HIGH FIBER RECIPES from sparkepeople.com

peanut butter flax hot cereal

4 tbsp flax meal
0.5 cup boiling water
2 tbsp peanut butter(I use Naturally More-it has more fiber and added flax)
0.25 tsp cinnamon

Directions

Pour the boiling water over the flax meal and stir thoroughly.

Add the peanut butter and cinnamon. Let the mixture thicken for 1-2 minutes.

Enjoy!

(You can make a half-portion of this for when you want just a taste!)

Number of Servings: 1

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 331.5

• Total Fat: 25.0 g
• Cholesterol: 0.0 mg
• Sodium: 2.5 mg
• Total Carbs: 14.5 g
• Dietary Fiber: 10.3 g
• Protein: 13.0 g

Reuben Burritos - sort of!

1 Tortilla Factory Low Carb High Fiber Wheat Tortilla
 

2 oz. extra lean deli pastrami sliced extra thin
1 oz provolone
1 cup cabbage (I buy slaw bags)
1/2 tbsp each - lite mayo, low carb ketchup
 

Directions

Put tortilla on micro-safe plate and pull apart the pastrami evenly over the top, then do the same with the cheese.

Mix together the mayo/ketchup in a tiny bowl

Nuke until cheese is almost all the way melted.

Remove - add cabbage in a line on 1/2 the tortilla,
then the dressing on the top of the cabbage.

Roll up like a tortilla and ENJOY!!

Number of Servings: 1

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 265.3

• Total Fat: 14.2 g
• Cholesterol: 48.6 mg
• Sodium: 1,038.3 mg
• Total Carbs: 16.6 g
• Dietary Fiber: 9.1 g
• Protein: 25.5 g

Whole Wheat Berry Pancakes

Whole Wheat Flour - 3/4 cup
Splenda - 1 tsp
Baking Powder - 1/2 tsp
Egg White - 1
Olive Oil - 1 tsp
Skim Milk - 3/4 cup
Blueberries - 1/2 cup

Directions

Mix dry ingredients together in a mixing bowl. In a separate bowl, beat egg white into the teaspoon of oil. Add egg mixture to dry ingredients. Add milk slowly, stirring until you get the right consistency.
Using a low calorie pan coating spray such as Pam, fry pancakes on both sides until golden brown and cooked all the way through.

Makes 2 x 4" pancakes

Number of Servings: 1

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 472.6

• Total Fat: 6.4 g
• Cholesterol: 3.7 mg
• Sodium: 1,559.6 mg
• Total Carbs: 87.2 g
• Dietary Fiber: 12.9 g
• Protein: 22.5 g

Mexican Lasagna

6 La Tortillia Factory Low-Carb/Low-Fat Tortillias
1 Can (16 oz) Fat Free Refried Beans
1 Cup Shredded Low Fat Cheddar Cheese
1 Can (15 oz) diced tomato (drained )
 

1/2 Cup Chunky Salsa
1 Tbs Chili Powder
2 tsp Minced Garlic
1 Medium Onion Diced
1 tsp Hot Pepper Sauce (or to Taste)

Directions

Preheat oven to 350.
Spray 8.4 x 11 inch casserol dish with Non-Stick Cooking Spray.

Mix Refried Beans, 1/2 cup cheese, tomatoes, chili powder, garlic, onion, and hot pepper sauce in a bowl.

Lay 2 tortillas in the bottom of an casserole dish, top with 1/3 bean mixture, salsa, and remaining cheese. Continue 2 more layers.

Bake at 350 for 40 minutes.

Serves 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 226.0

• Total Fat: 3.9 g
• Cholesterol: 4.0 mg
• Sodium: 1,491.7 mg
• Total Carbs: 39.1 g
• Dietary Fiber: 15.6 g
• Protein: 16.8 g

Strawberry Breakfast Shake

vanilla soy protein concentrate
1 cup frozen strawberries
 

1 cup milk 1%
1 tsp flax seed
1tsp vanilla extract
1/2 cup sliced bananas
2 oz light strawberry yogurt
 

Directions

Add all the ingredients into a blender.
Use the ice crush feature for about 30 secs.
Mix at high speed for another 30 secs.
Then pulse mixture for 4-5 pulses.
Mix until well blended.
You can split this up to make two servings at about 11/2 cup each....subract half the calories if you do this.
Single serving makes 3 cups.

Number of Servings: 1

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 421.0

• Total Fat: 7.0 g
• Cholesterol: 13.9 mg
• Sodium: 399.0 mg
• Total Carbs: 61.5 g
• Dietary Fiber: 9.8 g
• Protein: 31.7 g

HEALTHY SMOOTHIES from greatist.com

 Black and Blue Smoothie

Though this smoothie has a misleading name (it’s because of the berries!), it’s got a hearty dose of spinach which can actually help speed healing (because it’s a great source of vitamin K).

2-3 cups organic spinach 

1 cup milk (or juice) of choice

1 banana

¼ cup blueberries, frozen

¼ cup blackberries, frozen

3 ice cubes

PKB (Pumpkin, Kale, Banana) 

Mmmmm, pumpkin. The delicious fall favorite has nearly no fat, but adds a creamy thick consistency anything it’s added to. It’s also loaded with antioxidants, like alpha- and beta-carotene, which convert into vitamin A in the body. This harvest drink also uses cinnamon, which can help fight inflammation.

3 leaves kale

½ cup vanilla soymilk

1 tablespoon flax seed

1 banana, frozen

¼ teaspoon cinnamon

½ cup pumpkin

3 ice cubes

Banana Java 

Many of these smoothies feature banana as their main event, but it takes the spotlight in this coffee variety. The superfood is mostly known for it’s potassium punch, but it’s also got carotenoids, which are especially good for our eyes.

1 banana 

⅓ cup oats

1 scoop vanilla whey protein

¼ cup skim milk

1 cup coffee

Chunky Monkey 

Chocolate milk can help the body recover after exercise because of its carb-to-protein ratio (four to one) [3]. And combining chocolate, peanut butter, and banana is always a win.

1 medium banana

1 tablespoon peanut butter

1 cup low-fat chocolate milk

3 ice cubes

Caramel Apple Cider 

This treat uses apple cider, which is a good source of potassium and vitamin C. To get extra fancy, rim the glass by dipping it in cider and then in a mixture of cinnamon and sugar.

1 cup apple cider

½ apple, peeled and diced

½ cup low-fat vanilla frozen yogurt

1 tablespoon caramel sauce

½ teaspoon cinnamon

3 ice cubes

BARIATRIC DESSERTS from mynewselfbariatrics.webhealthyrecipes.com

Peanut Chocolate Chip Cookies 

• • 3 egg whites
  • 3/4 cup sugar
  • 1 tsp vanilla extract
  • 1/2 cup dark chocolate chips
  • 1/4 cup chopped unsalted peanuts (optional)

Preparation

• • Preheat oven to 400°. Line two baking sheets with foil. Lightly coat foil with nonstick cooking spray.
  • In a bowl, beat the egg whites until foamy. Add sugar 1/4 cup at a time, and continue beating until stiff peaks form. Beat in vanilla. Fold in chocolate chips and peanuts.
  • Spoon cookie mixture by teaspoonfuls onto baking sheets and place in oven. Turn off oven immediately and keep baking sheets in oven until oven cools, at least 2-1/2 hours or overnight (do not open oven door). 
  • Peel cookies off foil and store in an airtight container.

Yield: 24 cookies

Nutrition Facts

Serving Size: 1 cookie

• Calories: 45
• Fat: 1g
• Saturated Fat: 0
• Cholesterol: 0
• Sodium: 6mg
• Carbohydrate: 6g
• Fiber: 0
• Protein: 1g
• Sugar: 5g

Mexican Chocolate Pudding 

• • 8 oz dark chocolate chips
  • 1/4 tsp olive oil
  • 12 oz light silken tofu
  • 2 tsp cinnamon
  • 1/8 tsp cayenne pepper
  • 1 Tbsp vanilla
  • 1/2 cup fat free whipped topping
  • Shaved dark chocolate, for garnish, if desired

Preparation

• • Shaved dark chocolate, for garnish, if desired
  • In a microwave-safe bowl, combine chocolate chips and olive oil. Microwave on high for 20 seconds, stir, and continue to microwave at 10-second intervals until melted.
  • In a blender, purée tofu until creamy, scraping sides as needed. Add cinnamon, cayenne and vanilla and purée until smooth. Add melted chocolate and purée until well blended, scraping sides as needed.
  • Spoon into 10 custard cups and chill, covered, for 4 hours or overnight. Serve topped with a dollop of whipped topping and shaved chocolate, if desired.

Yield: 10 servings

Nutrition Facts

Serving Size: 1/4 cup

• Calories: 142
• Fat: 7g
• Saturated Fat: 4g
• Cholesterol: 0
• Sodium: 14mg
• Carbohydrates: 17g
• Fiber: 1g
• Protein: 3g
• Sugar: 12g

Meringue Cookies 

• • 4 egg whites
  • 1/2 cup granulated sugar
  • 1/2 cup confectioners sugar
  • Food coloring, nuts or dark chocolate chips, optional

Preparation

• • Preheat oven to 200°.
  • With a hand mixer, beat egg whites until frothy. Mix in sugars until stiff peaks start to form. Do not over mix.
  • Tint with food coloring if desired, or add nuts or dark chocolate chips and fold in gently.
  • Transfer dough to a pastry bag fitted with a fluted tip and pipe meringues 2 inches apart onto a baking sheet (or use 2 spoons to drop mounds of meringue onto baking sheet). Bake in oven for 2 hours. Turn off oven, but do not remove cookies. Leave in oven for at least 2 hours, or overnight (do not open oven door).
  • Store in an airtight container.

Yield: 24 cookies

Nutrition Facts

Serving Size: 1 cookie

• Calories: 29
• Fat: 0
• Saturated Fat: 0
• Cholesterol: 0
• Sodium: 9mg
• Carbohydrates: 7g
• Fiber: 0
• Protein: 1g
• Sugar: 7g

Yogurt Parfait 

• • 1/2 cup uncooked oats (gluten free if needed)
  • 1/4 cup sliced natural almonds
  • 2 Tbsp wheat germ
  • 1 Tbsp orange juice
  • 1 Tbsp honey
  • 1/2 tsp cinnamon
  • 12 oz nonfat vanilla Greek yogurt
  • 12 oz nonfat plain Greek yogurt
  • 1 cup sliced strawberries
  • 1 cup blueberries

Preparation

• • Preheat oven to 325°. Lightly spray 8-inch square baking pan with nonstick cooking spray; set aside.
  • In a bowl, combine oats, almonds and wheat germ. In another small bowl, combine orange juice, honey and cinnamon. Add juice mixture to oat mixture; mix well. Spread mixture evenly into prepared pan. Bake for 20 to 25 minutes, or until toasted, stirring twice during baking. Remove from oven. Transfer mixture to sheet of foil to cool completely.
  • In a bowl, combine the yogurts. In parfait or other glasses, layer the yogurt, berries and granola.

Yield: 6 servings

Nutrition Facts

Serving Size: 1/2 cup yogurt, 2 Tbsp granola, 1/3 cup berries

• Calories: 165
• Fat: 3g
• Saturated Fat: 0
• Cholesterol: 0
• Sodium: 36mg
• Carbohydrates: 21g
• Fiber: 3g
• Protein: 15g
• Sugar: 13g

Blueberry and Peach Crisp 

• • 4 medium peaches, sliced
  • 1 cup fresh or frozen blueberries
  • 1 Tbsp unpacked brown sugar
  • 2 Tbsp orange juice
  • 1 Tbsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/3 cup chopped walnuts
  • 1/2 cup Honey Nut Clusters® cereal, slightly crushed

Preparation

• • Preheat oven to 375°. Lightly coat bottom and sides of square baking dish (8 x 8 inches) or rectangular baking dish (11 x 7 inches) with nonstick cooking spray.
  • Place peaches and blueberries in baking dish. In a small bowl, mix brown sugar, orange juice, cinnamon and nutmeg. Drizzle mixture over fruit.
  • Sprinkle fruit with walnuts and cereal. Bake for 10 to 15 minutes, or until peaches are tender when pierced with a fork. Serve warm or cold.

Yield: 6 servings

Nutrition Facts

Serving Size: 1/2 cup

• • Calories: 106
  • Fat: 4g
  • Saturated Fat: 0
  • Cholesterol: 0
  • Sodium: 24mg
  • Carbohydrates: 16g
  • Fiber: 2g
  • Protein: 1g
  • Sugar: 10g