We all want to live longer, healthier lives, and one method to do so is to eat a low-fat high-fiber diet; high in fiber-rich foods. Eating the correct meals and minimizing saturated fat consumption, for example, can significantly cut bad cholesterol, LDL. Cholesterol is vital to the functioning of our cells and is naturally created by the liver; however, too much LDL cholesterol can build up on the walls of the arteries and form plaque, which can obstruct blood flow to the heart, brain, and other organs. High cholesterol is a major risk factor for heart disease and stroke.
Focus on meals that give a lot of bang for our bucks, such as those that keep us full and have great nutritional value while containing fewer calories and more tastiness than other options at Live Enhanced.
Low Fat High Fiber Recipes: Bon Appetit!
Tired of high-fiber, low-fat foods that are boring and tasteless? Burgers, meatloaf, waffles, pasta, and enchiladas are all high in fiber, with over 8 grams per serving. Fiber, an important component of heart health, has been linked to a lower risk of coronary heart disease by transporting LDL (bad) cholesterol out of the body.
Lentils are a good source of protein and fiber, and they are a healthier alternative to beef. Make the tzatziki sauce up to 1 day ahead of time and prepare and freeze the lentil patties for up to 1 month.
These burgers are high in flavor, fiber, and protein while remaining low in fat. We prefer them grilled, but they can also be pan-fried: In a large nonstick skillet over medium-high heat, heat 1 tablespoon grapeseed oil and fry patties until nicely browned, about 2 minutes per side. (Keep in mind that the additional oil will change the calorie and fat totals.)
Black Beans Enchiladas
With only a third of a cup of cream cheese in the filling, these enchiladas have a meltingly creamy texture. However, generous servings of black beans and soy crumble transform this vegetarian main dish into a nutritional powerhouse, with more than 10 grams of fiber and 25 grams of healthful soy protein per serving.
These Black Bean Enchiladas are high in protein, fiber, and richness! This is the most straightforward enchilada recipe you’ll discover on the internet. Fill the enchiladas with the filling, roll them up, and bake them! I guarantee that your family will not miss the meat.
Baked Falafel Sandwich
The Baked falafel sandwich, a warm pita bread loaded with crispy hot chick patty, surrounded by cool and crunchy diced tomatoes, cucumbers, and onions, and soaked in nutty tahini sauce, is one of the most iconic and adored Middle Eastern dishes. All of the ingredients for this delicious dish are easily accessible, easy to cook, and despite its numerous healthy components.
Black Eye-pea Tout
Serve with heated long-grain white or brown rice. Frozen black-eyed peas are inexpensive and accessible all year, although fresh shelled peas can be used in the summer if desired.
Black-eyed peas have a robust texture and a nutty flavor. They have a plethora of health benefits as well, and, like other beans and legumes, they are unquestionably on the list of Mediterranean diet foods. They have a high concentration of soluble fiber, folate, magnesium, vitamin A, iron, vitamin B, and potassium.
One bowl of this flavorful low-fat soup provides half of your daily fiber needs. It comes with a lot, so bring any leftovers to work the next day for a nutritionist’s take on a “power lunch.”
A quick and healthful soup made with canned black beans and pantry staples! This delectable vegan, gluten-free, and vegetarian black bean soup is vegan, gluten-free, and vegetarian.
Whole grain Waffles
Start your day off right with a fiber-rich breakfast. Plus, the waffles are high in whole grain and the berries are high in antioxidants, making this a nutrient-dense snack you won’t want to miss.
Have five minutes to spare in the morning? Then you’ll have time to make this tasty stew with 11 g of fiber. Stews are an excellent way to combine a variety of tasty ingredients in a single dish with minimal preparation effort. This dish mixes chickpeas, squash, lentils, peanuts, and sharp ginger for a hearty, surprise midweek supper that can be served solo or above brown rice.
These artichokes are another super-easy side dish that can be made on the cooktop or outdoors on the grill during the warmer months. Everything you need is olive oil, lemon, salt, and pepper to turn the vegetable into a delicate, slightly scorched meal with 9 g of fiber.
Vegetable Minestrone Soup
It’s a quick and healthful dish composed of veggies, beans, zucchini, and fresh basil. If requested, it can be made vegan or gluten-free. It has a high fiber content as well as it is incredibly satisfying! It can also be frozen!
Overnight oats are a simple method to ensure a substantial, healthy breakfast, and it only takes five minutes to prepare the night before! In this recipe, oats soak overnight in a mixture of sour Greek yogurt, milk, and chia seeds, forming a rich, creamy substrate for raspberries and chopped almonds. The easy-to-transport meal kicks off your day with 13 g of fiber.
What To Eat & What Not!
So, which foods are you supposed to eat and which are you supposed to avoid?
Say ‘’Yes Of Course’’ to these high-fiber, low-fat foods:
- Skinless chicken
- Whole-grain cereals, bread, and pasta
- Olive oil
- Fat-free or low-fat yogurt
- Fat-free or 1% milk
Say ‘’Noway’’ to these high-fat foods
- Whole milk
- Fatty red meats and organ meats
- Tropical oils (coconut, palm, palm kernel)
- Whole milk dairy products (cheese, yogurt, ice cream)