For years, fiber has had a reputation problem (boring and unsexy), but you wouldn’t know it looking at Emily Leeming’s go-to recipes.
The former chef and nutrition scientist, who specializes in the gut microbiome, is on a mission to get people eating more fiber because it is so beneficial for our health.
“Just adding seven grams of extra fiber a day is related to a significantly lower risk of heart disease, bowel cancer, and type 2 diabetes. And that’s the same as about half a can of chickpeas,” Leeming told Business Insider.
Beyond its reputation for aiding smooth digestion, fiber, which is found in plant foods like beans, nuts, and veggies, helps lower cholesterol levels and keep blood sugar levels balanced throughout the day.
Leeming eats around 30 grams a day — a number that she said a wide body of evidence has linked to heart and gut health — but she never skimps on flavor while doing so.
She shared three high-fiber, high-protein recipes from her cookbook “Fiber Power.”
Sesame chicken noodles
Leeming’s sesame noodle dish contains 10 grams of fiber.
Haarala Hamilton
Contains 10 grams of fiber and 51 grams of protein
Serves: 4
Prep time: 20 minutes
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Cook time: 20 minutes
Ingredients:
8 skinless, boneless chicken thigh fillets (600g)Thumb-size piece of fresh ginger, sliced1 tbsp soy sauce150g buckwheat noodles1⁄2 small red cabbage, finely sliced1 large carrot, skin on, peeled into strips300g edamame, cooked2 spring onions, finely slicedA large bunch of cilantro, leaves only, roughly chopped2 tbsp sesame seeds (black or white), toasted
For the creamy sesame dressing:
1 garlic cloveThumb-size piece of fresh ginger1 tsp sesame oil3 tbsp rice vinegar or fresh lemon juice1 tbsp water2 tbsp tahini3 tbsp soy sauceSea salt1 tbsp honey
Method:
Put the chicken thighs into a saucepan with the sliced ginger and soy sauce. Add enough cold water to cover, then bring to a gentle simmer and cook for 10 to 15 minutes until cooked through.Take off the heat and leave to cool to room temperature in the water.Cook the buckwheat noodles following the packet instructions. Drain and rinse under cold water to stop them cooking, then set aside.Blend all the ingredients for the dressing until smooth, and season with salt to taste. Add a splash more water, if needed, to loosen.Remove the chicken from the pan, discarding the broth and ginger, and roughly slice the meat.In a large bowl, combine the noodles, chicken, cabbage, carrot, edamame, spring onions, coriander, and sesame seeds.Pour over the dressing and toss until everything is well coated. Enjoy cold or at room temperature.Tuna and mango Tex-Mex salad
This tuna salad contains 11 grams of fiber.
Haarala Hamilton
Contains 11 grams of fiber and 35 grams of protein
Serves: 4
Prep time: 15 minutes
Ingredients:
2 x 250g pouches of ready-cooked spelt3 x 125g tins of tuna, drained1 large or 2 small mangoes, diced2 avocados, diced4 tomatoes, diced1 red onion, finely diced1 garlic clove, minced2 tbsp ground cumin1 large bunch of coriander, leaves only4 tbsp extra virgin olive oiljuice of 2 limessea salt and black pepper
Method:
Put the spelt into a large mixing bowl, breaking up any clumps with a fork or your hands.Mix in the tuna, mango, avocado, tomatoes, red onions, garlic, cumin, and cilantro.Drizzle over the olive oil and squeeze in the lime juice.Season with salt and pepper to taste, and serve.Seedy banana chocolate slice
Leeming’s seeded chocolate banana bars each contain eight grams of fiber.
Haarala Hamilton
Contains 8 grams of fiber and 8 grams of protein
Makes: 12
Prep time: 15 minutes
Cook time: 30 minutes
Ingredients:
130g jumbo rolled oats75g walnuts, roughly chopped75g pumpkin seeds75g sunflower seeds2 tbsp ground flaxseeds2 tbsp poppy seeds50g dried apricots, chopped50g dried cranberries100g almond butter100g honey2 bananas, mashed100g dark chocolate (85%), broken into pieces
Method:
Preheat the oven to 350°F/ 320°F fan and line a 20cm square baking tin with baking paper.In a large bowl, combine the oats, walnuts, pumpkin seeds, sunflower seeds, flaxseeds, poppy seeds, apricots, and cranberries.In a small pan over medium heat, gently stir together the almond butter and honey until loosened. You can also do this in the microwave in short bursts. Stir through the mashed bananas.Pour the warm mixture into the bowl of dry ingredients. Stir well until everything is coated and sticking together.Tip into the lined tin and press down firmly with the back of a spoon. Bake for 30 minutes until golden at the edges.Leave to cool in the tin.Melt the dark chocolate in the microwave on a low setting or in a heatproof bowl set over a pan of simmering water. Spread evenly over the slice.Leave to set before cutting into 12 squares.
This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider.