Fiber Forward Recipes to Make this Month

Dec. 29, 2023

A healthy diet can help you manage cancer side effects, aid in your recovery, improve your overall health, and may even lower your future cancer risk. High-fiber diets specifically have been linked to health benefits such as improved metabolism and heart health, and lower blood cholesterol levels. So, what exactly is dietary fiber? It’s a type of carbohydrate found in plant-based foods and there are two main types. Soluble fiber is able to hold water, whereas insoluble fiber resists the absorption of water. Daily dietary fiber intake recommendations are 21-25 grams per day for women and 30-38 grams per day for men, but unfortunately, the majority of Americans do not get nearly enough fiber.

January is National Fiber Focus Month, which is a prime time to evaluate your fiber intake and ensure you’re getting enough fiber in the new year and beyond. Dietary fiber can be found in foods like whole grains, legumes, nuts and seeds, fruits, and veggies.  Learn what high-fiber foods you should eat and dig into these fiber-forward recipes. 

Dietary Fiber Food Sources:

  • Vegetables:

    • Spinach

    • Kale

    • Broccoli

    • Carrots

    • Brussels sprouts 

    • Green beans 

    • Asparagus

    • Sweet potato

    • Tomato

    • Zucchini

  • Fruits:

    • Apples 

    • Apricots 

    • Bananas

    • Blackberries 

    • Figs

    • Grapefruit 

    • Kiwis

    • Oranges

    • Mango

    • Pears 

    • Plums 

    • Raspberries

    • Strawberries 

  • Nuts & Seeds:

    • Almonds

    • Pumpkin seeds

    • Chia seeds

    • Walnuts

    • Pecans

  • Legumes: 

    • Black beans

    • Garbanzo beans

    • Lentils

    • Pinto beans

  • Whole grains: 

    • Barley

    • Brown rice

    • Oatmeal

    • Quinoa

Fiber-Forward Recipes:

Sweet Potato Black Bean Dip

This sweet potato black bean dip is a flavorful fiber-forward fan favorite and makes a great appetizer or side dish. 

Ingredients:

The Sweet Potatoes:

  • 2 medium organic sweet potatoes, cubed, skin on (or peeled if desired)

  • 2 Tbsp olive oil or avocado oil

  • 1/4 tsp sea salt

  • 1/2 tsp ground cumin

  • 1/2 tsp chili powder

The Sauce: 

  • 1 ripe avocado

  • 3 Tbsp lime juice

  • 1/4 tsp sea salt

  • 1 Tbsp maple syrup (optional)

  • 2 Tbsp minced jalapeño (optional // omit for less heat)

  • Water to thin

The Rest:

  • 1 15-ounce can black beans, rinsed and drained

  • 1/4 tsp sea salt

  • 3/4 tsp ground cumin

  • 1/2 tsp chili powder

  • 1/4 cup finely chopped cilantro

  • 1/4 cup red onion, finely diced

  • 1 cup whole corn kernels

The Serving Part:

  • Corn or plantain chips

  • Fresh cilantro

  • Lime wedges

  • Diced red onion

Instructions:

  1. Preheat oven to 375 degrees F (190 C) and line a baking sheet with parchment paper.

  2. Add sweet potatoes, oil, salt, cumin, and chili powder and toss to coat. Bake for 20 minutes or until soft and lightly browned. Set aside.

  3. In the meantime, add all sauce ingredients (except water) to a small mixing bowl and mash/mix to combine. Taste and adjust seasonings as desired, adding more lime for acidity, maple syrup to sweeten, or salt to taste. Thin with a little water (1-2 Tbsp / 15-30 ml) until it’s slightly saucier than guacamole. Set aside.

  4. To a medium mixing bowl, add black beans, salt, cumin, and chili powder and toss to combine. Then add cilantro, onion, corn, and roasted sweet potatoes to the sauce and toss to combine. Add sauce and gently stir/toss to coat. Taste and adjust seasonings as needed.

  5. Serve with corn or plantain chips and garnish with fresh cilantro, lime, or onion (all optional). Store leftovers covered in the refrigerator for 2-3 days, though best when fresh.

Notes:

  • Adapted from Minimalist Baker’s Southwest Sweet Potato Black Bean Dip recipe

Lentil Soup

Cozy up with a cup of this delicious and nourishing lentil soup full of fiber this winter. 

Ingredients:

  • 2 tablespoons coconut oil

  • 1 medium onion, chopped

  • 4 garlic cloves, minced

  • 3 tablespoons minced ginger

  • 1 tablespoon mild curry powder

  • ¼ teaspoon crushed red pepper flakes, more to taste

  • 1 (28-ounce) can fire roasted diced tomatoes

  • 1 cup dried French green lentils, rinsed and drained

  • 2½ cups water

  • 1 (14-ounce) can full-fat coconut milk

  • ½ teaspoon sea salt, more to taste

  • Freshly ground black pepper

  • ½ cup diced cilantro

  • 2 tablespoons fresh lime juice

Instructions:

  1. Heat the oil in a large pot over medium heat. Add the onion and a pinch of salt and cook until soft and lightly browned around the edges, 8 to 10 minutes, reducing the heat to low as needed.

  2. With the heat on low, add the garlic, ginger, curry powder, and red pepper flakes and cook, stirring, until fragrant, about 2 minutes.

  3. Add the tomatoes, lentils, water, coconut milk, ½ teaspoon salt, and several grinds of black pepper. Bring to a boil, cover, and reduce to a simmer, stirring only occasionally, until the lentils are tender, 25 to 35 minutes. If your soup is too thick, stir in 1/2 to 1 cup more water to reach your desired consistency.

  4. Stir in the cilantro and lime juice. Season to taste with salt and pepper and serve.

Notes:

  • Adapted from Love & Lemons’ Best Lentil Soup recipe

  • Leftover soup can be stored in the fridge for up to 4 days and also freezes well. 

  • If it thickens too much in the fridge, stir in a little water while you reheat it until you reach your desired soup consistency.

Overnight Oats

Overnight oats are packed with fiber and a great breakfast option to prep in advance, as they store for up to 5 days. 

Ingredients:

  • 1 cup rolled oats

  • 2 tbsp ground flax meal

  • 2 tbsp chia seeds

  • 1/4 tsp cinnamon

  • 1/2 cup plain Greek yogurt, or vegan alternative

  • 1 1/4 cup milk of choice

  • 2 tbsp maple syrup

  • 1 cup raspberries

Instructions:

  1. Mix together oats, chia seeds, flax meal, and cinnamon in a medium-sized bowl. 

  2. Add the Greek yogurt, milk, and maple syrup and thoroughly mix everything together.

  3. Let the mixture sit for about five minutes, then stir again. Make sure the flax meal and chia seeds are mixed well and not settled at the bottom of the container.

  4. Add the raspberries and stir in.

  5. Portion the mixture into two servings, transfer into airtight containers, and refrigerate overnight, or for at least four hours. Mason jars are a great way to store overnight oats. 

  6. After 4 hours, your overnight oats are ready to enjoy!

Find More Articles