What do your heart, digestive system, and energy level have in common? They all work a whole lot better with fiber is in your diet. Fiber can help with diabetes, and a plays a vital role in your gut health.
Fiber is incredibly healthy, but how many of us have filled up on Low-fiber foods that simply have the appearance of being high in fiber? Musch as we think fibre is found only in bread, sweet potato, chia, apples, and plenty of other foods are just as rich in fiber as bread.
While you don’t need to overload on fibre to stay healthy, fiber is essential to get in the foods you eat. In that spirit, we’ve complied a list of 15 recipes rich in fiber for you to get your fill, courtesy of the Food Monster App.
1. Creamy Sweet Potato Noodles With Ginger Tempeh[caption id="" align="aligncenter" width="750"] Source: Creamy Sweet Potato Noodles With Ginger Tempeh[/caption]
Sweet potatoes are a great source of fiber. One cup of peeled, cooked sweet potato offers 6.6 grams of dietary fiber. This Creamy Sweet Potato Noodles With Ginger Tempeh recipe by Jess Hoffman is a wonderful comfort food recipe with a twist. Along with the fiber-rich sweet potato, this recipe also includes kale, which has 2.6 grams of dietary fiber per cooked cup, along with many other essential nutrients including vitamins A, C, E, and K, as well as folate, potassium, sodium, magnesium, and phosphorous.
This Vanilla Bean Chia Pudding is an incredibly easy breakfast to prepare overnight and is . Creamy and nutritious, the vanilla beans give it that perfect touch of decadence. Chia seeds are a great source of essential fatty acids!
3. Ethiopian Sweet Potato Burger
These Ethiopian Sweet Potato Burgers from Zsu Dever are something special. They’re made from deliciously spiced patties with the addition of an aioli inspired by nitter kibbeh, also known as Ethiopian butter. If that isn’t enough to make you want to drop everything and make these burgers right now, a spice-infused oil weaves its magic through the burger and right into the sauce. Ginger, garlic, clove, cinnamon, cardamom, coriander, paprika, and cayenne will fill your kitchen with a hypnotic aroma.
4. Semifreddo Cream Cake With Berries[caption id="" align="aligncenter" width="1200"] Source: Semifreddo Cream Cake With Berries[/caption]
Semifreddo is an Italian term for desserts that are served semi-frozen. Julie Zimmer‘s very pretty Semifreddo Cream Cake With Berries is nutritious, light and refreshing. Berries and Chia make fore an excellent fibre combination. It’s made with soaked cashews and topped up with blueberries, blackberries, and cassis, but you can add your favorite toppings. It tastes like a cross between an ice cream cake and a cheesecake. Simply delicious on a hot summer day!
5. Chickpea Jalapeno Salad[caption id="attachment_1481247300" align="aligncenter" width="1600"] Source: Chickpea Jalapeno Salad[/caption]
The chickpea is an essential part of a plant-based diet. In its raw form, one cup of this legume offers 34.8 grams of dietary fiber, as well as large quantities of important nutrients including omega-3 and omega-6 fatty acids, vitamins A, C, E, K, B6, and B12, as well as folate, calcium, iron, phosphorous, and potassium, to name just a few. This Chickpea Jalapeno Salad by Celeste Meredith takes the traditional salad and gives it a kick of spice and heat.
6. Sweet Potato “Rice” Casserole
The casserole by itself is a filling and surprising meal. Surprising? Yes! You won’t believe it’s not real rice! The sweet potato rice cooks to a perfect consistency in 40 minutes in the oven and the savory flavors from the vegan mozzarella and pesto pair well with the sweetness that comes from the potato when roasting. The broccoli gives the casserole substance and the pesto adheres and soaks into the florets for a big “bang for your buck” bite. At the end of the day, this Sweet Potato Casserole from Alissandra Maffucci is amazing!!
7. Baked Cinnamon Apple Chips[caption id="" align="aligncenter" width="1200"] Image Source: Baked Cinnamon Apple Chips[/caption]
Apples are an excellent source of fiber. These baked cinnamon apple chips by Nicole Dunai are the perfect combination of sweet and spicy and crunchy and delicious. The good news is that these are soo simple to make. Slice, season and bake. That’s it!
8. Roasted Brussels Sprouts With Apples and Chestnuts[caption id="attachment_1481251743" align="aligncenter" width="1600"] Source: Roasted Brussels Sprouts With Apples and Chestnuts[/caption]
This Roasted Brussels Sprouts With Apples and Chestnuts recipe by Michaell Johnson packs a fiber punch. One cup of cooked brussels sprouts offers .5 grams of dietary fiber, yet combined with apples (4.1 grams per cooked cup) and cranberries (5.1 grams per raw cup), this filling dish provides almost half of the daily recommended fiber for women and a third for men.
9. 5-Ingredient Cashew Date Energy Bites[caption id="" align="aligncenter" width="1200"] Source: Cashew Date Energy Bites[/caption]
It is really gratifying to satiate sweet cravings with something healthy and Namita Tiwari’s Cashew Date Energy Bites fit the bill! Who would not love a healthy sweet treat? There is no sugar in these balls. These are sweetened with dates. Dates are rich in several vitamins and minerals. Dates also contain calcium, iron, potassium, phosphorous, manganese, copper and magnesium. Adding dates to your sweets is a good way of incorporating them into your diet.
10. Sweet Potato Caesar Salad
Caesar salad is one of the simplest salads out there, but that is its strength. In this Sweet Potato Caesar Salad recipe by Florian Nouh, it’s recreated for fall with hearty sweet potatoes, creamy vegan Parmesan dressing, and a sprinkling of cheesy breadcrumbs. It’s filling thanks to the sweet potatoes, full of flavor, satisfying, drool-worthy, and it offers so much more satisfaction than any salad you’ll order in a restaurant. Trust us, you won’t want to go back to old routines if you ever do it homemade.
11. Savory Apple and Potato Pancakes[caption id="" align="aligncenter" width="1200"] Image Source: Savory Apple Potato Pancakes [/caption]
These savory apple potato pancakes by Maya Sozer put a spin on the classic potato pancake by adding an apple for bursts of sweetness! Flax eggs keep these savory cakes together. Serve them at breakfast, lunch, or dinner.
12. Raw Peanut Butter Cookies With Beet Ice Cream[caption id="" align="aligncenter" width="1200"] Source: Beet Ice Cream Sandwiches[/caption]
These Beet Ice Cream Sandwiches by Lena Pfetzer are going to blow your mind, improve your life, and impress your friends – plus they’re super easy to make. The simple raw peanut butter cookies are fudgy rich but the elegant banana and beat ice cream is what makes these cookie sandwiches works of art. These are the perfect treat to cool off with on a hot day.
13. Foolproof Mega Lentil Burger[caption id="attachment_1481196729" align="aligncenter" width="1200"] Source: Foolproof Mega Lentil Burger[/caption]
If you’re looking for a go-to fiber source, the lentil is king. One cup of cooked lentils offers a whopping 15.6 grams of dietary fiber. Lentils alone will get you over halfway to your daily recommended fiber intake and paring this diverse legume with other fiber-rich foods — such as spinach, pinto beans, or broccoli — is a great way to get the most fiber bang for your buck. This Foolproof Mega Lentil Burger by Renee Press is a great example of how to diversify your lentil creations.
14. Curried Butternut Squash Noodles With Apples and Dates[caption id="" align="aligncenter" width="1200"] Image Source: Curried Butternut Squash Noodles With Apples and Dates[/caption]
This colorful and vibrant Curried Butternut Squash Noodles With Apples and Dates is bursting with flavor, both savory and sweet. It contains a medley of spiralized noodles – buttery butternut squash, crispy green apple, and tangy red onion – as well as pecans and dates. The whole thing is drizzled with maple syrup and then tossed in a mixture of warming spices like cinnamon, ginger, allspice, and curry powder. By Taylor Kiser
15. Sweet Potato Noodles with Kale and Walnut Sage Sauce[caption id="attachment_1481366395" align="aligncenter" width="987"] Source: Sweet Potato Noodles with Kale and Walnut Sage Sauce[/caption]
Sage inspired the sauce for this dish – a creamy and satisfying concoction. Coconut milk, walnuts, sage and maple syrup work thoroughly well with shallot, kale and garlic to create this delightful sauce. It’s paired with sweet potato noodles as the ideal companion. This is an indulgent, fall inspired Sweet Potato Noodles with Kale and Walnut Sage Sauce from Daniela Modesto you can throw together in 15 minutes!
If you’re looking to redesign your pantry to meet a fiber-rich, gut healthy diet, we highly recommend downloading the Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 10,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!