3 Delicious Fiber-Rich Meal Plans to Support Your Gut Health

tacos

Just the other week, I published a post on why fiber is important for whole-body health.

If you missed it, you can check out the blog here.

In that post, I mentioned a handful of fiber-friendly foods that you can add into your diet.

While that list of foods is great, I thought it might even be more helpful to pass along a few fiber-rich recipes that use the fiber-filled ingredients I’ve suggested in the past.

Keep reading to get a few recipe ideas that you can use to add more fiber-friendly meal options into your meal routine…

Black Bean Taco Recipe

black bean tacos

A serving of black beans contains 29 grams of fiber. This makes black bean tacos an excellent choice if you are in need off increasing your fiber intake.

Aside from this recipe being full of fiber, the tacos can be topped with healthy and delicious fresh ingredients like avocado, cabbage, and salsa.

These add-ons add a nice flavor and will be certain to kick up your meal a notch.

Here’s how they are made…

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 large onion, diced
  • 1 1/2 teaspoons chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon kosher salt
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1/4 cup water
  • 8 corn tortillas

Toppings:

  • 1 bag cabbage slaw or shredded cabbage
  • 1 medium avocado, sliced
  • Salsa
  • Lime wedges

Directions:

  1. Heat the oil in a large skillet over medium-high heat until shimmering. Add the onion and cook, stirring occasionally, until softened, about 2 minutes. Stir in the chili powder, cumin, and 1/4 teaspoon salt. Add the beans and water.
  2. Cover the pan and reduce the heat to maintain a simmer. Cook for 5 minutes, then uncover and use the back of a fork to partially mash the beans, leaving about half whole. If there’s any remaining water in the pan, simmer the mixture uncovered until evaporated, about 30 seconds. Taste and adjust seasoning as needed.
  3. Meanwhile, heat the tortillas. Stack them on a microwave-safe plate and cover with a damp paper towel. Microwave in 30-second bursts until warm.
  4. Fill the tortillas with the black bean mixture and top with slaw or cabbage, avocado, and salsa. Serve with lime wedges.

Recipe Source:
https://www.thekitchn.com/recipe-10-minute-black-bean-tacos-233042

Roasted Veggie & Quinoa Salad Recipe

roasted veggie n Quinoa salad

If you’re a salad lover, this recipe is one you’re going to want to add to your recipe box.

The stars of this particular salad dish are leafy greens, veggies, and quinoa, which all contain fiber.

Mix them all together, and this meal will be sure to give you your daily dose.

Here’s how it’s made…

Ingredients:

  • 2 cups mixed salad greens
  • 1 cup roasted root vegetables
  • ½ cup cooked quinoa
  • 1-2 tablespoons vinaigrette
  • 1 tablespoon crumbled feta cheese
  • 1 tablespoon sunflower seeds

Directions:

  1. Combine greens, roasted vegetables and quinoa; drizzle with vinaigrette.
  2. Top the salad with feta and sunflower seeds.
  3. Enjoy!

Recipe source:
http://www.eatingwell.com/recipe/261290/roasted-veggie-quinoa-salad/

Stuffed Sweet Potato with Hummus Dressing Recipe

sweet potato and hummus

Not only are sweet potatoes delicious, but they are also…

  • Inexpensive to buy.
  • Easy to cook.
  • A great source of insoluble fiber.

If you enjoy sweet potatoes, give this following recipe a try…

Ingredients:

  • 1 large sweet potato, scrubbed
  • ¾ cup chopped kale
  • 1 cup canned black beans, rinsed
  • ¼ cup hummus
  • 2 tablespoons water

Directions:

  1. Prick sweet potato all over with a fork. Microwave on high until cooked through, 7 to 10 minutes.
  2. Wash kale and drain, allowing water to cling to the leaves. Place in a medium saucepan; cover and cook over medium-high heat, stirring once or twice, until wilted.
  3. Add beans; add a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally, until the mixture is steaming hot, 1 to 2 minutes.
  4. Split the sweet potato open and top with the kale and bean mixture.
  5. Combine hummus and 2 tablespoons water in a small dish. Add additional water as needed to reach desired consistency.
  6. Drizzle the hummus dressing over the stuffed sweet potato.

Recipe Source:
http://www.eatingwell.com/recipe/260717/stuffed-sweet-potato-with-hummus-dressing/

Taking care of your gut by eating fiber-rich foods is important. However, there are many other things–like detoxing–that you should do to improve and maintain your gut health.

To discover how a detox works and why you should try it, check out my post entitled What a Detox Is, How It Works, and Why Detoxing Is Important for Your Health.

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