High Fiber Recipes - more than 10 grams per serving

Paleo Banana Bread

2 c almond Flour
1/4 t flaxseed meal
2 t cinnamon
1 t baking soda
1 t sale
4 small ripe bananas
4 eggs
1 T vanilla extract

Bake at 350 degrees in a greased loaf pan for 35 - 45 minutes (large pan 55 - 60 min)


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Whole Wheat Pizza Dough

3/4 c warm water (110 degrees)
1 - 2 TBS honey
2 Packets Rapid Rise Yeast
6 cups Whole Wheat Flour
1/4 cup Olive Oil
3 TBS Pesto
1 tsp Salt


Stir honey into warm water and add yeast.  Let yeast proof.  It will get poofy

Put flour in mixer then add water mix gradually with mixer running.   If the mixture seems too dry add more warm water, gradually until the mixtures holds together but is not sticky.   Add olie oil, pesto and salt.

If you are lucky and have a dough hook attachment on your mixer, then knead for 6 - 8 minutes.  Otherwise, sprinkle some flour one your counter and hand knead for 6 - 8 minutes.  The dough should feel elastic when you pull at it.   Place the dough in an oiled bowl, cover with a kitchen towel and place in a warm spot to rise.  If your kitchen is chilly, heat the oven to 200 degrees turn it off.  Then place the bowl inside and close the door.  It should take about an hour for it to rise to double or more.

Take it out and put on the counter and give it a couple of good punches.   Depending on how large you want your pizzas to be, cut it into pieces.  Eight pieces will make 8 - 10" round pizzas.

You can either stretch it out, or be lazy like me and use a rolling pin.   Now you can layer it with parchment paper and freeze it until you want to use it.  

When you want to make one, preheat the oven to 425 degrees, assembly your ingredients and then take the frozen pizza base out of the freezer.  Top it with whatever you want.  Be creative.  I usually spread it lightly with some pesto mixed with a little prepared pizza sauce, put on some onons, peppers, ham, olives, grape tomatoes, parmesan and jack cheese.

Bake in a pre-heated 425 degree oven for not more than 10 minutes.



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Recipe from Liz - Yummy Hummus, good and loaded with Fiber:))

Classic Hummus

1/4 cup water

2 Tbls lemon juice

1/4 cup tahini, stirred well

2 Tbls olive oil

1 (15-oz) can chickpeas, drained

1 clove garlic, minced

1/2 tsp salt

1/4 tsp ground cumin

pinch cayenne

1. Combine water and lemon juice in small bowl. Whisk tahini and oil together in second bowl.

2. Process chickpeas, garlic, salt, cumin and cayenne in food processor until coarsely ground, about 15 seconds. With food processor running, slowly add tahini mixture and process until creamy, about 15 seconds, scraping down bowl as needed.

3. Transfer hummus to serving bowl and cover with plastic wrap. Let sit until flavors meld, at least 30 minutes.

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Fish Taco

1 small salmon filet slicked into fingerlings
1 medium whole wheat  tortilla 7 - 10 g
Broccoli Slaw   4g

I like to coat my salmon with a spice rub, like a jerk rub and then quickly pan fry it.

Broccoli Slaw
Packaged Broccoli Slaw
Ken's Steak House Asian Dressing
1/4 tsp Wasabi
1 tsp Rice Wine Vinegar
1 or 2 packets Splenda
Sliced Avocado

Make the dressing the the Asian Dressing,  add the wasabi (wasabi can be to taste, start with less if you like), Rice Wine Vinegar and Splenda to give a sweet, tart, sour taste.  Toss with the broccoli slaw and add the avocado last.

Heat the tortillas in the microwave for about 20 seconds just to take the chill off.

 Lay down a couple of salmon fingerlings on the tortilla and top with the slaw.

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Minestrone Soup - very high in Dietary Fiber

Starter:

1 block Salt Pork

6 bay leaves

1 cup dices onions

½ cup diced celery

1 cup dried pink beans

2 quarts water

Finely chop the salt pork, or run it through the food processor. In a large pan, saute the salt pork, onions and celery until translucent. Add the water and the bay leaves and cook this over medium low heat for 4 hours. Add the pink bean and let sit overnight. Next morning, cook the mixture for about an hour. Add more water if you need to. Once the beans are tender, use your food processor or hand blender if you have one, to thoroughly puree this mixture. I make this in larger batches and keep it in the freezer or can it so I can make soup quickly and easily.

The Soup

4 diced red or white medium potatoes

½ bag baby carrots

½ cup sweet onion

1/4 cup parsley

1TBS dried parsley

1 can diced tomatoes, drained

Any other vegetable that sounds good

Olive oil

1 qt chicken stock

½ cup small shell pasta

1 cup chopped spinach

Starter

Parmesan cheese

Saute the onion in olive oil until translucent. Add the chicken stock and all the veggies except the spinach and pasta. Cook about 15 - 20 minutes until the veggies are nearly tender, then add the spinach and shell pasta, cook until the pasta is al dente (chewy) and add the start. Heat all this back up, taste to see if it need salt, very unlikely. Keep an eye on it, should be very thick. You can thin it with more chicken stock if needed. Serve and top with Parmesan Cheese. This is a meal for sure.