Sophia Freeman - The High Fiber Cookbook: Quick Simple Recipes to Prepare at Home

Aside from promoting proper digestion and preventing digestive ailments such as constipation, fiber is also said to help reduce the risk of heart disease, diabetes and even some forms of cancer. It is also known to help achieve or maintain a healthy weight. Otherwise known as bulk or roughage, fiber comes in two types: Soluble fiber This is the type of fiber that dissolves in water. It has been found to lower blood sugar and cholesterol levels. It can be found in peas, apples, carrots, barley, beans, oats, and citrus fruits, among others. Insoluble fiber This type of fiber promotes proper bowel movement.

Some of the best sources of this type of fiber include nuts, potatoes, cauliflower, wheat bran, whole wheat flour, beans and nuts. According to the Institute of Medicine, adults are recommended to take in 25 to 30 grams of fiber each day. In this cookbook, youll get 50 high-fiber recipes that are not only flavorful and appetizing but are also quick and easy to make. This way, even if you do not have the luxury of time to cook elaborate meals, you can still help maintain digestive health through simple high-fiber dishes.

Cheesy Apple Breakfast Sandwich

Heres a different take on your usual breakfast sandwich. Instead of stuffing white bread slices with bacon, egg and cheese, try this healthier alternative: toasted whole wheat bread with apple slices and melted cheese.

Its sweet, savory and loaded with fiber. Serving Size: Preparation Cooking Time: 30 minutes Ingredients: 1 lb. apples, cored and sliced thinly 2 tablespoons water teaspoon ground allspice cup light cream cheese cup cheddar cheese, shredded 4 whole-wheat bread slices cup almonds, slivered and toasted Cooking spray Instructions: 1. Pour the water into a pan over medium heat. 2. Stir well. 3. 3.

Cover and cook for 6 minutes. 4. Uncover and cook for another 1 minute. 5. Spread the whole-wheat bread with cream cheese. 6.

Top with the spiced apples, cheddar cheese and almonds. 7. Add the other whole-wheat bread slice on top. 8. Spray the sandwich with oil. 9.

Toast in the oven for 3 to 5 minutes or until the cheese has melted. 10. Slice and serve. Nutrients per Serving: Calories 249 Fat 14 g Saturated fat 5 g Carbohydrates 26 g Fiber 8 g Protein 11 g Cholesterol 25 mg Sugars 13 g Sodium 399 mg Potassium 169 mg

Chocolate French Toast

If you love eating French toast for breakfast, for sure, you will also enjoy this incredible recipe that incorporates the use of chocolate, almonds and raspberries, adding more flavor and texture to your dish. Serving Size: Preparation Cooking Time: 10 minutes Ingredients: 1 egg cup almond milk (unsweetened) teaspoon ground nutmeg teaspoon ground cinnamon cup almonds, chopped and divided Cooking spray 4 slices whole-wheat bread 2 tablespoons chocolate syrup (sugar free) cup raspberries Instructions: 1. 2. 2.

Stir in the almond milk, nutmeg and cinnamon. 3. Take tablespoon almonds and set aside. 4. Add the rest to a dish. 5.

Soak each of the bread slices in the egg mixture for 10 seconds. 6. Dredge both sides with the chopped almonds. 7. Toast in the oven for 6 to 8 minutes or until golden. 8.

Drizzle with the chocolate syrup. 9. Sprinkle the raspberries and remaining almonds on top before serving. Nutrients per Serving: Calories 250 Fat 12 g Saturated fat 1 g Carbohydrates 29 g Fiber 8 g Protein 15 g Cholesterol 0 mg Sugars 4 g Sodium 391 mg Potassium 285 mg

Spicy Oatmeal with Egg Avocado

Obviously, this isnt your usual breakfast. This one combines your two favorites: eggs and oatmeal. You would never have imagined that your breakfast can be this exciting.

You can prepare this the night before and serve it in the morning the next day. Serving Size: Preparation Cooking Time: 8 hours and 5 minutes Ingredients: 1 cups water 1 cup rolled oats 2 tablespoons onion 2 tomatoes, chopped avocado, sliced 2 sunny side up fried eggs 2 teaspoons chili pepper sauce Instructions: 1. Add the water into a glass jar with lid. 2. Stir in the oatmeal. 3.

Seal and refrigerate for at least 8 hours. 4. Transfer the oatmeal into a bowl. 5. Arrange the onion, tomatoes, avocado and eggs on top. 6.

Drizzle with the chili pepper sauce. Nutrients per Serving: Calories 317 Fat 15 g Saturated fat 3 g Carbohydrates 35 g Fiber 8 g Protein 13 g Cholesterol 186 mg Sugars 4 g Sodium 142 mg Potassium 560 mg

Sausage Breakfast Sandwich

In this sausage breakfast sandwich, we swap regular sausage with turkey sausage to make it lighter, but at the same time, maintain its great flavor. This breakfast is a healthy way to start your day. Serving Size: Preparation Cooking Time: 10 minutes Ingredients: 2 multi-grain muffins 2 turkey sausage patties, cooked 2 slices cheddar cheese 4 teaspoons orange marmalade Instructions: 1. Slice the muffins and toast in the oven until golden. 2.