Ingredients:
Directions:
(Serves 6)
2 tbsp avocado or olive oil
1 small onion, chopped
2 garlic cloves, chopped
1 pound spinach, washed and chopped
4 cups low-salt chicken broth or bone broth
1 (15 oz.) can white beans, drained & rinsed
Sea salt
Freshly ground black pepper
(optional: crumbled goat cheese)
In a large pot over medium heat, heat 2 tbsp of the oil. Add the onion and saute until translucent, about 5 minutes.
Add garlic and saute for about 15-30 seconds before stirring in the chopped spinach. Saute until wilted, about 2 minutes. Add the broth and beans and cover to simmer about 5 minutes, until the beans are heated.
Ladle into soup bowls and add optional 2 tbsp of crumbled goat cheese.
Ingredients:
• 14 oz. can chickpeas, (BPA-free) (drained, rinsed, and dried)
• 1 Tbsp. sriracha
• ½ Tbsp. coconut oil
• ½ Tbsp. organic honey
• ¼ tsp. sea salt
• ½ Tbsp. sesame seeds
Directions:
1. Preheat oven to 425°F.
2. Line a baking sheet with parchment paper.
3. In a small bowl, whisk the sriracha, coconut oil, honey, and sea salt together. Pour in the chickpeas and toss to coat the entire mixture.
4. Sprinkle with sesame seeds and toss again.
5. Spread the chickpeas out evenly on the baking sheet (no overlapping chickpeas!).
6. Roast in the oven for about 15-20 minutes, stirring every 5 minutes. Roast until lightly golden and crispy. Allow to cool.
7. Enjoy!
Ingredients:
1 baked sweet potatoe, skin removed *
1/2 C organic black beans
1/4 C pico de gallo
1/4 C guacamole
Directions:
Put sweet potatoe in bowl and mash. Top with remaining ingredients. Super easy & delicious ~ perfect for warm weather. I bake several sweet potatoes at once and keep in fridge.
*To bake sweet potatoes, preheat oven to 375 ° and put potatoes directly on oven rack (you can put a cookie sheet on shelf below to catch any drippings. Bake for 45 minutes, turn oven off and let sit for an additional 45 minutes.
This week we’re going to focus on making sure you have enough BULK in your diet! That’s right, we’re going to make sure we get enough fiber EVERY SINGLE DAY!
There are so many great reasons to eat enough fiber, but first, let’s go over the kinds of fiber.
First, there’s soluble fiber, which dissolves in water. It forms a gel-like material that helps lower your blood cholesterol and glucose levels. It’s found legumes, oats, citrus fruits, psyllium, barley, and apples.
Next, there’s insoluble fiber, which is the kind that keeps your internal plumbing humming by helping to boost your digestive system. You can find this kind of fiber in whole wheat flour, bran, beans, nuts, vegetables like cauliflower, green beans, and potatoes.
How much do you need every day? According to the Institute of Medicine, women need 25 grams of fiber daily while men need 38 grams. Most of us only get around 15 grams.
(Want to know how much fiber is in foods? Check out this Fiber-o-meter from WebMD: https://www.webmd.com/diet/healthtool-fiber-meter)
Now, if you don’t eat much fiber, be careful to slowly increase the amount you get each day, so you can avoid getting gassy and feeling uncomfortable.
Also, it’s really important to make sure you drink enough water when you boost your fiber intake, because fiber absorbs water from your system.
Here are some great reasons you’ll want to make sure you get enough fiber in your diet:
● Keeps your bowels moving regularly.
● Reduces your risk of hemorrhoids and diverticular disease.
● Lowers your cholesterol.
● Controls your blood sugar levels.
● Keeps you feeling full, so you are apt to eat less.
● Provides “food” for the healthy bacteria living in your gut, promoting a healthy immune system.
Are you in for the FIBER challenge?? Let’s shoot for 25 grams (women) and 38 grams (for men) each day this week! Leave a note in the comments if you’re participating!