A high fiber meal has advantage and disadvantage both depending on amount of consumption. A meal rich with high fiber does many favors for our heart, vain and protects some diseases like diabetes; strokes etc. at the same time if you consume excess of fiber intake then you may experience diarrhea, dehydration and bowel obstruction. Fiber is mainly found from plant sources like ban, broccoli, cabbage, berries, leafy greens, celery, squash, beans etc. every adult needs 25 grams of fiber per day. Hare I am presenting some high fiber recipes that are well enough for daily needs of fiber.
Baked macaroni with red sauce
Whole-wheat recipe contains insoluble fiber. So consuming the dish your digestive system will maintain bulk and prevents constipation.
- Half-pound lean beef.
- Half cup diced onion.
- One box elbow macaroni
- Spaghetti sauce with less sodium
- Six tbsp. parmesan cheese.
Firstly, heat an oven and make a coat on a baking dish with cooking spray. Then cook the lean beef with onion in a non-stick frying pan until the meat and onion becomes browned. At the same time take ¾ water of a large pot and boil it. Put dome pasta on the boil water and cook it for 10-12 minutes. When the past becomes tender put the pot down and filter water from it. Now add pasta and spaghetti sauce to the cooked meats. Stir it and pour it on the baking dish. Bake it for 25-35 minutes then serve it adding some parmesan cheese.
In this recipe, we will use egg substitute and vegetables so you can cut much fat.
- Half cup chopped tomato.
- Two tbsp. chopped onion.
- Quarter cup frozen corn.
- Quarter cup egg substitute
- Whole wheat tortilla
- Two tbsp. salsa
In a pan take all the tomatoes, onion, corn and cook them in medium flame. If the vegetables become soft and water has been evaporated, add the egg substitute and cook for few minutes. Then serve it on the tortilla with salsa. Now fold it from side and make a roll. Then it is ready to serve.
Mango salsa pizza
This pizza is totally made with fruits and vegetables, which makes it an ultimate fiber rich dish
- One of chopped bell peppers.
- Half cup chopped onion
- Half cup chopped mango
- Half cup chopped pineapple.
- One tbsp. lemon juice
- Half cup cilantro
- 1 ½ inch whole grain pizza crust
Heat the oven to 425 F and coat a baking pan with cooking spray. Then mix the peppers, onions, mango, pineapple, lemon juice, and cilantro. Take some dough and roll it out. Then put it in the oven and cook for 15 minutes. Now take the crust out, pour all the mango salsa, and put it back in the oven. Cook it for 5-10 minutes until it is browned. Take it out and serve it cutting into slices.
These recipes are designed such a way so that you get proper amount of fiber you need. On the other side, it will help to reduce your belly fat drastically.
Last update: January 17, 2017 05:21:15 pm