What to Eat this Week: 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. 

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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

Slow Cooker Turkey Chili

Slow Cooker Turkey Chili

Ingredients

Chili:

  • 1/4 cup canola oil
  • 2 pounds ground turkey
  • 2 1/2 cups chopped white onion
  • 5 cloves garlic, minced
  • 1 cup finely diced red bell pepper
  • 4 cups rinsed and drained kidney beans (about three 15.5-ounce cans)
  • 1/2-1 cup chicken broth
  • 3 tablespoons tomato paste
  • 3 tablespoons chili powder, preferably “dark”
  • 4 1/2 teaspoons ground cumin
  • 1 tablespoon red chili flakes
  • Salt and ground black pepper to taste

Garnish:


Tuesday

Lettuce Wrap Tacos

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

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

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

Power Salad with Yogurt Dill Dressing

Power Salad with Yogurt Dill Dressing

Ingredients

  • 2 cups (7 ounces) green beans, trimmed and cut into 2 inch pieces
  • 1/4 cup Cabot 2% Plain Greek-Style Yogurt
  • 1 tablespoon mayonnaise
  • 2 teaspoons minced shallot
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon cider vinegar or white wine vinegar
  • 1/4 teaspoon salt
  • Freshly ground pepper
  • 4 cups lightly packed mixed greens
  • 1/2 cup canned drained chick peas, rinsed
  • 1 cup cherry tomatoes, rinsed and halved
  • 1 cup cooked diced chicken breast (about 5 ounces)
  • 2 ounces Cabot Sharp Lite50 Cheddar, cut into cubes (about 1/2 cup)

Saturday

Carrot Quinoa Breakfast Bread

Carrot Quinoa Breakfast Bread

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

 High Fiber Foods - Meal Planner | Cabot Creamery


If you would like to learn more about Cabot Creamery Cooperative, get more delicious recipes, or take a virtual tour of some of our 1,000 farm families, click here. If you find a recipe that you love on our site, please rate and review it – we appreciate your feedback!You can also sign-up for our Newsletters so that you don’t miss a thing.

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Dr. Averill (aka <3Ave) is a long-time member of the Cabot team (ca. 2006) and a life-time lover of cheese (the sharper the better!). She’s always been moved by the Cabot commitment to the farmers, our communities, and making quality products. You can catch her on Twitter most of the time, where she leads the @cabotcheese tweeting. When she’s not talking cheese, she’s digging into the past, and just finished her PhD in History.

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