This recipe is a great grab-and-go breakfast or a satisfying snack. Fiber from the oatmeal makes this a filling treat, and the mixed berries are rich in a family of phytochemicals called anthocyanins, among others. Anthocyanins are found in many plant foods that vary in the red/blue/purple color range. Research has shown that these chemicals may have a protective effect on our heart health and on neurodegenerative diseases, such as Alzheimer’s and dementia, in addition to acting as powerful antioxidants.
Tag: fiber
Mushroom Soup
Eating fungi has a multitude of health benefits. Mushrooms are a great source of fiber and are packed with vitamins, minerals, antioxidants and anti-inflammatories. Though mushrooms are fungi, and technically not vegetables, we categorize them as such for dietary purposes. When compared to other veggies, mushrooms have some of the highest amount of vitamin D when exposed to UV light. They are also a good source of B vitamins, particularly B2 and B3, and the B12 that is in mushrooms is more bioavailable than the forms in other vegetables. Much research has been done on mushrooms and their potential benefits on healing cancers and neurogenerative diseases, but the research continues and there are no definitive recommendations.
Mushrooms make a tasty addition to any meal. This soup is a Hungarian classic—creamy, bright, savory—and the perfect thing to ease the pre-spring chill.
Maple Glazed Carrots
Winter is time for cozy hibernation foods; we crave the hardy, the sweet and the savory. This recipe hits all three of those cravings: roasty savory carrots, smothered in sweet maple. Carrots are a wonderful vegetable, a good source of fiber and carotenoids.
We know carrots are a healthy choice, but what about maple? Is it healthier than regular sugar? This is a common question, and any people make the switch in their cooking, baking, even in their coffee, favoring maple syrup, agave nectar or honey over table sugar. Maple syrup, for example, contains 67 different healthful compounds, including calcium, zinc, manganese and amino acids. Other natural sweeteners are similar in that they do have added nutrients when compared to white sugar; however we need to keep in mind the big picture: its still sugar. Too much can add an excess of calories to your diet and will still have an influence on your blood sugar levels. That being said, eating something sugary with fiber (like in the carrots) protein and heart-healthy fats will help slow that sugar absorption, giving you long lasting energy and steadier blood glucose levels.
Roasted Acorn Squash
Acorn Squash is a fall favorite! And it should be, as it’s an edible aesthetic countertop adornment to mark the season. It’s a rich source of vitamin A, and the vitamin A building blocks called carotenoids, which have been shown to be beneficial not only for our eye health but also for the health of our skin, and lowering risk of heart disease and stroke.
Acorn squash is also high in fiber at 5g per ½ cup. Fiber acts like a magnet to LDL, our “bad” cholesterol, clinging to it and taking it away and out of our bodies. This helps improve our cholesterol levels, leaving us with a happier heart. All the winter squashes are a good sources of Vitamin A, carotenoids and fiber. The spice blend in this recipe is tasty on many different kinds squashes, try it on butternut squash, delecata squash, pumpkin or even sweet potatoes.
Pumpkin Spice Overnight Oats
Oh yes, it’s that time again. Time to bathe ourselves in the delectable sensation of warm sweet spices in every way we can. Pumpkin spice candles, pumpkin spice soaps and lotions, and, of course, pumpkin spice foods. This recipe for overnight oats will be just the thing start spooky season right. It’s easy, perfect for making a head of time, and full of protein, fiber, anti-inflammatory spices and omega-3 healthy fats. You can eat this cold or reheat it in the microwave. Add whatever toppings you like; try toasty almonds, cranberries or coconut flakes.
Vegan Pecan Apple Chickpea Salad Wraps
Vegan recipes don’t have to be boring. Check out this apple chickpea wrap, filled with fiber and plant-based protein, that comes together in 15 minutes.
Spicy Jalapeno Tuna Melt
Tuna melts are good, but this one will knock your socks off! Eating healthy doesn’t have to be devoid of flavor, and this recipe proves it. For the bread, aim for high fiber and protein for fullness.
Roasted Carrot and Cauliflower Quinoa Salad
Did you know quinoa is rich in protein, fiber and B vitamins? This recipe is full of flavor and has a delicious tahini dressing that pairs well with the roasted veggies. One serving of this salad provides 10 grams of fiber, which is 1/3 of our daily recommended intake!
Make the Most of the Fall Harvest
Mindy Athas, outpatient dietitian nutritionist and certified specialist in oncology nutrition, shares a host of fall nutrition tips and resources.
Slow Cooker Baked Beans
There is nothing better than a warm side of baked beans, and now you have a recipe you can make in the slow cooker! Pair with a turkey burger on a whole wheat bun and a side salad for a well-balanced meal.