4 Tasty High-Fiber Meals

November 19th, 2015 | Posted by admin in Uncategorized

Dietary fiber is extremely important for maintaining good health. Fiber helps to maintain the health of your bowels and ensures that your bowel movements are easy and normal. According to the Mayo Clinic, a high-fiber diet can even help lower your cholesterol and control your blood sugar. Senior men should aim to get 30 grams of fiber a day, and senior women should try to get at least 21 grams a day.

Getting the recommended daily amounts of fiber into your senior nutrition plan doesn't have to be a struggle. The following four recipes are nutritious and delicious.

1. Beef and Bean Chili
This dish is easy to prepare in advance, so you can make it on Monday and eat it throughout the week.


  • 1 Tbsp. olive oil
  • 2 medium carrots, diced
  • 1 bell pepper, chopped
  • 2 tsp. cumin, ground
  • 1 lb. beef
  • 1/2 tsp. oregano
  • Salt and pepper to taste
  • 2 cups water
  • 1 can crushed tomatoes
  • 1/2 tsp. red pepper flakes
  • 1 can black beans, drained
  • 1 can pinto beans, drained

Pour the oil into a large pot and place it over medium heat on the stove. Combine the the carrots and bell peppers and cook until they're tender, about 10 minutes. Stir in the cumin, then add the beef. Once the meat has browned, add the oregano, salt and pepper, water, tomatoes and red pepper flakes. Stir everything thoroughly and let simmer for half an hour. Finally, add the beans and cook for an additional 20 minutes. Serve hot, or allow to cool and store in the fridge or freezer.

2. Banana Smoothie
If you would rather drink your fiber, this delicious, naturally sweet smoothie is right for you. It's easy to make and take on the go.


  • 2 Tbsp. vanilla protein powder
  • 2 Tbsp. wheat germ
  • 1 cup soy yogurt
  • 1 cup soy milk, sweetened
  • 1 banana, sliced

In a food processor or blender, combine the protein powder, wheat germ, yogurt, soy milk and banana. Process until all of the chunks have been blended out. Pour into a tall glass and enjoy. 

3. Honeyed Sweet Potatoes
Autumn is the perfect time of year for sweet potatoes. Consider replacing your traditional sweet potato recipe with this delicious alternative.


  • 4 medium sweet potatoes
  • 1/4 cup honey
  • Salt and pepper to taste
  • 1/4 cup olive oil and more for garnish
  • 2 tsp. cinnamon, ground

Heat your oven to 375 F and line a baking tray with aluminum foil. Peel the sweet potatoes and cube. Lightly grease the foil and place the cubed sweet potato on top in a single layer. In a bowl, stir together the honey, salt and pepper, oil and cinnamon. Pour the mixture evenly over the potatoes. Place the baking tray in the oven for 30 minutes or until the vegetables are tender. Toss with more olive oil before serving.

4. Roasted Apples
Looking for a unique way to use the apples you picked at the orchard? This seasonal recipe is exactly what you need.


  • 1 Tbsp. wheat germ
  • 3 Tbsp. almonds, chopped
  • 1/3 cup dried cranberries
  • 1 tsp. cinnamon, ground
  • 6 large apples
  • 2 tsp. canola oil
  • 2 Tbsp. honey
  • 1-2 cups apple juice

Heat your oven to 350 F. In a mixing bowl, combine the wheat germ, almonds, cranberries and cinnamon. Then, wash and dry the apples. Core the apple with a short knife, leaving the bottom intact. You want to make a sort of cup out of the fruit. Place an equal amount of the cranberry mixture into each apple. Place the filled apples into a baking pan or dish. In a small bowl, combine the oil and honey, then drizzle the mixture evenly over the apples. Pour the apple juice into the pan, around the apples, then cover everything with aluminum foil. Bake for an hour, or until the apples are tender. Allow the apples to cool slightly before serving.

Source: Sunrise Senior Living

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