High fiber recipes
Key points below
The following recipes can help to add fiber and flavor to your child’s diet.
The recipes with hard, crunchy foods may not be good for young children, or those chewing or swallowing problems.
Applesauce Raisin Muffins
¾ cup all-purpose flour
½ cup whole-wheat flour
½ cup sugar
1 tablespoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon cinnamon 2 cups Kellogg’s All-Bran cereal
1 ½ cups unsweetened applesauce
¼ cup skim milk
3 egg whites
¼ cup raisins
1. Stir together flours, sugar, baking powder, soda, salt and cinnamon. Set aside.
2. In large bowl combine cereal, applesauce and milk. Let stand about 5 minutes or until cereal softens.
3. Add egg whites to cereal, applesauce and milk. Beat well. Stir in raisins.
4. Add flour mixture, stirring only until combined.
5. Spoon evenly into twelve 2 ½” muffin pan cups, coated with cooking spray.
6. Bake 400° about 20 minutes or until lightly browned. Serve warm.
Prep time: 20 minutes. Baking time: 20 minutes.
Recipe makes 12 muffins. Serving size: 1 muffin = 5 grams fiber
Black Bean Salad
4 cups cooked black beans, prepared without salt
¼ cup lime juice
2 cloves garlic, minced
2 large oranges, peeled and sectioned
1/3 teaspoon ground cumin
2/3 cup thinly sliced green onion
Lettuce leaves
1/3 cup chunky salsa
70 Triscuits wafers
1. Mix all ingredients except lettuce and crackers in bowl, stirring gently.
2. Refrigerate at least 2 hours to blend flavors.
3. Serve salad on bed of lettuce with Triscuits.
Recipe makes 10 servings. Serving size: ½ cup salad + 7 Triscuits wafers = 10 grams fiber
Pancakes
1 cup bran
2 cups water
½ teaspoon vanilla
2. Cook per pancake mix package instructions.
3. Serve with berries.
Bran Muffins
2 cups 100% bran
1 ¼ cups skim milk and 1/3 cup brown sugar, packed
2 teaspoon baking soda
1 cup flour
¼ cup raisins and ¼ cup vegetable oil
1 egg beaten
1 ripe banana mashed
1. Mix bran and milk, let stand 5 minutes.
2. Mix the next 4 ingredients well. Set aside.
3. Stir oil and egg into bran mixture and mashed banana, just until blended.
4. Spoon into 12 lined, 2 ½” muffin pan cups.
5. Bake at 400°F 18 to 20 minutes or until done.
Recipe makes 12 muffins. Serving size: 1 muffin = 5 grams fiber
Chia Seed Pudding
1 cup unsweetened vanilla almond milk
1 cup plain low-fat Greek yogurt
2 tablespoons pure maple syrup
1 teaspoon pure vanilla extract
1/8 teaspoon salt
¼ cup chia seeds
1-pint strawberries, hulled and chopped
¼ cup sliced almonds, toasted
1. In a medium bowl, gently whisk almond milk, yogurt, syrup, vanilla, and salt until just blended. Whisk in chia seeds. Let stand 30 minutes.
2. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
3. The next day, in a medium bowl, mix berries and almonds.
4. Spoon the pudding into four bowls and top with berries and almonds.
Recipe makes 4 servings. Serving size: ½ cup = 6 grams fiber
Berry Baked Oatmeal
2 cups oats, dry
1 teaspoon baking powder
1 ½ teaspoon cinnamon
½ teaspoon salt
½ cup walnuts, chopped
2 tablespoons maple syrup
2 cups milk
1 tablespoon butter, unsalted
1 large egg
2 teaspoons vanilla extract
2 medium bananas
1 ½ cup mixed berries, frozen
2. In a bowl, mix oats, baking powder, cinnamon, salt, and half the walnuts.
3. In another bowl, whisk together maple syrup, milk, egg, butter (slightly melted) and vanilla.
4. Slice bananas in ½ inch pieces and arrange in a single layer in bottom of dish.
5. Sprinkle two-thirds of the berries over the top of the bananas,
6. Cover it all with the oat mixture.
7. Slowly drizzle the milk mixture over the oats, then shake the dish gentle to make sure the milk moves all the way around the dish.
8. Top with remaining walnuts.
9. Bake for 35 minutes at 375°F or until top is golden and oat mixture has set.
10. Let cool before slicing and serving.
Minestrone Soup
2 (14 ½ ounce) cans low sodium chicken broth
2 cups cooked red kidney beans, prepared without salt
¼ cup uncooked shell macaroni
1 (16 ounce) package frozen, mixed vegetables
1 teaspoon garlic powder
1 (16 ounce) can stewed tomatoes, undrained
1 teaspoon dried basil leaves and coarsely chopped
42 Triscuits wafers
Sweet Potato Black Bean Tacos
12 small tortillas
2 medium sweet potatoes, peeled and cut into ¼ to ½ inch cubes
2 tablespoons olive oil, divided
½ teaspoon salt
½ teaspoon ground pepper
½ large onion, chopped
2 teaspoons chili powder
½ teaspoon ground cumin
½ teaspoon salt
1 can (15 ounces) black beans, drained, rinsed
¼ cup water
½ cup fresh cilantro
1. In a large sheet of aluminum foil, stack the tortillas and wrap completely. Set aside.
2. Preheat oven to 425°F.
3. Put sweet potatoes on a rimmed baking sheet.
4. Drizzle with 1 tablespoon oil and sprinkle with ½ teaspoon salt and ¼ teaspoon ground pepper. Toss to combine and spread into a single layer.
5. Roast for 20 minutes then flip with a flat spatula and push to the side, leaving a corner of the baking sheet empty.
6. Place the foil packet of tortillas in the empty space and continue to roast until the sweet potatoes are browned and tender and the tortillas are warm, about 10 minutes more. Meanwhile, cook the beans.
7. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat until shimmering. Add onion and cook until soft, about 3 minutes.
8. Stir in chili powder, cumin, and remaining ½ teaspoon salt.
9. Add the beans and water. Cover and reduce heat to maintain a simmer.
10. Cook for 5 minutes then uncover and use the back of a fork to partially mash the beans. If there’s remaining water in the pan, simmer uncovered until evaporated, about 30 seconds more.
11. Add the roasted sweet potatoes and cilantro to the black beans and gently toss to combine. Fill tortillas with mixture and top with guacamole and cheese (if desired).
Recipe makes 12 tacos. Serving size: 2 tacos = 10 grams fiber
Lentil Chili
1 tablespoon canola oil
2 sweet potatoes, peeled, diced
1 large onion, chopped
2 tablespoons chili powder
2 tablespoons tomato paste
1 tablespoon garlic powder
1 teaspoon oregano
½ teaspoon salt
¼ teaspoon cayenne (if desired)
1 540-mL can green lentils, drained, rinsed
1 540-mL can bean medley, drained, rinsed
1 796-mL can diced tomatoes
1 cup water
2. Add oil, onion and sweet potatoes. Cook until onions soften and potatoes start to brown, about 5 minutes.
3. Stir in chili powder, tomato paste, garlic powder, oregano, salt and cayenne (if desired).
4. Add tomatoes and water. Cook until potatoes are tender, about 25 minutes.
5. Stir in beans and lentils until warmed through, about 2 minutes.
6. Top with cheese, sour cream, and chives.