You have probably heard of the nutrient benefits of easing more fiber. In this post, I focus on dietary fiber recipes (mainly in vegetables, whole grains, and legumes) that can be easily made in your own kitchen. Taking High-fiber foods will help you to maintain a healthier weight over time as it will help you to feel more filling and can stay satisfied longer.

1. Cooking
With Jade
951-638-9558

2. TOP 10 FIBER-RICH
RECIPES
You have probably heard of the nutrient benefits of
easing more fiber. In this post, I focus on dietary
fiber recipes (mainly in vegetables, whole grains,
and legumes) that can be easily made in your own
kitchen. Taking High-fiber foods will help you to
maintain a healthier weight over time as it will help
you to feel more filling and can stay satisfied longer.
Read more

3. 1. QUINOA SALAD
Rinse quinoa and cook according to package
directions for about 10 to 12 minutes. Drain
and let cool.
Peel and chop the onion. Peel the avocado,
remove the pit and cut the flesh into cubes.
Drain corn and beans.
Wash and chop the cilantro, then squeeze
the juice from the lemons.
In a bowl, mix the corn, beans, onion,
cilantro, quinoa, lemon juice, oil, salt and
pepper.
Add the diced avocado and toss gently.
Serve and enjoy your salad!

4. 2. WHOLEMEAL
PASTA
Boil two liters of salted water and cook the pasta for the
time indicated, drain and set aside.
Finely chop the onion, wash the aubergine and cut it into
small cubes, peel the carrot and cut it into small dice.
Put all the vegetables in a frying pan with the oil and
sprinkle with salt and garlic powder.
Cover and simmer over low heat until the eggplant is
tender.
Then pour the pasta with the finely chopped basil and
the cherry tomatoes cut in 4, check the seasoning, and
lightly pepper.
Serve and enjoy your wholemeal pasta!

5. 3. QUINOA BUDDHA BOWL
WITH CHICKPEAS AND
SPINACH
Heat the olive oil over medium heat in a large, heavy-bottomed
skillet. When hot, add the potatoes and roast on all sides, stirring
regularly, until tender, about 8-10 minutes.
Add the chickpeas and sauté another 2 minutes, shaking the pan to
prevent them from sticking to the bottom. Sprinkle with paprika,
chili and salt.
Meanwhile, prepare the herb tahini sauce by mixing all the
ingredients together in a chopper or blender until smooth and
homogeneous. Adjust the amount of water to obtain a more or less
creamy sauce. Taste and adjust seasoning as needed.
Assemble the buddha bowls* by distributing the roasted potatoes,
chickpeas, red cabbage, avocado and spinach in each bowl or soup
plate. Sprinkle with seeds then serve with herb tahini sauce. It’s
ready!
Serve and enjoy your quinoa bowl!

6. 4. SWEET POTATOES
WITH CHILI
Peel the sweet potatoes then cut them into
strips.
Melt the butter in a large skillet and add the
olive oil.
Add the sweet potatoes and cook, stirring
constantly, for 10 minutes. The flesh should
become tender but not too tender.
Peel and crush the garlic cloves. Peel and cut
the ginger into slices. Add the garlic, ginger
and peppers to the skillet.
Sauté for 5 minutes while stirring. Sprinkle with
thyme and serve the sweet potatoes with
ginger and chilli.

7. 5. QUINOA AND
SPINACH BAKE
Cook the quinoa in boiling water with a little salt for 12
minutes. Drain and reserve in a salad bowl.
Mix the spinach with the liquid cream, curry and cumin
then heat in a saucepan for a few minutes. The mixture
should have a puree consistency.
Preheat the oven to 180°C/360°F.
Add the salt and pepper.
Grease your gratin dish with vegetable oil.
Place the quinoa in the first layer.
Pour the mashed spinach curry on top.
Bake for 15 to 20 minutes.
Put it under the oven grill for barely 5 minutes then
serve immediately.
Enjoy your spinach Quinoa Bake!

8. 6. BROWN RICE WITH
VEGETABLES
Wash and drain brown rice. Heat 4 times its volume of salted water.
When boiling, add the rice and cook for 45 minutes.
In the meantime, wash the eggplants; cut them in half lengthwise and
cut them into thin strips without peeling them. Scrape the carrots and
cut them into thin rounds. Wash a white leek and cut it into slices.
Arrange all the vegetables in the compartment of a steamer. Cover, bring
to a boil and cook for about 15 minutes until the vegetables are “al dente”.
Drain the cooked rice. Pour it into a casserole. Incorporate 1 tbsp of
tomato paste and 1 tablespoon of olive oil. Heat over low heat, stirring
with a wooden spoon
To finish
Add the cooked vegetables. Season with salt and pepper; mix gently and
simmer for 5 minutes to blend the flavors. Transfer to a heated hollow
dish. Sprinkle with sprigs of tarragon and basil.
Serve and enjoy your dish!

9. 7. QUINOA AND RED
BEANS CHILI
Cook the quinoa for 10 minutes in boiling water.
Peel the sweet potato and cut it into small dice.
Peel and mince the onion. Peel, degerm and press the
garlic cloves.
Place the sweet potato, garlic, onion and spices in a
large sauté pan or wok with a drizzle of olive oil and
cook over medium heat, covered, for 5 minutes, stirring
regularly.
Add the tomato pulp. Mix and heat over high heat for 3
minutes
Meanwhile, rinse and drain the beans. Add them to the
rest of the preparation. Pour in the vegetable broth,
lower the heat and simmer for 15 minutes, stirring
regularly. At the end of cooking, add the cooked and
drained quinoa. Season with salt and pepper and, if
you like, add a few drops of chili sauce.
Mix well and serve, possibly with rice.
Enjoy your chilli!

10. 8. PISTACHIO
FALAFEL WITH
CUCUMBER SAUCE
In the food processor, grind the pistachios into fine
crumbs.
Purée the chickpeas using the food processor; then
transfer the puree to a bowl and mix all the ingredients.
Form 24 falafels using the preparation and place them on
a baking sheet. Brush them with the oil and bake in the
oven at 350°F for about 25 to 30 minutes or until golden
brown.
Combine all ingredients in a small bowl and adjust
seasoning to taste.
Serve and enjoy your dish!
For the cucumber sauce
For the falafel

11. 9. VEGAN TUNA WITH
TOMATO SAUCE
Coarsely chop the onion and mix with the other
ingredients until you obtain a texture similar to that of
tuna.
Preheat a large skillet over medium heat. Add the
wine and tomato sauce, bring to a boil, lower the heat
and add the “tuna” (keep a little for garnish). Let
simmer for about 10 minutes. Stir occasionally so that
the sauce does not burn.
Mix the sauce with the pasta. Serve with a few capers
and sprinkle with parsley, pepper and salt. Garnish
with a drizzle of oil.
Serve and enjoy your dish!

12. 10. SPINACH MUSHROOM PIE
Preheat the oven to 220°C (420°F).
Roll out the dough and line a pie pan. Prick the dough with a
fork and bake for 15 to 20 minutes. Let cool.
Cut the mushrooms into quarters.
Heat a drizzle of olive oil and fry them until they have released
their water. Let them drain.
Do the same with spinach if fresh. If they are thawed just let
them drain.
In a bowl, soften the ricotta (if necessary add a little milk).
Add the 2 crushed garlic cloves and the parmesan.
Then add the mushrooms, spinach, salt and pepper. Mix very
well
Pour the filling over the pre-baked pie shell.
Sprinkle with walnuts.
Bake again for 15 minutes.
Remove from the oven; then serve and enjoy your dish!
FOR THE PREPARATION OF THE TOPPINGS

13. Phone Number
951-638-9558
Website
Email
THANK YOU
contactus@jadeandzelda.com cookingwithjade.com