Dietary fiber is commonly associated with good gut health, but did you know that it also protects against heart disease, and reduce diabetes risk? The ideal amount of dietary fiber intake per day is about 25-30 grams for adults. With such delightful mains and desserts below to choose from below, meeting your daily fiber needs is just a few yummy bites away.
Brighten up your lunch hour with this quick Teriyaki Beef and Broccoli Stir-Fry by Chef Jack Lee. Broccoli packs 2.6 grams of fiber per 100 grams and combined with pineapple, carrots and capsicums, which are also high in fiber, this colorful dish packs all you need and more when combined with a nutritious side of brown rice or mashed potato.
There’s something incredibly soothing about tucking into a luscious, pearly white Barley Soya after a spicy meal. Barley is a wonder grain that’s well-loved in Asia – it has 17 grams of fiber per 100 grams, aids detoxification and lowers cholesterol and retains a nice coarse texture when cooked in sweet soups like this dessert! When combined with cooling aloe vera and soft, chewy pearls, it’s one of the afternoon treats we love slurping up every now and again.
Cauliflower is a super versatile base for keto dieters – it can be made into porridge, rice or even grilled or cheesed-up for some toasted, nutty flavors. In this Keto Chicken Rice recipe, you can indulge in the classic Chicken Rice dish without worrying about the carbs while upping the fiber intake. For spice lovers, don’t forget about that Hainanese chicken rice chili. Simply mix your own with chili padis, ginger, garlic, vinegar, chicken stock and lime. We love to make a bigger batch so there’s always some in the fridge for future meals!
Even fussy eaters can’t say no to this silky, creamy and absolutely pretty Thai Tea Panna Cotta (Cha Yen). Traditional Italian Panna Cotta is given an Asian twist with an infusion of Thai tea leaves, while strawberries and nato de coco make for a sweet and tart fibrous topping that balances out the richness of it all.
Quinoa is trendy superfood of late, and there’s good reason why: 1 cup of cooked quinoa has 8 grams of protein, 5 grams of fiber and a healthy dose of magnesium, folate and vitamins that keeps our immune systems happy. As a staple, quinoa can replace your rice or noodles in many dishes, but it can also be combined with fresh veggies for a rainbow Zesty Thai Style Tri-Colored Quinoa Salad. Red cabbage, capsicum and carrots ensure a juicy crunchiness in every bite, while the spiced salad sauce give a nice zing at the end.
Leftover brown rice makes for some tasty Garlic Chicken Fried Rice on those busy weeknights when you have no time for elaborate or multiple dishes. Swap out white rice for brown rice in this quick and easy recipe (or any other rice recipe) for a more fibrous and hearty meal. It’s one of those dishes that will let you toss in those leftover veggies or about-to-wilt herbs without compromising on the taste – so go ahead and clear your fridge out!
A breakfast that looks so good…is actually healthy? Whip up a nutritious start for your family with this Delectable Dark Chocolate and Caramelized Banana Oatmeal recipe and get your little ones to dig into a high-fiber meal without complains. Bananas and chocolate chips are a failsafe combination that provides both texture and naturally sweet flavors to an otherwise dreary oatmeal slurry. It’s quick and easy to make on those school mornings when you have to rush the kids to school, and the caramelized bananas are definitely something everyone wants more of!
Combine two high-fiber ingredients and you have beautifully crafted Sinfully Hearty Stuffed Baked Apples that fills your house with the wonderful sweet, nutty and spicy aromas of cinnamon and Gula Melaka. Rolled oats, milk and chocolate chips make for a surprise center in this hearty treat that tastes as good as it looks. It’s a great way to repurpose apples that have been sitting in the fruit basket a tad too long, and it’s one of those rare desserts that don’t require flour.
You might wonder where the fiber is in this good-looking Javanese Sayur Lodeh, but dig in and chew on a flavorful tempeh piece and you’ve got your answer. Tempeh is an Indonesian soy product made from fermented soybeans and has 9g of fiber per 100g. It goes so well in Sayur Lodeh, soaking up all that umami goodness while simmering over the stove.
Bulgur Mjaddara is a Levantine staple that features lentils (8g of fiber per 100g) and bulgur (coarse cereal grain) as its main ingredients. Sautéed onions add a touch of sweetness and this middle-eastern dish is a good carbohydrate option when you want to try out something new for your next meal.
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