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Tag Archives: High Fiber

Vegetarian Multi-Bean Chili

23 Wednesday Jan 2013

Posted by creatingahealthylifestyle in Recipes

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Tags

Chili, Healthy Eating, Healthy Recipe, High Fiber, Multi-Bean Chili, Multi-Bean Recipe, Recipe, Vegan, Vegetarian, Vegetarian Chili

Vegetarian Multi-Bean ChiliIf using dried beans, plan on soaking the beans overnight and allow about two hours to cook the beans. I used a blend of beans that also included lentils and peas.

1/4 cup olive oil

1 large onion, chopped

1 red bell pepper, diced

6 cloves garlic, minced

1 1/2 tablespoon chili powder

1 1/2 teaspoons dried oregano

1 1/2 teaspoons ground cumin

1 teaspoon salt

1 1/2 cups water

6 cups cooked beans, lentils and peas

1 (14.5 oz) can diced tomatoes

Heat oil in a large soup pot.  Add onion, red bell pepper and garlic.  Saute until the vegetables are soft.  Add the chili powder, oregano, cumin and salt; stir over heat for 2 minutes. Stir in the water, cooked beans and tomatoes. Bring to a boil, reduce heat and simmer, stirring occasionally, until the chili thickens and the flavors blend, about 30 minutes.

Makes 8-10 servings.

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Sweet Potato Curry Bean Salad

02 Wednesday Jan 2013

Posted by creatingahealthylifestyle in Healthy Eating, Recipes

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Bean Salad, Curry Powder, Healthy Eating, Healthy Recipe, Healthy Side Dish, High Fiber, Lentils, Multi-Bean Recipe, Recipe, Sweet Potatoes, Vegan, Vegetarian

Sweet Potato Curry Bean Salad

2 cups cooked beans (multi-bean blend of beans, lentils and peas)

1 small sweet potato, baked in the skin and cut into diced pieces

1 tablespoon olive oil

1 clove garlic, minced

1/4 teaspoon curry powder

1/8 teaspoon salt

Prepare the dressing by mixing together the olive oil, garlic, curry powder and salt. Place the beans in a bowl and stir in the dressing.  Gently stir in the sweet potato pieces.  Refrigerate for 2 hours or over night.

Makes 4 servings.

Yummy Yam Pudding

17 Wednesday Oct 2012

Posted by creatingahealthylifestyle in Recipes

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Tags

Acorn Squash, Cinnamon, Healthy Eating, Healthy Recipe, High Fiber, Kid Friendly Recipe, Vegan, Vegetarian, Yams

4 medium size yams

1 acorn squash, cut in half and seeded

1/4 teaspoon cinnamon

1-2 tablespoons honey or agave sweetener (optional)

Preheat oven to 400 degrees. Bake yams and squash together by placing the yams on the top oven rack with foil below to catch any dripping, and place the squash, cut side down, on a foil lined baking sheet. Bake until both are soft (test by inserting a knife), about one hour, turning the yams after 30 minutes.

When cooled enough to handle, peel the yams and scrape out the squash from the outer shell.  Place in a large bowl, add the cinnamon and sweetener if desired.  Using a hand mixer, beat until smooth.

Enjoy warm or cold.

Makes 4 servings.

Curry Lentil Soup

26 Wednesday Sep 2012

Posted by creatingahealthylifestyle in Recipes

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Tags

Curry Lentil Soup, Curry Powder, Freezes Well, Healthy Eating, High Fiber, Lentils, Recipe, Soup Recipe, Vegan, Vegetarian

1 tablespoon olive oil

1 onion, chopped

2 cloves garlic, minced

2 tablespoons curry powder

7 cups water

1 cup carrots, chopped

2 cups fresh tomatoes, chopped or 1 can (14-16 ounces) tomatoes, diced

2 cups lentils, uncooked

1 teaspoon kosher salt (optional)

In a large soup pot, heat the oil over a medium heat. Then add the onion and garlic, stirring occasionally, until the onion starts to brown. Stir in the curry powder and continue stirring while it cooks for one minute.  Add the water, carrots, tomatoes, lentils and salt.  Bring to a boil, then cover and simmer over a low heat for 45 minutes, until the lentils are cooked.

This makes a big pot full of soup that also freezes well.

Quick and Easy Rice Beans and Tomato

12 Wednesday Sep 2012

Posted by creatingahealthylifestyle in Healthy Eating, Recipes

≈ 1 Comment

Tags

Beans, Brown Rice, Healthy Eating, High Fiber, quick and easy recipe, Recipe, Refried Beans, side dish, Vegan, Vegetarian, vegetarian refried beans

Quick and Easy Rice Beans and TomatoPrecooked brown rice and a can of refried beans makes this single serving recipe quick and easy!

1/2 cup vegetarian refried beans (canned or homemade)

1/2 cup brown rice, cooked

1 tomato, diced

1 tablespoon green onion tops, sliced

oregano

Heat refried beans and rice individually, then stir them together. Add diced tomato, and green onion tops, sprinkle with oregano then fold the tomatoes and onions into the rice and bean mixture.

Makes 1 serving.

Enjoy with a salad for a meal or as a side dish with a serving of chicken, fish or lean meat and a serving or two of vegetables.

Time For Breakfast

06 Thursday Sep 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ 3 Comments

Tags

Breakfast, Breakfast Cereal, fruits and vegetables, Health, Healthy Eating, High Fiber, High Fiber Cereal, leftover vegetables, Leftovers, Low Sugar, Metabolism, Nutrition, Weight Loss, Whole Grains

Time For BreakfastWe’ve all heard that breakfast is supposed to be the most important meal of the day, but do you know why?

A healthy breakfast fuels your body with calories so that your body can function. It provides needed nutrients, especially phytonutrients from fruits and vegetables.  Also, eating breakfast can help boost your metabolism and that may help with weight loss and weight control.

Plan ahead so that you have time to eat breakfast. Sometimes I take out what I need the night before.  For example, I usually have oatmeal, so I’ll take out the oats, a bowl, a spoon, and a measuring cup. Then in the morning I don’t have to go looking in the cupboards and drawers for these items.  All I have to do is cook the oatmeal, and add cut up banana or blueberries, and walnuts, flax seeds or chia seeds.

A high fiber, low sugar breakfast cereal is another option. Add low-fat milk or almond or soy milk and fruit for a satisfying healthy breakfast. If you eat dairy, adding fruit and a spoonful of walnuts or almonds to plain yogurt is a good choice.

Breakfast can consist of any leftovers of whole grains like quinoa or brown rice and vegetables, or an omelet with leftover vegetables and a side of cooked beans.  You could even have soup for breakfast or a salad.

Just like your other meals, a healthy breakfast will be comprised of some fruit or vegetables, whole grains, lean protein, nuts, seeds, and/or legumes.

Love, Health & Happiness,

Phyllis

Lentils with Broccoli and Pasta Sauce

05 Wednesday Sep 2012

Posted by creatingahealthylifestyle in Recipes

≈ 2 Comments

Tags

Broccoli, cruciferous vegetable, Healthy Eating, High Fiber, High Protein, Lentils, Low Fat, quick and easy recipe, Recipe, Vegetarian

This is a great quick and easy recipe to make for lunch or dinner with pre-cooked lentils and pre-cooked broccoli.

1 cup pre-cooked lentils, per serving

3/4 cup broccoli, steamed, per serving

pasta sauce

Heat lentils and broccoli and top with sauce.

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