High Fiber Recipes Can be Easy and Delicious

If the thought of cooking a recipe high in fiber makes you envision heavy, thick foods that you can barely take a bite out of, think again!

There are many places to find a high fiber recipe right online.

One of the sites we really like is the Mayo Clinic site (www.mayoclinic.com).

Packed full of healthy recipes in many specific diet categories, you can find dozens of recipes in the high fiber area that you are sure to enjoy.

Each of the high fiber recipes listed contain at least five grams of fiber.

Other sites with high fiber recipes include www.allrecipes.com and www.recipezaar.com.

Both of these sites have many, many high fiber recipes to choose from, and you have the advantage that each recipe has reviews to help you choose, or contain tips on cooking the dish.

Below you can enjoy Tomato-Basil Pizza and Bakes Ziti with Vegetables, just two of the many high fiber recipes found on the Mayo Clinic website.

Tomato-Basil Pizza

Serves 4

Ingredients

1 cup whole-wheat (whole-meal) flour

1 cup all-purpose (plain) flour

1/2 teaspoon salt

1/2 teaspoon sugar

1 teaspoon yeast

1 teaspoon olive oil

3/4 cup warm water

2 cups canned unsalted crushed tomatoes, drained

2/3 teaspoon dried basil

2/3 teaspoon ground black pepper

1/2 teaspoon garlic powder

1 cup reduced-fat mozzarella cheese

Directions

Preheat the oven to 375 F.

Lightly coat a 10-inch round pizza pan with cooking spray.

In a large bowl, combine the flours, salt, sugar and yeast.

Add the oil and warm water and mix well.

Turn the dough out onto a generously floured work surface.

With floured hands, knead the dough for 1 minute.

If dough is too sticky, add flour 1 teaspoon at a time.

Gather into a loose ball.

Cover dough with plastic wrap and let rest 10 minutes.

In a small bowl, stir together the tomatoes, basil, black pepper and garlic powder.

Roll out pizza dough and press into the prepared baking pan.

Spread the tomato mixture over the dough.

Top with cheese.

Bake until the dough is browned and the cheese is bubbly, about 10 to 20 minutes.

Cut the pizza into 8 slices and serve immediately.

Nutritional analysis (per two-slice serving):

Calories 337, Cholesterol 18 mg, Protein 15 g, Sodium 480 mg, Carbohydrate 54 g, Fiber 7 g, Total fat 6 g, Potassium 357 mg, Saturated fat 3 g, Calcium 274 mg, Monounsaturated fat 2 g.

There are so many delicious high fiber recipes to try we thought we’d add another one.

Also from the Mayo Clinic website, this recipe packs in nine grams of fiber!

Baked Ziti with Vegetables

Serves 2

Ingredients

2/3 cup uncooked ziti (about 2 ounces)

1 can (14 ounces) low-sodium tomatoes, drained (reserve 1/2 cup of the juice)

1/2 cup sliced carrots

1 cup chopped broccoli

1/2 cup diced green bell pepper

1/4 cup sliced mushrooms

2 garlic cloves, minced

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon ground black pepper

1/2 cup reduced-fat mozzarella cheese

1/2 cup Parmesan cheese

Directions

Preheat the oven to 375 F.

Lightly coat a baking dish with cooking spray.

Fill a large pot 3/4 full with water and bring to a boil.

Add the ziti pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions.

Drain the ziti pasta thoroughly.

In a nonstick frying pan over medium heat, add the reserved juice from the canned tomatoes.

Stir in the carrots, broccoli and green pepper.

Saute the vegetables until tender, about five minutes.

Add the mushrooms and garlic and cook for another five minutes.

Add the tomatoes, basil, oregano and black pepper to the vegetable mixture.

Cook over low heat for three to five minutes.

Transfer the cooked vegetables to a large bowl.

Add the cooked pasta and mozzarella cheese.

Toss gently to mix.

Spoon the mixture into the prepared baking dish.

Sprinkle with the Parmesan cheese.

Cover with aluminum foil and bake until the mixture is hot and bubbly, about 30 minutes.

Remove the aluminum foil after 15 minutes.

Divide the pasta among warmed individual bowls.

Serve immediately.

Nutritional analysis (per serving):

Calories 360, Cholesterol 35 mg, Protein 23 g, Sodium 613 mg, Carbohydrate 45 g, Fiber 9 g, Total fat 11 g, Potassium 564 mg, Saturated fat 6 g, Calcium 541 mg, Monounsaturated fat 3 g.

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