Tag high fiber

The perfect dip to add in your Buddha bowl. Why? It’s full of protein and fiber that will fill up your belly, keep you full for a while and that blood sugar in tact. This is so creamy you’ll think there is dairy in it but I assure you it’s vegan and tasty!

INGREDIENTS:

• 1/2 cup dried red lentils
• 1 1/2 cups cooked white beans, drained and rinsed
• salt and pepper to taste
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/3 cup nutritional yeast flakes
• 1 tbsp unsweetened plain yogurt
• 2 tbsp capers
• 1 tsp smoked paprika

INSTRUCTIONS:

Transfer the lentils into a small sauce pan and cover them with enough water by about 2 to 3 inches. Bring to a boil and then simmer for about or until thoroughly cooked.

Transfer the cooked lentils into your food processor and add in all remaining ingredients. Blend until creamy and smooth. Feel free to add in a little bit of fresh lemon juice if you want a more tart taste to the dip.

Serve the dip with roasted vegetables, with crackers or in your favourite Buddha bowl with other veggies. I served mine with steamed carrots, purple cabbage, sweet potatoes, side salad and some basmati rice.

enJOY!!!

One of my fave soups to make in the winter months is Roasted Butternut squash soup with cauliflower and corn. It’s low fat, high fiber and full of flavor. It’s simple to make and doesn’t need a ton of ingredients either.

INGREDIENTS:

• 1 butternut squash, sliced in half
• 2 tablespoons balsamic vinegar
• 2 cups of frozen cauliflower
• 1 cup frozen corn
• 2 tablespoons coconut flour
• 1/2 cup chopped Italian parsley
• 1 yellow onion, chopped finely
• 1 clove, garlic, minced
• 2 tablespoons white miso, dissolved in warm water
• 1 tablespoon soy or tamari sauce
• 3 cups vegetable broth
• 1 cup unsweetened soy milk or substitute with oat milk
• 1 Bay leaf
• 1 teaspoon dried thyme
• salt and pepper to taste

INSTRUCTIONS:

Preheat your oven to 425°. In a baking dish add in the butternut squash. Drizzle with some balsamic vinegar. Bake the squash until fork tender, about 30 to 40 minutes. Remove for the oven and set aside. Once cool, remove the skin from the squash and chop into small cubes.

In a large sauce, pot, add in 2 tablespoons vegetable broth. Add in chopped onion and garlic. Sauté for one to two minutes. Add in frozen cauliflower. Sauté for another 5 to 7 minutes. Add in the frozen corn, coconut flour and white miso. Add in remaining vegetable broth. Simmer for 5 minutes. Then add in the butternut squash, bay leaf, dried thyme, and milk. Mix well and let simmer for 10-15 minutes. Adding salt and pepper to taste.

Remove sauce pot from the stove. Let cool. Using an immersion blender, blend half of the soup. This leaves the soup partially blended with some whole vegetables. It also makes it super creamy!!!

To serve, ladle a few spoonfuls into a bowl. Top with fresh parsley. enJOY!!!

This focaccia bread couldn’t get more loaded up if I tried. The creamy sweet potatoes, the crispy red cabbage and the homemade tzatziki is mouth watering so good! Best for lunch or a post workout snack. As a dinner add in a side salad or soup.

INGREDIENTS:

• 2 sweet potatoes, steamed and chopped into cubes
• 1 15 oz can of chickpeas, drained and rinsed well
• 1/4 cup roasted red cabbage strips
• 2 teaspoons of ground thyme and oregano
• 2 tablespoons white miso, dissolved in warm water
• 2 tablespoons fresh dill, chopped finely
• 1 cup of plain greek style yogurt (it’s gotta be thick and creamy)
• 1 english cucumber, grated
• 1 clove garlic, minced
• 1 teaspoon lemon juice
• salt and pepper
• Focaccia Bread, sliced in half squares
• 1/4 cup chopped fresh flat leafed parsley

INSTRUCTIONS:

Preheat your oven to 425°. Rub the chickpeas between two clean dish cloths. Transfer the chickpeas to a baking dish and mix in ground thyme, and oregano. Bake for 15 minutes, tossing halfway through.

During the last five minutes, placed the focaccia squares into the oven to warm up. In a small food processor, add in the white miso and sweet potatoes. Blend until smooth.

To prepare the tzatziki, squeeze the shredded cucumber in a clean dish cloth to remove excess moisture. Place in a small bowl, add the minced garlic, fresh dill, and yogurt. Sprinkle in a little bit of salt and pepper. Add in one teaspoon of lemon juice. Mix well until fully incorporated. It should be thick and creamy.

To assemble, place the focaccia squares on a plate. Top with sweet potatoes, shredded crispy red cabbage. Add in the crispy chickpeas. Top with some tzatziki, and then sprinkle on some chopped parsley.

enJOY!!!