Tag high fiber

This has got to be the easiest broth soup I’ve ever made. It’s full of protein, fibre and ginger to keep your immune system, strong and healthy. In under 20 minutes, you’ve got yourself a fabulous soup that will heal and fuel your belly.

Ingredients:

• 5 to 6 frozen dumplings of your choice
• one knob of fresh ginger, sliced thinly
• one carrot shredded into ribbons
• one celery, diced finally
• 3 cups of low sodium vegetable broth
• 1 tablespoon of Tamari sauce or soy sauce
• one cup of frozen shelled edamame
• 3 to 4 King oyster mushrooms sliced thinly
• 1/2 cup chopped fresh cilantro
• two green onions, chopped finely

Instructions:

In a large sauce pot, add in your vegetable broth and sliced ginger. Bring to a gentle boil. Then add in your carrot, celery, mushrooms and edamame. Simmer for 10 minutes. Then add in your dumplings and Tamari or soy sauce. Let it simmer for another 1 to 2 minutes.

Transfer to a large bowl. Top with fresh cilantro and green onions.

enJOY!!!

I LOOOOOOVE me a good Mac and Cheese!!!! Buttttt, my Liver and Gallbladder not so much. Plus not great for my Heart either. So I’ve experimented with lots of variations but they just never landed and honestly were so heavy on my belly. YUCK!!!

Until now…….Sweet Potato and Cherry Tomatoes!!!! The secret ingredients. With roasted orange cherry tomatoes, garlic and onion, this makes for a super low fat, extremely creamy delicious rigatoni. No heavy creams or nuts either to harm your Liver and Gallbladder. Also good for diabetics as it’s made with sweet potatoes which are high in fiber and tofu for extra protein. Which BTW you don’t even taste…..trust me!

In under 30 minutes, you’ve got yourself an irresistible pasta. Even your kids will eat it and your belly will be happy with.

INGREDIENTS:

• 2 sweet potatoes, skin removed, chopped
• 2 containers of orange or yellow cherry tomatoes – about 25 cherry tomatoes
• 4 cloves of garlic
• 1 cup of nutritional yeast
• 2 tablespoons white miso, dissolved in water
• 3 tablespoons red wine vinegar
• 2 tablespoons balsamic vinegar
• 1 package of soft tofu (16 oz)
• 1/3 cup chopped italian parsley
• 1/2 yellow onion, chopped finely
• 3 cups of cooked whole wheat rigatoni pasta

INSTRUCTIONS:

Preheat your oven to 450 degrees. In a large baking dish, add the sweet potatoes, onion, garlic and cherry tomatoes. Drizzle with the balsamic vinegar, some salt and pepper. Roast for 25 minutes, stirring every 10 minutes. You’ll be drooling every time you open the oven.

Transfer the baked veggies into the blender. Add in the red wine vinegar, nutritional yeast, soft tofu and white miso. Blend until smooth and creamy. Add in some sea salt and pepper as needed.

For serving, add the sauce to your pasta. Stir well. Top with chopped parsley! Serve with optional side salad and some crusty bread!

enJOY!!!

High protein, vegan and nutrient dense you ask? This bowl is super easy to make, high in protein and fiber too. You can mix up the veggies in it to suit your palate. I make these all the time but this one is my fave to date!

INGREDIENTS:

• 1 can of cooked refried beans
• 1 tsp garlic powder
• 1 tsp chili powder
• 1 cup mix of purple cabbage, lettuce and shredded carrots, steamed lightly
• 1/2 cup of steamed baby potatoes until fork tender
• 1/4 cup of sauteed leeks and mushrooms
• 1/3 cup of chopped celery
• 1 cup of cooked quinoa
• 1/3 cup of cooked corn

INGREDIENTS FOR THE DRESSING:

• 1/4 cup of unflavored plain yogurt (i love Siggi’s)
• 1/3 cup of chopped cilantro
• 2 green onions, chopped finely
• 1 tsp garlic minced
• 2-3 tbsp of fresh lime juice

Mix all ingredients for the dressing in a small bowl. Set aside.

INSTRUCTIONS:

On the stove top in a small saucepan, heat up the refried beans. Add in the chili and garlic powders.

To assemble, add in the quinoa to the center of a bowl. Then the refried beans and corn on top of the quinoa. Add in the baby potatoes, leeks and mushrooms. Mix together. Top with the dressing and mix again.

Get it in your belly and enJOY!!!!