Find out how to prepare tasty, nutritious and practical options for everyday life
Practical recipes rich in fiber are a great way to include healthy foods in your daily life. These dishes, which can be prepared quickly and without complications, use convenient ingredients such as grains, vegetables, legumes and seeds. In addition to offering benefits for the health of the digestive system, they contribute to good intestinal functioning and increase the feeling of satiety.
See below, 5 recipes rich in fiber and easy to prepare!
Pumpkin and oat bread
Ingredients
- 1 cup of tea pumpkin cooked and mashed
- 2 cups oatmeal
- 1/2 cup honey
- 2 eggs
- 1/4 cup coconut oil
- 1 tablespoon baking powder
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon nutmeg
- 1 pinch of salt
- 1 teaspoon vanilla essence
- Coconut oil for greasing
- Oatmeal for flouring
Preparation method
In a large bowl, combine the oat flour, baking powder, cinnamon, nutmeg and salt. Book. In another bowl, beat the eggs and add the pumpkin puree, honey, coconut oil and vanilla essence. Mix well until everything is completely incorporated. Gradually add the liquid mixture to the dry ingredients, mixing until a smooth mixture forms.
Place the dough in the pan greased with coconut oil and floured with oat flour. Bake in a preheated oven at 180°C for approximately 40-45 minutes or until a toothpick inserted into the center of the bread comes out clean. Remove the bread from the oven and let it cool in the pan for 10 minutes before turning it out. After this time, transfer it to a wire rack to cool completely. Serve immediately.
Brown rice with peas and carrots
Ingredients
- 1 cup brown rice
- 1 cup of tea pea
- 1 carrot cut into cubes
- 2 tablespoons of olive oil
- 2 cloves garlic, minced
- 1/2 onion chopped
- 2 1/2 cups water
- Salt and ground black pepper to taste
- 1 tablespoon chopped parsley
Preparation method
In a pan, heat the olive oil over medium heat and sauté the onion and garlic until golden and aromatic. Add the carrot cubes and brown for about 3-4 minutes. Add the brown rice and mix well. Then add the water and a pinch of salt. Let it boil.
After boiling, reduce the heat to medium-low, cover the pan and cook for about 30-40 minutes, or until the rice is cooked and the water has been absorbed. When the rice is almost ready, add the peas. Stir and cook for a further 5 minutes until the peas are well cooked. Remove from the heat and let rest for 5 minutes before serving. Add the parsley and serve immediately.
Chickpea salad with vegetables
Ingredients
- 2 cups of tea chickpea cooked and drained
- 1 cucumber cut into cubes
- 1 tomato cut into cubes
- 1 grated carrot
- 1/4 red onion, finely sliced
- 1/2 bunch of chopped parsley
- 2 tablespoons of olive oil
- 1 tablespoon lemon juice
- Salt and ground black pepper to taste
Preparation method
In a large bowl, mix the cucumber, tomato, carrot, red onion and parsley. Add the cooked chickpeas to the bowl with the vegetables and mix everything gently. Season with olive oil and lemon juice. Season with salt and black pepper. Mix well so that all the ingredients are seasoned. Let the salad rest for 10-15 minutes in the refrigerator so that the flavors blend well. Serve immediately.
Oatmeal cookies with chia seeds
Ingredients
- 1 1/2 cups tea oats flakes
- 1/4 cup chia seeds
- 1/2 cup oatmeal
- 1/4 cup melted coconut oil
- 1/4 cup honey
- 1 egg
- 1/2 teaspoon vanilla essence
- 1/4 teaspoon salt
- 1/2 teaspoon ground cinnamon
Preparation method
In a large bowl, combine the oats, chia seeds, oat flour, salt, and cinnamon. In another bowl, whisk the egg, honey, coconut oil, and vanilla essence until smooth. Add the liquid mixture to the dry ingredients and mix until you obtain a smooth mixture.
Form small balls with the dough and place them on a baking tray lined with baking paper. Flatten them slightly with a fork or the palm of your hands to form biscuits. Bake in a preheated oven at 180°C for 10-12 minutes, or until the biscuits are golden on the edges. Remove the biscuits from the oven and let them cool on the tray for a few minutes before transferring them to a wire rack to cool completely.
Wholemeal spinach pancake
Ingredients
- 1/2 cup whole wheat flour
- 1 egg
- 1/2 cup milk
- 1/2 cup tea spinach chopped
- 1 tablespoon olive oil
- 1 pinch of salt
- 1 teaspoon of yeast
- Greasing oil
Preparation method
In a blender, beat the egg, milk, spinach and olive oil until smooth. Add the wholemeal flour and salt and beat until smooth. Add the yeast at the end and mix gently with a spoon. Heat a non-stick pan over medium heat and grease it with a drizzle of olive oil. Place a ladle of dough in the pan and roll it out into a thin disc. Cook for about 2 minutes or until the edges begin to loosen. Flip the pancake and cook the other side for another 1-2 minutes. Serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
