HIGH FIBER, LOW CALORIE DENSITY RECIPES FOR WEIGHT LOSS

Welcome to another full day of eating focused on high fiber and low calorie density foods! All these recipes are geared towards weight loss as well as just getting more fiber in your diet. It is easy to get lots of fiber eating plants.


Watch the video version here:



STRAWBERRY BANANA OATS SERVES 1

INGREDIENTS

• desired amount of steel cut oats

• 1 cup strawberries (chopped)

• 1 ripe banana (sliced into coins)

• 1 tbsp ground flaxseed

• desired amount of plant milk

• ground cinnamon for garnish


Cook oats according to package directions. While cooking add in half of the sliced banana, the ground flaxseed, and some plant milk. Stir occasionally. Cook until desired consistency is achieved.


Pour oats into a bowl, and garnish with the other half of the banana, the strawberries, and ground cinnamon if desired. Add more plant milk if desired.



QUICK CREAMY CARROT SOUP SERVES 2

INGREDIENTS

• 4 large carrots (quartered)

• 2 cloves garlic

• 1/2 red bell pepper (stem removed)

• 1 green onion

• 1 cup vegetable broth (I used Better Than Bouillon Vegetable Base)

• 1/3 cup almond flour

• juice of 1/2 a large lemon

• nutritional yeast, garlic powder, smoked paprika, salt, ground pepper, and dried red chili’s to taste


Place all ingredients into a high-speed blender like a vitamix. Blend on high for 5 to 6 minutes until steamy. Adjust spices to your liking and serve immediately.

OIL FREE THREE BEAN SALAD SERVES 4

INGREDIENTS

• 15 oz. can great northern beans (rinsed and drained)

• 15 oz. can kidney beans (rinsed and drained)

• 15 oz. can garbanzo beans (rinsed and drained)

• 1/2 small red onion (finely chopped)

• 2 celery stalks, (finely chopped)

• 1/2 cup fresh Italian parsley (finely chopped)

• 1/3 cup apple cider vinegar

• 3 tbsp monk fruit sweetener

• salt and pepper to taste


In a large mixing bowl, add the 3 types of beans, celery, red onion, parsley, and a bit of salt and pepper. Pour on apple cider vinegar and monk fruit sweetener. Combine with hands.


Serve desired amount over a bed of greens. Stores well in a glass container with a lid for 3 to 4 days in the fridge.



CREAMY TOMATO BASIL PENNE SERVES 6

INGREDIENTS

• 2 14.5 oz. cans diced tomatoes (drained)

• 1 medium yellow onion (chopped)

• 6 cloves garlic (peeled and

crushed)

• 17.6 oz. whole grain penne pasta (brown rice, quinoa, or whole wheat are good options)

• 3/4 cups cashews (soaked and drained)

• 1 tbsp nutritional yeast

• fresh basil (chopped, desired

amount to taste)

•salt and freshly ground pepper to taste

•chili flakes to taste


Preheat oven to 400 ̊F and line a baking sheet with parchment paper.


Place tomatoes, onions, garlic, and a pinch of salt, and pepper onto baking sheet. Stir to combine a bit. Roast for 20 - 25 minutes.

While vegetables are roasting, cook pasta according to package directions. Strain pasta and set aside.


Next, transfer all ingredients on the baking sheet (including juices) into a high speed blender along with soaked and drained cashews and nutritional yeast. Blend until smooth. Taste and add salt and pepper as desired.


Toss pasta with sauce and top with fresh basil, salt, freshly cracked pepper and chili flakes if desired.




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