High Fiber Foods

If the thought of eating a “high fiber” diet conjures up dull images of bran muffins and boring brown breads, it’s time to do a little fiber re-focus. Fiber is such an important part of a healthy diet — not just because it keeps your tummy and everything else down the line in working order — but because eating a fiber-rich diet is associated with a reduced risk for heart disease and some cancers. Plus, fiber fills you up, not out, when it comes to weight control. 

Some of our favorite recipes from the Cabot test kitchen pack a solid punch of heart-healthy fiber, so we’re sharing those with you today. By relying on fiber-rich foods like beans, veggies and whole grains, you’ll enjoy recipes that taste like a splurge… with no bran muffin on the side needed. 

---

Monday

Hearty and Spicy Chili

Ingredients

Chili:
1 pound of ground beef
1 cup chopped white onion
3 cloves garlic, minced
1 cup finely diced red bell pepper
1 15.5 ounce can of rinsed and drained kidney beans
2 15.5 ounce cans of diced tomatoes
1 tablespoon tomato paste
2 tablespoons Simply Organic Chili Powder
2 teaspoons Simply Organic Ground Cumin
1 teaspoon Simply Organic Garlic Powder
1 teaspoon Simply Organic Red Chili Pepper Flakes*
Salt and ground black pepper to taste

Garnish:
2 ounces Cabot Sharp Cheddar or Cabot Pepper Jack Cheese, grated (about ½ cup)
Fresh cilantro sprigs, chopped red onion, Cabot Sour Cream

---

Tuesday

Turkey Lettuce Wrap Tacos

Ingredients

• Cooking spray
• 1 pound lean ground turkey or beef
• 1 cup favorite salsa, plus more for topping
• 1 (4-ounce) can diced green chiles
• 1 1/2 teaspoons taco seasoning
• 1 (15-ounce) can corn, drained
• 1 (15-ounce) can black beans, drained and rinsed
• 1 head lettuce*
• About 1/3 cup Cabot 2% Plain Greek-Style Yogurt
• Sliced olives (optional)

---

Wednesday

Roasted Roots Power Bowl with White Oak Cheddar

Ingredients

• 1 medium sweet potato, peeled and cut into 1-inch chunks
• 2 parsnips, peeled and cut into 1-inch chunks
• 1 small celeriac (celery root), skin cut off and cut into 1-inch chunks
• 1 tablespoons extra-virgin olive oil, divided
• 1 teaspoon Herbs de Provence or Italian Seasoning Blend
• 1 teaspoon coarse kosher salt, divided
• ½ teaspoon ground pepper, divided
• 1 cup uncooked quinoa, rinsed
• 2 cups vegetable or chicken broth
• 4 teaspoons minced shallot
• 4 teaspoons red wine vinegar
• 2 teaspoons Dijon mustard
• 2 teaspoons honey
• 4 ounces Cabot White Oak Cheddar, broken into chunks
• ¼ cup dried cranberries
• ¼ cup chopped parsley

---

Thursday

Black Bean Veggie Burgers

Ingredients

• 2 tablespoons olive oil, divided
• 1/2 cup finely chopped onion
• 1/2 cup finely diced fresh beets (optional; if omitting beets, increase cooked sweet potato to 1 cup)
• 3 garlic cloves, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup dry whole wheat breadcrumbs
• 1/4 cup King Arthur Whole Wheat Flour
• 2 tablespoons minced fresh parsley
• 1/2 teaspoon each salt and ground black pepper
• 1/2 teaspoon dried thyme leaves
• 1/2 teaspoon ground coriander
• 1/2 cup mashed cooked sweet potato
• 7 ounces Cabot Seriously Sharp Cheddar, grated (about 1 3/4 cups), divided
• Juice of 1/2 lemon

---

Friday

Mediterranean Chicken and Chickpea Salad

Ingredients

• 1 (15-ounce) can garbanzo beans, rinsed and drained

• 1 ½ cups cooked, shredded chicken

• 4 ounces Cabot Sharp Cheddar, cubed (about 1 cup)

• 1 cup chopped red bell pepper

• 1 cup grape tomatoes, halved
• ¼ cup chopped red onion
• ¼ cup sliced black olives
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh mint
• 2 teaspoons chopped fresh oregano
• ⅓ cup olive oil
• 3 tablespoons red wine vinegar
• 1 tablespoon fresh lemon juice
• 1 garlic clove, minced
• 1 teaspoon salt
• ½ teaspoon freshly ground pepper

---

Saturday

 

Ingredients

• Cooking spray
• 1 cup uncooked quinoa
• 1 cup King Arthur Whole Wheat Flour
• 1 tablespoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 large unpeeled tart apples, cored and grated
• 1 1/2 cups grated carrots
• 1 cup chopped walnuts
• 1 mashed overripe banana
• 1/2 cup raisins
• 1/4 cup maple syrup
• 1 cup Cabot 2% Plain Greek-Style Yogurt
• 2 large eggs