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Greens & Beans

 

Ingredients

  • 1/2 cup plus 1 teaspoon extra-virgin olive oil 

  • 1 large bunch kale, leaves stripped off stems 

  • 1 clove garlic, smashed 

  • 1/4 cup roasted pine nuts or whole, skinned almonds 

  • 2 cups loosely packed fresh cilantro leaves and soft stems

  • 1/4 teaspoon kosher salt 

  • Freshly ground black pepper 

  • 2 tablespoons water 

  • 1 (15-ounce) can great Northern beans, drained and rinsed 

Directions

  1. Warm 1 teaspoon of olive oil in a large...
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Easy High Fiber Breakfast

 

Ingredients:

  • .5-1 cup Lentils (Fiber*)
  • 2 eggs (Protein)
  • 1 Tbsp Butter or Coconut Oil (Fat)
  • Chili Onion Crunch (Flavor*)

Great Fiber Sources:

  • Black Beans
  • Pinto Beans
  • Lentils

To build the perfect breakfast I start with my most important nutrient FIBER (find out why fiber is my #1 focus). I pick my fiber source from the short list above and cook it based on package instructions. 

I find some of my favorite pre-cooked lentil packs at Trader Joe's & Whole Foods. But I've also...

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Chickpea Salad

Protein, High Fiber, Meal Base

Ingredients

  • ½ cup plain full-fat Greek yogurt
  • 3 tablespoons mayonnaise
  • 2 tablespoons lemon juice
  • 1 ½ teaspoons Dijon mustard
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 teaspoons minced fresh dill
  • 1 tablespoon parsley
  • 3 (15-ounce) cans chickpeas, rinsed
  • 1 cup finely diced celery (about 3 stalks)
  • optional ½ cup thinly sliced scallions, white and green parts (2 to 3 scallions)

Directions

  1. In a small bowl whisk together yogurt,...

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