500 High Fiber Recipes: Fight Diabetes, High Cholesterol, High Blood Pressure, and Irritable Bowel Syndrome with Delicious Meals That Fill You Up and Help You Shed Pounds!

By Dick Logue

A high-fiber cookbook that's sturdy for the center and provides you virtually the main number of any cookbook out there. 500 High-Fiber Recipes proves that upping fiber doesn’t suggest slicing style, or spending hours within the kitchen on complex recipes.
 
choked with every little thing from savory stews to candy treats, readers get high-fiber models of meals they idea they'd to renounce like breads, pasta dishes, and cakes. It’s effortless to stick the high fibre direction while readers locate chapters devoted to each yearning that you can think of together with overseas cuisines, from Cajun and Mexican to Italian and Asian.

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Fold in chickpeas, olives, pimento, and parsley. flip combination into pastry shell. Bake in a 350°F (180°C, fuel mark four) oven for half-hour. most sensible with ultimate mozzarella and the Parmesan cheese. Bake approximately quarter-hour extra till set. allow stand for 10 mins. most sensible with quartered artichokes. Yield: eight servings every one with: 128 g water; 371 energy (56% from fats, 19% from protein, 26% from carb); 17 g protein; 22 g overall fats; eight g saturated fats; 7 g monounsaturated fats; 2 g polyunsaturated fats; 23 g carb; three g fiber; 2 g sugar; 283 mg phosphorus; 288 mg calcium; 2 mg iron; 697 mg sodium; 282 mg potassium; 841 IU diet A; 122 mg nutrition E; 10 mg nutrition C; one hundred thirty mg ldl cholesterol Fiber-Rich Casserole This makes both an excellent aspect dish or a meatless meal. It serves four as a prime dish and six as a facet dish. 1½ cups (355 ml) fowl broth 1 cup (130 g) thinly sliced carrot ½ cup (100 g) pearl barley 2 cups (200 g) cooked kidney beans, tired ¼ cup (40 g) chopped onion ¼ cup clean parsley three tablespoons (27 g) bulgur teaspoon garlic powder ¼ cup (30 g) shredded Cheddar cheese combine all jointly other than cheese. installed 1-quart (1 L) dish. Bake lined at 350°F (180°C, gasoline mark four) for fifty mins. discover; sprinkle on cheese. go back to oven to soften cheese. Yield: four servings each one with: 143 g water; 477 energy (9% from fats, 24% from protein, sixty seven% from carb); 30 g Protein; five g overall fats; 2 g saturated fats; 1 g monounsaturated fats; 1 g polyunsaturated fats; eighty two g carb; 29 g fiber; five g sugar; 541 mg phosphorus; 223 mg calcium; nine mg iron; 388 mg sodium; 1649 mg potassium; 5784 IU nutrition a; 21 mg ATE diet e; 12 mg diet c; nine mg ldl cholesterol Yield: 6 servings each one with: ninety six g water; 318 energy (9% from fats, 24% from protein, sixty seven% from carb); 20 g protein; three g overall fats; 1 g saturated fats; 1 g monounsaturated fats; 1 g polyunsaturated fats; fifty five g carb; 20 g fiber; three g sugar; 360 mg phosphorus; 148 mg calcium; 6 mg iron; 259 mg sodium; 1099 mg potassium; 3856 IU nutrition A; 14 mg diet E; eight mg nutrition C; 6 mg ldl cholesterol Brown Rice and Beans this can be a uncomplicated yet filling and good-tasting dish. ½ cup (95 g) brown rice 1½ cups (355 ml) water cup (33 g) sliced celery cup (55 g) chopped onion ½ cup (75 g) chopped eco-friendly bell pepper 14 oz (400 g) canned kidney beans, tired 2 cups (480 g) no-salt-added canned tomatoes ¼ teaspoon garlic powder teaspoon Tabasco sauce prepare dinner rice in water till water is absorbed. In a skillet, prepare dinner celery, onion, and bell pepper slowly over low warmth approximately 10 mins. upload beans, tomatoes, and seasoning. carry to a boil after which simmer, exposed, approximately 10 mins. upload cooked rice and combine. Yield: four servings every one with: 324 g water; 182 energy (3% from fats, 23% from protein, seventy four% from carb); eleven g protein; 1 g overall fats; zero g saturated fats; zero g monounsaturated fats; zero g polyunsaturated fats; 35 g carb; 12 g fiber; four g sugar; 189 mg phosphorus; 116 mg calcium; four mg iron; 32 mg sodium; 729 mg potassium; 253 IU nutrition A; zero mg diet E; 29 mg diet C; zero mg ldl cholesterol Bulgur Cheese Bake This makes a superb facet dish and will even be used as a whole meatless meal.

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