15 posts tagged Fiber
Mangos are already irresistibly sweet and juicy, but you can take them to a whole new level by throwing them on the grill. Grilling brings out the mango’s natural sugars, and topping them with a little cayenne and jalapeno creates a lovely sweet and spicy combo that would make a great side dish with fish. The antioxidants in mangos have been found to protect against breast cancer, and they are also a great source of fiber and Vitamin C.
- 3 mangos
- Kosher salt and freshly ground black pepper
- Cayenne pepper, to taste
- Extra virgin olive oil, for drizzling
- 1 lime, halved
- 1/2 cup Mexican crema (or 1/3 cup sour cream mixed with 2 tablespoons milk)
- Thinly sliced jalapeno peppers and fresh cilantro, for topping
Preheat a grill to medium. Peel the mangos and cut the flesh from the pit in large flat slices; lay on a baking sheet.
Season the mango slices with salt, black pepper and cayenne and drizzle with olive oil. Turn the slices over and repeat.
Grill the mango slices, turning once, until well marked, 2 to 3 minutes total.
Transfer to a platter and squeeze the lime juice on top. Drizzle with the crema and top with jalapenos and cilantro.
Recipe credit: Food Network
Have your pie and eat it too! This is the healthiest pie you’ll ever make, and it is completely raw—no worrying about rolling out crusts, cooking fruit or baking anything. Rhubarb and strawberries are both excellent sources of fiber and vitamin C, and leaving them raw preserves more of their nutrients than if they were to be cooked. The dates in the crust give you another dose of fiber, and the almonds provide protein, making for one well-balanced dessert!
1/3 rounded cup sliced rhubarb
1 cup fresh strawberries, sliced
1 Tbsp raw honey
1/2 cup raw almonds
5-6 pitted dates, chopped
pinch sea salt (optional)
- Thinly slice rhubarb and strawberries. Place in a bowl and drizzle with honey. Stir well, loosening any honey that has adhered to the bowl. Set aside.
- In a food processor, grind almonds into a flour. Add a pinch of sea salt if desired. Coarsely chop dates and add. Pulse to mix. The crust mixture will be crumbly.
- Press crust into the bottom of two ramekin dishes or one 4 inch pie dish. Top with strawberry-rhubarb filling–use discretion with the amount of juice you include as it can saturate thinner crusts if left to sit.
If preparing to serve later, add strawberry-rhubarb filling just before serving. Crust will keep in the fridge for several days, prepared strawberries are best within a day.
Recipe credit: Me Amoeba
Skate the Lake is almost here! Whether you’ll be participating in the marathon skate event this weekend or getting active in your own way, you’ll need some fuel to keep you going. Try these Coconut Cherry Chia Bombs! Chia seeds are not just for growing silly plants anymore. They offer an array of nutritional benefits including complete protein, antioxidants, Omega-3’s, fiber and blood-sugar balancing energy that will keep your body powered up and ready for a day of vigorous exercise. The flaxseeds in these Chia Bombs boast breast cancer preventing antioxidants and anti-inflammatory properties, and the dried cherries provide a sweet and tart pick-me-up.
Roll up a batch of these and keep them in your refrigerator, and grab a couple before you head out for a healthy, active day!
Coconut Cherry Chia Bombs
1 cup raw cashews
1.5 cups dried cherries chopped
2 Tbs ground toasted flax seed
1 cup unsweetened dried coconut flakes
1 Tbs chia seeds mixed with 3 Tbs water
1.5 tsp almond extract
1 Tbs agave syrup or more if you want sweeter
Additonal ¼ cup toasted coconut
Combine chia seeds and water and set aside for 15 minutes. Set oven to 300 degrees and toast coconut for 5-10 minutes until lightly toasted.
Add cashews to food processor and pulse until nuts are finely ground. Add all ingredients except the toasted coconut and pulse until thoroughly combined and a ball starts to form.
Using hands or a small cookie scoop, form balls about 1” in diameter. Roll the balls in the toasted coconut. Refrigerate.
Makes approximately 2 dozen.
Recipe credit: Integrative Nutrition
This soup is summer in a bowl, highlighting fresh, sweet corn and aromatic basil. Corn is often overlooked when thinking about healthy vegetables, but it is a surprisingly great source of antioxidants, as well as fiber and C and B vitamins. Try to choose corn that is organic and has not been genetically modified for optimal health benefits.
The tomatoes in this soup offer plenty of lycopene, which is shown to reduce the risk of breast cancer.
Enjoy this healthy, satisfying soup!
Corn, Tomato and Basil Soup
1 cup finely chopped onion
2 tablespoons extra-virgin olive oil
3-4 cloves garlic, minced
28 ounces canned, crushed tomatoes, preferably organic
1 cup water
3 cups fresh corn kernels cut from the cob
Salt and freshly ground black pepper to taste
1 cup finely chopped fresh basil
1. Sauté the onions in the olive oil in a saucepan over medium-high heat until they just begin to brown. Add the garlic and sauté for a minute, stirring constantly.
2. Pour in the tomatoes and cook, stirring occasionally, until they give up their juice. Cover and continue cooking about 5 minutes more.
3. Add the water and corn to the soup and cook until the corn is soft and the kernels lose their raw taste, about 5 minutes. Season to taste with salt and pepper. Stir in the basil, mix well, remove from heat, and serve immediately.
Recipe credit: Dr. Weil
This pasta makes use of two of the best summer ingredients: avocado and basil. This recipe is naturally vegan and can easily be made gluten-free depending on the type of noodles you use. It tastes great warm or cold and is a great dish to serve at a barbecue, or you can keep it in your fridge for a quick lunch. Thanks to the avocados, olive oil and walnuts, the pesto is full of cancer preventing fiber, vitamins, antioxidants and omega-3’s. Enjoy!
Avocado Pesto Pasta
1 pound thin noodles
1 bunch basil leaves
½ cup walnuts or macadamia nuts
2 ripe avocados, pitted and peeled
2 tablespoons fresh lemon juice
3 cloves fresh garlic, chopped
½ cup olive oil
Salt to taste
freshly ground black pepper to taste
In a large pot, bring water to boil. Add noodles and cook according to package.
Meanwhile, in a food processor, combine basil, walnuts, avocados, lemon juice, garlic and olive oil. Season with salt and pepper.
Drain noodles. In a large bowl, toss the noodles with the pesto until well combined.
Serve warm or chilled.
For more awesome healthy recipe ideas, check us out on Pinterest!
Recipe credit: Fuller Living
This beautiful salad is so easy and is a great way to make use of day-old bread and whatever fresh veggies you’ve found at the farmer’s market. This recipe uses vibrant green peas, asparagus and spinach, but feel free to add anything else you want, including cherry tomatoes, red onion and cucumber. You can use any kind of bread that you want, but we love a hearty whole grain loaf. Dressed with just a splash of heart healthy olive oil, this panzanella is low in fat and high in vitamins and fiber.
1 lb loaf of day-old bread, cut into 1-inch cubes
4 cloves garlic, chopped
1 shallot, chopped
1 tablespoon fresh thyme - just pluck leaves from the sprig
a couple pinches of salt
1/4 cup extra-virgin olive oil
1 bunch asparagus, cut into segments
2 cups peas
4 handfuls spinach
1/4 cup small basil leaves
In a large bowl toss the bread with the garlic, shallot, thyme, salt and olive oil. Turn the bread out onto a baking sheet and toast in a 350 degree oven for about 15 minutes - or until they are nice and golden and crunchy.
In a cold skillet pour in a splash of olive oil, a splash of water, and a couple pinches of salt. Dial up the heat and when the water starts to bubble stir in the asparagus. Cover, wait about twenty seconds, then add the peas. Cover again, wait a few seconds, then add the spinach. Cover and cook just a few more seconds until the spinach starts to collapse just a bit.
Put the bread crumbs in a large bowl. Now pour the asparagus and peas and all the pan juices over the top of the bread.
Give it a good toss, add the basil leaves and toss again. Serve immediately and enjoy!
Recipe credit: 101cookbooks.com
Tomorrow is the official first day of summer! It’s high time to bust out that bikini and enjoy a refreshing poolside beverage. Skip the calorie-laden smoothies and sodas and try one of these recipes from Breast Cancer Defense instead. Here is a creamy coconut shake that only tastes indulgent; it is low in sugar but high in protein and fiber. Keep a pitcher of this iced ginger tea in the fridge—it packs a punch of both flavor and antioxidants!
Creamy Coconut Shake
1 frozen banana
8 small frozen strawberries
2 dates, pitted
2 teaspoons raw cacao powder or cocoa powder
1 cup light coconut milk
2 teaspoons almond butter
1/4 teaspoon vanilla extract
8 ice cubes
Combine all ingredients in blender and blend until smooth.
Iced Ginger Tea
8 cups water
8 1/2-inch pieces peeled fresh ginger root
1/2 cucumber sliced thin
1 lemon sliced into rings
handful of fresh mint leaves, roughly torn
Place ginger pieces and water in a medium-large saucepan and bring to a boil over high heat. Once boiling, lower heat, cover and simmer for 10 to 20 minutes. The longer you simmer, the greater intensity of ginger flavor. Strain ginger pieces from water and discard. Let ginger tea cool to room temp before adding cucumber, lemon, and mint. Place into the refrigerator. Serve over ice!
In celebration of our launch of B4BC Canada, this week’s Tasty Tuesday highlights maple syrup, a delicious treat that has some surprising benefits! Pair it with these awesome low fat pancakes for an energy packed breakfast.
Maple syrup is an excellent source of manganese and zinc, two heart healthy antioxidants. When choosing your maple syrup, be sure to find a bottle that says “pure maple syrup,” not “maple flavored syrup.” The first one has all of the good stuff, but the second one is a poser made from corn syrup. Ew.
These pancakes are made with whole wheat flour for added fiber, and applesauce replaces oil to cut down on the fat. Adding banana gives you the extra bonus of vitamins B and C and potassium, too!
Banana Applesauce Pancakes
3/4 cup whole wheat flour
1 tbsp. baking powder
1 cup skim milk
1/3 cup unsweetened applesauce
1 ripe banana, cut in half
In a bowl, stir together the dry ingredients, and then add the egg and milk, mixing well. In a separate bowl, mash together half of the banana with the applesauce. Add the banana mixture to the batter and stir until combined.
Pour pancakes onto heated, lightly greased griddle or frying pan. Cook until bubbles form, flip, and cook for a couple more minutes. While pancakes are cooking, slice up the other half of the banana.
Serve hot with maple syrup and top with banana slices.
Whether you use it as a dip for pita or veggies, a spread for sandwiches or wraps, or eat it by the spoonful (wait…is that socially acceptable?), hummus is a wonderful food. It is incredibly versatile and sooo healthy! Hummus is made primarily from chickpeas (also called garbanzo beans) and tahini, which is a sesame paste. A few other simple ingredients, plus any number of other seasonings or additions that suit you, are blended together to make this creamy Middle Eastern favorite. Here is a breakdown of what some of the common ingredients in hummus have to offer:
- Chickpeas are full of protein, fiber, and antioxidants.
- Tahini is high in protein and calcium.
- Olive oil is a good source of monounsaturated fats.
- Garlic and lemon juice contain a lot of antioxidants and can help improve the immune system.
- Hummus on a whole contains a whole slew of great things including Omega-3’s, iron, vitamin B6, and amino acids that are known to boost your mood!
Are you convinced yet? We sure are. You can buy hummus at most grocery stores, but why do that when it is so easy to make it yourself? Check out this recipe and give it a try!
- 1 15.5 oz can chickpeas
- 1 clove garlic
- 2 tbsp. tahini
- Juice of one lemon
- 1 tsp. salt
- 1 tbsp. olive oil
Combine all ingredients except olive oil in the bowl of a food processor. Blend until smooth, and then slowly drizzle in the olive oil while the processor is running. If it is too thick, add water as needed. Serve as is, or topped with chopped Kalamata olives, another drizzle of olive oil, roasted pine nuts, fresh parsley, or anything your heart desires!
Kale has made an appearance on more than one Tasty Tuesday, but we just love it so much! It’s so versatile, and today we’re sharing yet another delicious way to enjoy it. This bowl is hearty but not heavy, and it will make your body feel very happy.
To recap on the health benefits of kale, it has breast cancer risk-lowering benefits, can lower cholesterol, helps with detoxification processes, has both antioxidants and anti-inflammatory benefits, and tons of fiber and vitamins.
Coconut, aside from being super yummy, has more benefits than we can list. Just trust us and eat it.
Farro is a grain similar to barley. It is high in fiber, protein, vitamins, and magnesium. If you are unable to find farro, brown rice would be a great substitute in this dish.
Here’s how you put it all together:
Crunchy Kale and Coconut Bowl with Farro:
1 tsp. sesame oil
2 tbsp. soy sauce
1/2 tsp. Sriracha
1/3 cup olive oil
5 cups dino kale, ribs removed and leaves torn into bite-sized pieces
1 cup unsweetened large flake coconut
1 cup uncooked farro
Preheat oven to 350 degrees.
To cook the farro, bring several cups of water to boil in a medium pot. Salt the water, and add the farro. Reduce heat to a simmer and cook the farro, uncovered, for 17-20 minutes. The farro should be soft but still have a bit of a chewy bite. Drain the farro and set aside.
In a small bowl, mix together the sesame oil, soy sauce, and sriracha. Slowly drizzle in the olive oil, constantly whisking.
Line a baking sheet with parchment paper. Place the kale and coconut on the baking sheet, drizzle with about half of the dressing, and toss around to coat all the pieces.
Bake for about 12-15 minutes, until browned and crispy. Scoop some farro and kale into a bowl, and drizzle with a little more dressing.
Enjoy : )
Recipe credit to Joy The Baker.