinoa according to package instructions as a side or base for meals.
- Mix seeds into oatmeal or yogurt for added fiber.
Notes
To increase fiber intake, start slowly to allow your body to adjust. Incorporate different fiber sources to keep meals interesting.
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 10g
- Sodium: 250mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 15g
- Protein: 10g
- Cholesterol: 0mg