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In the Kitchen: Try these recipes that are high in fiber

This past Wednesday, I wrote about how important fiber is for your body and some of the foods that are a terrific source for getting more fiber into your diet. 

Fiber can help lower your risk of heart disease, lower your risk of Type 2 diabetes, and helps keep you full so you might lose some weight. Eating real food instead of some liquid stuff you mix up and drink, is always the best way to get the fiber you need. Here are some delicious, fiber rich recipes that taste amazing and you won’t even realize how healthy they are. Enjoy!


Artichoke, spinach and white bean dip

 2 cups canned artichokes packed in water, drained and coarsely chopped

1/2 teaspoon salt

1/2 teaspoon pepper

4 cups baby spinach, coarsely chopped

2 teaspoons fresh thyme leaves

2 cloves garlic, minced

2 tablespoons parsley, minced

1 cup canned white beans, drained and rinsed

1/3 cup parmesan, grated

1/2 cup sour cream


Preheat oven to 350 degrees. Spray oven-safe dish with non-stick cooking spray. In a bowl, combine all ingredients. Pour into baking dish and bake 30 minutes until hot and bubbly. Serve with pita chips, tortilla chips and raw veggies.

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Fruit salsa

 3 cups mixed fruit, such as chopped apples, oranges, kiwi, raspberries, strawberries, grapes or blueberries

2 tablespoons favorite jam

1 tablespoon honey

2 tablespoons fresh orange juice


In a small bowl, whisk jam, honey and orange juice. Place mixed fruit in a bowl and pour the jam/honey mixture over and toss to coat all of the fruit. Cover and refrigerate for a few hours before serving. Delicious with plain yogurt or topped with granola.

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Black bean quesadillas

1 ½ cups canned black beans, drained and rinsed

1 cup zucchini, finely chopped

1 cup frozen corn kernels, thawed

1/2 cup red onion, finely minced

1/2 cup cheddar cheese, grated

1/4 cup cilantro, minced

1 teaspoon cumin

1/2 teaspoon salt

1/2 teaspoon pepper

1 teaspoon hot sauce

2 large whole wheat tortillas


Preheat oven to 350 degrees. In a bowl, combine black beans, zucchini, corn, red onion, cheddar, cilantro, cumin, salt, pepper and hot sauce. Spray a non-stick skillet with cooking spray and add tortilla. Spoon half of the black bean mixture on half of the tortilla. Fold the other half over and cook a few minutes before flipping the quesadilla over and cooking another few minutes. Place quesadilla on baking sheet and then repeat with remaining tortilla and filling. 

Put quesadillas in preheated oven and bake 10 minutes until cheese has melted and filling is hot. Cut into wedges and serve with a dollop of sour cream and salsa.

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Quinoa salad

1 cup quinoa

1 ¼ cups water

1 lemon, juiced

1 garlic clove, minced

2 tablespoons olive oil

1 cucumber, peeled and chopped

1 pint of cherry tomatoes, halved

1/3 cup parsley, minced

1/4 cup red onion, minced

3/4 cup feta, crumbled


Rinse quinoa. Place quinoa in a sauce pan and add water. Bring to a boil and then reduce heat to a simmer, cover, and cook until quinoa is tender, about 20 minutes. Remove from heat and let stand five minutes before fluffing with a fork. Let quinoa cool — to cool quickly, spread out on a baking sheet. In a small bowl, whisk together lemon juice, garlic and olive oil. When quinoa has cooled, combine quinoa with cucumber, cherry tomatoes, parsley, onion and feta. Pour dressing over all, tossing to combine. Serve at room temperature, or cover and refrigerate until cold.

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Chicken stir-fry with eggplant, basil and ginger

1/3 cup fresh basil leaves

2 tablespoons fresh mint leaves

3/4 cup chicken broth, divided

1 red bell pepper, seeded and chopped

3 green onions, chopped

2 cloves garlic, minced

2 tablespoons fresh ginger, peeled and grated

2 tablespoons olive oil, divided

1 Asian eggplant, diced

1 cup onion, minced

1 pound boneless, skinless chicken breasts, cut into bite-size pieces

3 tablespoons soy sauce


In a blender or food processor, pulse basil, mint, ¼ cup chicken broth, 2 green onions, garlic and ginger. Do not puree. 

In a large skillet or wok, heat 1 tablespoon of the oil. Add eggplant, onion and red pepper, cooking until soft, about eight minutes. With slotted spoon, remove vegetables to a bowl. Heat remaining oil and cook chicken until cooked through. 

Add remaining chicken broth, cooked vegetables and basil/mint mixture to chicken. Heat until chicken broth is boiling. Stir in soy sauce and remaining green onion. Serve with rice, quinoa or noodles.