Recipes High in Fiber
Overnight Quinoa Pudding
🕑 Prep Time: 25 minutes
🕑 Cook Time: 0 minutes
🕑 Total Time: 12 hours
🕑 Serving Size: 1 1/2 cups
Ingredients:
1 cup cooked & cooled quinoa
3/4 cup plain kefir
1 tbsp chia seeds
2 tsp pure maple syrup
1/4 tsp vanilla extract
Dash of cinnamon
Fresh berries for serving
Directions:
Combine cooked quinoa, kefir, chia seeds, maple syrup, vanilla & cinnamon in a bowl or jar. Refrigerate overnight. To serve, top with berries and more chia, if desired.
Nutrition Facts:
Calories: 394
Total Fat: 8.7g (13% DV)
Saturated Fat: 2g
Cholesterol: 10mg (3% DV)
Sodium: 97mg (4% DV)
Potassium: 721mg (20% DV)
Carbohydrates: 62g (20% DV)
Fiber: 8.9g (36% DV)
Sugar: 19g
Protein 17.5g (35% DV)
Creamy Avocado & White Bean Wrap
🕑 Prep Time: 20 minutes
🕑 Cook Time: 0 minutes
🕑 Total Time: 20 minutes
🕑 Serving Size: 1 wrap
Ingredients:
2 tbsp apple cider vinegar
1 tbsp avocado oil
2 tsp finely chopped canned chipotle Chile
1/4 tsp salt
2 cups shredded red cabbage
1 medium carrot (shredded)
1/4 cup chopped fresh cilantro
1 15-ounce can white beans, rinsed
1 ripe avocado
1/2 cup shredded sharp cheddar cheese (or cheese of your choice)
2 tbsp minced red onion
4 whole grain wraps or tortillas
Directions:
Whisk vinegar, oil chipotle chia & salt in a medium bowl. Add cabbage, carrot & cilantro; toss to combine.
Mash beans & avocado in another medium bowl with a potato masher or fork. Stir in cheese & onion
To assemble the wraps, spread about 1/2 cup of the bean & avocado mixture onto a wrap. Top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
Nutrition Facts:
Calories: 346
Total Fat: 17g (26% DV)
Saturated Fat: 4.2g
Cholesterol: 14mg (5% DV)
Sodium: 465mg (19% DV)
Potassium: 488mg (14% DV)
Carbohydrates: 44.2g (14% DV)
Fiber 12.6g (50% DV)
Sugar: 3g
Protein: 11.8g (24% DV)
