Fiber guide and free meal plan

Everything is protein this and protein that lately.

And it's great! I'm finally able to post my protein recommendations without all the comments from some traditionally trained nutrition professionals I used to get on the socials up until a few months ago like, "That will ruin your kidneys" and "That's not what the government recommends". (Sufficient protein does not ruin kidney function. Some people with compromised kidney function already need to consume less protein. That's not the same. What I recommendisdifferent from what the government recommends because staying on top of the research on optimal health means there will be differences there.)



So keep getting that protein in!



But let's not forget we have essential fatty acid (fat) needs and fiber plays such a valuable role in nutrition as well! Let's talk about fiber today. Maybe we'll dive into fat in a future newsletter.



Fiber is one way to naturally raise GLP-1 in our bodies.More on that in this post. Fiber helps to make us feel satiated, helps us manage blood sugar, acts as prebiotics (food for our microbiome) and helps us then go on to produce postbiotics (example: butyrate -- these act as signaling molecules and play a big role in many different functions and systems in our body). 



I recommend 5-15g of fiber per meal for most people, most of the time. There are some people who seem to need to back off of fiber for a while as they heal their gut, though most people would do best aiming to build back up that fiber once they are healed enough to be able to tolerate it again. Now, three meals a day with 5g of fiber in each would still leave you under the amount recommended. Ideally most women are getting more than 25-30g per day and men are getting at least 35-40g per day.



Here are some high fiber food options:

 

1. Beans and Legumes:

   • Black beans (1/2 cup cooked): 7.5 grams of fiber

   • Lentils (1/2 cup cooked): 7.8 grams of fiber

   • Chickpeas (1/2 cup cooked): 6.2 grams of fiber

   • Split peas (1/2 cup cooked): 8.1 grams of fiber

2. Vegetables:

   • Artichokes (1 medium): 6.9 grams of fiber

   • Broccoli (1 cup cooked): 5.1 grams of fiber

   • Brussels sprouts (1 cup cooked): 4.1 grams of fiber

   • Sweet potatoes (1 medium, baked with skin): 3.8 grams of fiber

   • Carrots (1 medium): 1.7 grams of fiber

3. Fruits:

   • Raspberries (1/2 cup): 4 grams of fiber

   • Avocado (1 medium): 9.2 grams of fiber

   • Pear (1 medium): 5.5 grams of fiber

   • Apple (1 medium): 4.4 grams of fiber

   • Banana (1 medium): 3.1 grams of fiber

4. Whole Grains:

   • Quinoa (1/2 cup cooked): 2.6 grams of fiber

   • Oats (1/2 cup cooked): 2 grams of fiber

   • Brown rice (1/2 cup cooked): 1.8 grams of fiber

5. Nuts and Seeds:

   • Chia seeds (1 ounce, about 2 tablespoons): 10.6 grams of fiber

   • Flaxseeds (1 ounce, about 2 tablespoons): 7.6 grams of fiber

   • Almonds (1 ounce, about 23 almonds): 3.5 grams of fiber

   • Pumpkin seeds (1 ounce): 5.2 grams of fiber

6. Other:

   • Acacia fiber (1 tablespoon): 7 grams of fiber

   • Basil seeds (1 tablespoon): 7 grams of fiber

   • Lupini bean pasta (1 serving): 15g

Important to note that fiber content may vary slightly depending on factors such as ripeness, cooking method, and specific variety. Many of these high fiber foods check off other nutritional boxes too! Some are intentional carbs, some are fats, and a few have a least a little protein. Others, like the non-starchy veggies, I wouldn't give credit as intentional carbs, fat or protein.



I made this Spring 2024 Recipe Collection for you in case you want to see how to pull this all together in some real meals. There are omnivore recipes, vegan options, vegetarian options. There are breakfasts, lunches and dinners. And they all have 5-15g fiber, at least 30g protein, and fat and intentional carbs dialed in to help with health and body composition goals. I hope you love it!



XO,
Tara

Red Velvet LOVE Brownies

February is in full swing as we are approaching the middle of the month already.  How?!?  With the famous groundhog forecasting 6 more weeks of Winter, I suppose we should've been expecting the blizzard we were met with today on Long Island.

Snow and all, February is a time for love, heart-shaped everything, shades of pink and red, heart health, and lots and lots of…chocolate!!

So, what if you're on a roll with upgrading your health so far in 2017, but still looking for something that looks and tastes like an indulgence?  What if you or a family member have some food allergies / sensitivities that prevent you from being able to eat most of the store-bought or homemade recipes out there?  I hope this Red Velvet Love Brownie recipe fills that void for you!

These bad boys are gluten-free, dairy-free, high in protein and fiber, and contain healthy fats plus a full serving of veggies.  They're chocolate-y, yet low glycemic…how's that for showing your heart some love this month?!

Black beans in brownies?!?!  Yup!  They work great for texture, color, and add lots of nutrition!  

Beets bring the "red velvet" hint of color while adding a bit of subtle sweetness.

Brownie batter all mixed up.

Red Velvet Love Brownies

Ingredients:

• 1 (15-oz) can of black beans, rinsed (BPA-free can)
• 2 large eggs
• 1/2 cup beets (sliced and cooked - either roast in oven or buy a jar)
• 1/3 cup honey
• 3 T coconut oil, melted
• 1 T water
• 1 tsp pure vanilla extract
• 3/4 cup cacao powder
• 1/4 cup unsweetened / dairy-free / gluten-free chocolate chips
• 1.5 tsp baking powder
• 1/4 tsp sea salt

Directions:

1. Preheat oven to 350 degrees F.
2. Mix dry ingredients in a large bowl.
3. Mix wet ingredients in food processor, high-speed blender (keep scraping sides down), or with a mixer.
4. Combine wet ingredients into bowl with dry ingredients and mix well.
5. Pour into well-greased muffin tin or line with paper liners.  This makes adorable, round brownies with slightly crispy edges that are like getting the highly sought-after corner piece each time.  ;-)
6. For the look pictured up top (with the heart in the middle), cut a beet slice into the heart shape and press onto top.  Other ideas for toppings include: chocolate chips, hemp seeds, walnuts, or anything else your creative mind comes up with.
7. Bake 20-25 minutes - until edges start to pull away from muffin tin and become slightly crispy.
8. Share with your favorite people!

Little hands couldn't wait for me to finish the photo shoot.  ;-)

Red Velvet Love Brownies with various toppings. Pictured (starting top left and going clock-wise): Walnuts, chocolate chip and hemp seeds, heart-shaped beet, chocolate chip.

Alright guys…will you dare to try these?  It is definitely "different" to bake with black beans, but they taste so chocolate-y and are healthy…come on now!  Brownies for lunch, anyone?

In good health,

Tara

Almond Flour Versatility

You have almond flour.  It's sitting in the back of your pantry.  It may have dust on it!?  You bought it for that recipe you made a few months ago - ya know, when you were super-duper gung-ho on your gluten-free / paleo / Whole30 / healthy-mama-and-family kick?  Now what?

Guys, almond flour is not an ingredient that should come with buyer's remorse.  It's SO versatile!  Full of plant protein, healthy unsaturated fats, and heart-and-body-loving fiber, it should be allowed into the spotlight of your food prep just a bit more. ;-) 

Almond flour can bring added nutrition and goodness in many ways:

• Healthy baking - it's the perfect alternative to regular bleached or whole wheat flour for those with food sensitivities and those just looking to step up their health game.
• Thickening agent - add slowly into soup, stews, dips, sauces, and even hummus if you need a slightly thicker or more dense consistency.
• "Protein powder" - throw into smoothies, healthy fudge, in yogurt, oatmeal, energy balls, sauce…anywhere you may need a little boost in protein.
• "Breading" - Mix with some spices and herbs for a quick and easy replacement for breading.  Make your own mozzarella sticks, breaded and baked chicken, or zucchini fries by dipping the food in egg first and then in the almond flour/herb mixture. Yum!  This is the perfect appetizer swap (hmm….SuperBowl, anyone?).

So, will you dust off that bag of almond flour (or just go ahead and buy it already)?!?!  What do you like to make with this powdered beauty?

I'd love to hear from you if there are any other ingredients that haven't been in your meal prep rotation in a while….or any products/ingredients you've been wanting to purchase, but just can't justify since you don't know what to do with it after that. ONE. recipe.  Let me know!  Maybe I'll feature it in an upcoming post.  ;-)

Make it an awesome, almond-y day!

In health,

Tara