The recommended daily intake of fiber is 0.88 ounces for women and 1.06 ounces for men. The ideal is to obtain fiber from whole sources of food such as fruits, vegetables, legumes, and grains.
The consumption of fiber provides countless benefits, among which the following can be highlighted: improves intestinal health, is effective in the control of sugar, and reduces the risk of cardiovascular disease.
Next, we’ll see high-fiber recipes. Try to include them in your diet:
A complete menu with high-fiber recipes
Breakfast: yogurt with fruit
- 4 yogurts (7.05 ounces)
- 1 banana (2.82 ounces)
- 1 apple (2.66 ounces)
- 2 dried plums (1.76 ounces)
- 2 dried figs (1.41 ounces)
- Chopped almonds (0.88 ounces)
- Mix the yogurt with honey.
- Add the banana and the apple (chopped into small pieces).
- Garnish with chopped dried figs and plums.
- Sprinkle the rolled almonds.
Snack/entree: vegetable salad
- Cooked legumes (8.82 ounces)
- 1 tomato (1.41 ounces)
- ½ an onion (0.88 ounces)
- Fresh goat’s cheese (3.53 ounces)
- 1 can of tuna (5.29 ounces)
Simply mix all of the ingredients together and season to taste.
- Almonds (5.29 ounces)
- 2 cloves of garlic (0.35 ounces)
- ½ pepper (0.88 ounces)
- 3 eggs (5.29 ounces)
- Evaporated milk
- Olive oil
- 1 tablespoon of sherry
- 2 cups of chicken broth (26.45 ounces)
- In a pot cook the eggs for eight minutes from the boil.
- Sauté the almonds in olive oil until brown, reserve.
- In the same bowl add the pepper (cut into small cubes), and sauté for a few minutes. Add the evaporated milk.
- In a processor crush the toasted almonds, add the pepper paste with cream until a homogeneous paste is obtained.
- Add the yolks and chicken broth and blend everything together.
- Cook the mixture over low heat for about five minutes, season to taste.
- Garnish with toasted almonds.
Main dish: whole rice with pears, walnuts and light sauce
- Brown rice (8.82 ounces)
- Pear (7.05 ounces)
- Fresh chives (3.53 ounces)
- Sweet corn in cream (1.76 ounces)
- Chopped nuts (1.76 ounces)
- 1 grated carrot (1.41 ounces)
For light mayonnaise:
- 4 tablespoons of light mayonnaise
- 2 tablespoons of olive oil
- The zest of a lemon (0.18 ounces)
- In a pan cook the rice with salt and oil for 18 minutes and reserve.
- Dice the chives and mix them with the rice, corn, and walnuts.
- Add the light mayonnaise.
- Garnish with pieces of pear and carrot zest.
Cod with chickpeas and spinach
- Cod (17.64 ounces)
- Tender spinach (14.11 ounces)
- 3 cloves of garlic
- Raisins (1.76 ounces)
- Pine nuts (1.76 ounces)
- 1 tomato
- Chickpeas (3.53 ounces)
- 1 carrot
- Olive oil
- Let the raisins soak in hot water for 15 minutes.
- In a pan, toast the pine nuts for two minutes.
- Make a stir-fry with the tomato, carrot, chickpeas. Add the whole garlic, season and reserve.
- In the same pan saute the spinach for five minutes, add the raisins and pine nuts over high heat until all the liquid evaporates.
- Spread the cod on both sides with oil and season with salt and pepper. Put it in the pan over medium heat for two minutes on each side.
- Plate the chickpeas, then add the spinach to create a bed of cod.
Dessert: fig and almond cake
- Flour (6.17 ounces)
- Yeast (0.35 ounces)
- Butter (6.17 ounces)
- Sugar (6.17 ounces)
- Ground almonds (6.17 ounces)
- 3 eggs (7.94 ounces)
- ½ dozen figs (1.76 ounces)
- In a bowl beat the eggs until they are frothy.
- Add the previously melted butter, sugar and ground almonds. Stir until all the flavors are integrated.
- Sift flour and yeast and incorporate into the mixture. It’s about not forming lumps.
- Cut the figs into quarters and reserve.
- Place the mixture into individual muffin liners, and top with the pieces of fig. Remember not to overfill the molds, so that the preparation doesn’t overflow at the time of baking.
- Bake in a preheated oven at 350 °F, until golden brown. You can check if they are done by inserting a toothpick into one of the cupcakes. The toothpick should come out clean and dry so that the desserts are well cooked.