Gut Health Expert Incorporates 30g of Fiber into Her Daily Diet: 3 Favorite Recipes

Fiber-Rich Recipes from Emily Leeming

For those looking to increase their fiber intake with delicious meals, former chef and nutrition scientist Emily Leeming shares her favorite recipes. These dishes not only pack a fiber punch but are also flavorful and satisfying.

Sesame Chicken Noodles

• Fiber: 10 grams
• Protein: 51 grams
• Serves: 4
• Prep Time: 20 minutes
• Cook Time: 20 minutes

Ingredients:

• 8 skinless, boneless chicken thigh fillets (600g)
• Fresh ginger, sliced (thumb-sized piece)
• 1 tbsp soy sauce
• 150g buckwheat noodles
• ½ small red cabbage, finely sliced
• 1 large carrot, peeled into strips
• 300g cooked edamame
• 2 spring onions, finely sliced
• A large bunch of fresh cilantro, roughly chopped
• 2 tbsp toasted sesame seeds (black or white)

Creamy Sesame Dressing:

• 1 garlic clove
• Fresh ginger (thumb-sized piece)
• 1 tsp sesame oil
• 3 tbsp rice vinegar or fresh lemon juice
• 1 tbsp water
• 2 tbsp tahini
• 3 tbsp soy sauce
• Sea salt
• 1 tbsp honey

Method:

1. Place chicken thighs in a saucepan with ginger and soy sauce. Add enough cold water to cover and simmer for 10-15 minutes until cooked through.
2. Allow chicken to cool in the water.
3. Cook buckwheat noodles per packet instructions. Drain and rinse with cold water.
4. Blend all dressing ingredients until smooth, adjusting seasoning.
5. Slice the chicken and combine with noodles, cabbage, carrot, edamame, spring onions, cilantro, and sesame seeds in a large bowl.
6. Pour dressing over and toss well. Serve cold or at room temperature.

Tuna and Mango Tex-Mex Salad

• Fiber: 11 grams
• Protein: 35 grams
• Serves: 4
• Prep Time: 15 minutes

Ingredients:

• 2 pouches (250g each) of ready-cooked spelt
• 3 tins (125g each) of drained tuna
• 1 large or 2 small mangoes, diced
• 2 avocados, diced
• 4 tomatoes, diced
• 1 red onion, finely diced
• 1 garlic clove, minced
• 2 tbsp ground cumin
• A large bunch of fresh cilantro, leaves only
• 4 tbsp extra virgin olive oil
• Juice of 2 limes
• Sea salt and black pepper

Method:

1. In a large bowl, mix spelt, breaking up clumps.
2. Add tuna, mango, avocado, tomatoes, red onion, garlic, cumin, and cilantro.
3. Drizzle with olive oil and lime juice. Season to taste and serve.

Seedy Banana Chocolate Slice

• Fiber: 8 grams each
• Protein: 8 grams each
• Makes: 12
• Prep Time: 15 minutes
• Cook Time: 30 minutes

Ingredients:

• 130g jumbo rolled oats
• 75g walnuts, chopped
• 75g pumpkin seeds
• 75g sunflower seeds
• 2 tbsp ground flaxseeds
• 2 tbsp poppy seeds
• 50g dried apricots, chopped
• 50g dried cranberries
• 100g almond butter
• 100g honey
• 2 bananas, mashed
• 100g dark chocolate (85%), broken into pieces

Method:

1. Preheat the oven to 350°F (320°F fan) and line a 20cm square baking tin.
2. Mix oats, walnuts, pumpkin seeds, sunflower seeds, flaxseeds, poppy seeds, apricots, and cranberries in a large bowl.
3. In a small pan, gently warm almond butter and honey until loosened. Stir in mashed bananas.
4. Pour warm mixture into dry ingredients and mix well.
5. Press into the lined tin and bake for 30 minutes until golden.
6. Cool, then melt chocolate and spread over the slice. Allow to set before cutting into squares.

Note: Consult a healthcare provider for personalized health advice. Enjoy adding more fiber to your diet with these delicious recipes!