fiber

Muesli

Diabetic and Heart friendly

Ingredients: 2 cups gluten-free rolled oats 1/3 cups each: sunflower seeds, chopped almonds, fresh berries of choice 3 cups water 1 apple What you need to do: Combine oats, seeds, and almonds. Pour water over mixture and mix lightly. Cover, allow to stand overnight. In the morning grate apple into muesli, add berries and mix [...]

Tagged as: breakfast, diabetes, fiber, heart health, protein, vegan, whole grain

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Red lentil soup

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I got an inspiration for this soup a few years ago from a book called The Cancer Fighting Kitchen. Thanks to turmeric, lentils, tomatoes, this recipe has oodles of goodness in it: fiber that assists with the digestive system, curcumin present in turmeric clinically proven to protect against colon cancer and a natural anti-inflammatory agent, [...]

Tagged as: beans, cancer fighting, fiber, gluten free, vegan, vegetarian

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The real Russian buckwheat bowl

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Do you know that you can eat buckwheat straight up? Yup. Boil that baby and dig in! Yes, I know, it’s easy for me to say it and to eat it. When you grow up in Russia, buckwheat is a staple food, and you eat it for breakfast (with sugar and milk), or as a [...]

Tagged as: breakfast, fiber, gluten free, whole grain

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Three-bean chili

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Ingredients: 1 medium onion, chopped pinch of cinnamon (optional) 2 carrots, peeled and chopped 1 sweet bell pepper, cored, deseeded and chopped 3×15 oz cans of beans: you can use whatever your heart desires. I used adzuki, black and garbanzo; other types work just as well, for example navy, white, pinto, kidney, etc. 1×28 oz [...]

Tagged as: beans, fiber, gluten free, one pot meal, slow release carbs, vegan, vegetarian entree

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Why eat beans? The compelling story.

Healthy pantry

You can tell me that they give you gas, and that they take forever to cook, and that there isn’t enough protein in them, and that meat tastes better. I’ve heard all the excuses, and believe me, there was a time when I gave those same excuses myself. But here are the hard facts: Beans [...]

Tagged as: balanced nutrition, beans, complete protein, diabetes, fiber, heart health

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Waking up to a bowl of delicious granola

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I am not a big fan of boxed cereals. One, they are super processed. Two, I can’t imagine anything that is edible have a shelf life of 6 months. That just doesn’t add up. Three, there is so much extra stuff added to these cereals (in order for them to last 6 months or even [...]

Tagged as: breakfast, fiber, gluten free, granola, whole grain

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Curried quinoa with roasted butternut squash

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Who doesn’t love quinoa? This ancient Latin American grain has the highest protein content of all grains. It is also the one grain that contains the complete set of amino acids necessary for our well-being. Butternut squash is a perfect Vitamin A-rich fall vegetable ( you can buy it pre-cut although you will be foregoing some [...]

Tagged as: fiber, gluten free, nutrients, protein, vegetarian entree, whole grain

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Stove top barley with sweet vegetables

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Have you ever been surprised at a clothing store when you tried something on that didn’t look good on the hanger but fit you perfectly? Well, I had a very similar experience with this dish! The combination of ingredients is quite unique here, but when it’s all said and cooked, your taste buds are in [...]

Tagged as: entree, fiber, good fat, heart health, vegan

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Juicy chorizo and black beans

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A real, juicy sausage can be a good thing. And I’m talking real sausage. Not a hot dog, not those wieners sold on the street, not even the packaged stuff from the store. But a real freshly sausage made from the ingredients that are actually supposed to be in sausage…y’all know what I mean.  And [...]

Tagged as: entree, fiber, flavor, slow release carbs, surf and turf

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Quinoa Chickpeas Energizer

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This quinoa recipe is a great gluten-free, whole grain, vegan dish that can be used as a hearty, satisfying meal. You won’t need much to get filled up and feelin’ good. So good that the familiar feeling of fatigue right after lunch may not be there after you devour this one! This is because it’s [...]

Tagged as: antioxidant, complete protein, fiber, flavor, gluten free, good fat, slow release carbs, vegetarian entree, whole grain

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Toasted steel-cut oats with peaches & walnuts

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If you can get your hands on peaches in the midst of summer season, you are in for a treat with this recipe. Here I decided to celebrate my favorite season by infusing the usual (and yes, at times boring) oatmeal with chunks of fresh peaches. For those of you who ever tasted peaches in the [...]

Tagged as: breakfast, fiber, good fat, protein, slow release carbs, whole grain

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Wheatberry salad

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This recipe is borrowed from 

Tagged as: fiber, vegan, whole grain

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Spelt, sweet corn and arugula salad

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Here is another great whole grain salad that is so hearty, it can be a meal! High in fiber, good fats, antioxidants and mouthwatering flavor! It is also ideal for those watching their cholesterol and weight. Spelt is a variety of wheat, and a spelt berry has dark brown color, it is slightly long, and has a [...]

Tagged as: antioxidant, fiber, good fat, whole grain

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Wild rice and mung bean salad

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Looking for a recipe that is filling and that would help you watch your cholesterol and weight? Here is a great one! This salad is as good as a piece of steak when it comes to counting protein (wild rice and mung beans make up a ‘complete’ protein), has tons of fiber, ‘good’ fats, vitamins, minerals and [...]

Tagged as: beans, complete protein, fiber, gluten free, good fat, vegan

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Brown rice and tofu salad with orange sesame dressing

Whole food recipes

This dish is a vegetarian protein bomb! Beans, brown rice and tofu – a combo that is hard to beat! Lots of flavor and great taste! Ingredients: Dressing: 1/2 cup extra virgin olive oil 4 tsp toasted sesame oil 1/3 cup orange juice 1/3 cup rice vinegar 1 small fresh jalapeno pepper, seeded and minced [...]

Tagged as: fiber, gluten free, protein, vegan, vegetarian entree

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Lentil power soup

Whole food recipes

This soup is so good that my 3-year old-picky-eater-nephew went for seconds! Lentils are such a great food. They are full of fiber, protein, slow release carbohydrates and taste great. It’s hard to go wrong with them. It is hearty enough to satisfy you yet it is still ‘soupy’ and warming. And, as if there [...]

Tagged as: fiber, gluten free, slow release carbs, soup, vegetarian

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Black bean chili goodness

Whole food recipes

I love chili – it’s an easy, one pot meal – inexpensive, satisfying and quite versatile from the standpoint of ingredients. It is gluten-free,  high in fiber, low in fat and low in cholesterol. Plus, if you don’t want any meat in your chili, you can still get a complete protein simply by serving it [...]

Tagged as: complete protein, fiber, flavor, gluten free, one pot meal

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