Tag Archives: soluble fiber source

CARE Snack: Pineapple and Pears with Cottage Cheese and Cashews

January 20, 2023 0 comments

Cashews, often deemed indulgent, are a rich dietary source of monounsaturated fat and copper which is essential in energy production, antioxidant functioning and bone formation. Enjoyed in moderation, they contribute to increasing our overall intake of nuts which studies have confirmed can lower our risk of heart disease, lower the risk of developing gallstones, and lower our risk of gaining weight! Participants in a study that consumed nuts 2x per week were 31% less likely to gain weight than those that never ate nuts. Enjoy (in moderation)!

CARE Recipe: Vegan Creamed Spinach Pasta with Peas

December 31, 2022 0 comments

Legume-based pasta (like garbanzo, black bean, and soy) is an incredible way to continue enjoying pasta while getting much more nutrition than just carbohydrates provided by flour-based varieties. This recipe pairs legume-based pasta with our Faux Alfredo Sauce (white bean sauce) to make a plant-based protein-rich, fiber-rich (which equals FILLING) meal. Enjoy with endless varieties of leafy and tender veggies!

CARE Recipe: Roasted Chicken and Apple Pomegranate Salad

December 15, 2022 0 comments

This salad is as pretty as it is nutritious. Pomegranates have various bioactive compounds that have antioxidant and anti-inflammatory properties against cancer cells. The arils are also a wonderful source of vitamin C and potassium needed to regulate blood pressure. The prebiotic and soluble fibers also help regulate the native strains of gut bacteria. This is a lot of health activity from something we just call “lunch”!

CARE Recipe: Roasted Parsnip, Apple, and Onion Soup

December 15, 2022 0 comments

Try roasting a medley of roots and fruits first, then blending them to velvety soup. Any roasted root vegetables can be made into smooth soup, including carrot, beet, potato, or a mix of parsnip, apple, and red onion. Parsnips look like ivory carrots, and when roasted, they are ethereally sweet, nutty, soft, and perfect for soup. They’re also just as good simply roasted and eaten that way. For a balanced plate, pair with an easy green salad dressed in lemon and garlic and your choice of an extra lean piece of protein.

CARE Recipe: Hearty Pumpkin Lasagna

November 14, 2022 0 comments

This vegetarian version of lasagna is as filling and rich as its meat-based counterparts (more so really because of the 10 grams of fiber per serving!). This version is also rich in Vitamin A, calcium, and soluble fiber. The calcium comes from both the cheese and the collard greens. This lasagna also freezes well making homemade lasagna a reality on cold nights when prep didn’t get done over the weekend. I usually have this for two dinners and then freeze the rest. I hope you enjoy it as much as I do.

CARE Recipe: Home-made Muesli Bowls

November 3, 2022 0 comments

One morning while at a coffee shop, when I ordered one of those paper cups of muesli to which the barista just added water to, I realized my Flax Almond Fiber Mix could be used in the same way – with lower cost and even more nutrition! The fiber and balance of these bowls make them incredibly satiating and effective at keeping blood sugar regulated (equals feeling full and comfortable in-between meals!). They work great for fast breakfasts, on-the-go lunches, or dry staples for camping or keeping at your desk at work. I hope you find them as convenient as I have!

CARE Recipe: Flax Almond Fiber Mix

November 3, 2022 0 comments

This nutrient and fiber-rich topper is incredible on yogurt or smoothies. A single serving of this mix provides: fiber (6 grams), vitamin E (6 grams), heart healthy mono-unsaturated fat (4 grams) and omega-3 fatty acids, calcium (48 mg), iron (3 mg), magnesium(123 mg), potassium (311 mg), selenium (18 mg), zinc (3 mg), and lutein/zeaxanthin for eye health!

CARE Recipe: Mollie’s West African Peanut Soup

October 28, 2022 0 comments

A CARE member brought a copy of this recipe to me after her family just fell in love with it. It is remarkable how a staple like peanut butter, or other nut butter, can be blended into soup stock transforming it from “the usual” to absolutely unexpected. I added tofu for additional protein compared to the original recipe. This makes this vegan soup an unexpectedly rich source of calcium. Adapted and balanced from Robin Asbell’s recipe in the Star Tribune which she adapted from “The Moosewood Cookbook”.

CARE Recipe: Cheddar Chicken and Basmati Rice Skillet

October 6, 2022 4 comments

This recipe is a staple in CARE. It’s introduced in the first week’s sample meal plan for new members for a reason. It’s easy, so family-friendly, and a great example of how balanced doesn’t have to mean boring. Using store-bought rotisserie chicken and making your rice ahead of time makes this a quick 20-minute dinner option (lean ground turkey could also be used). This recipe also shows you how you can still make savory, comforting dishes with cheese and rice – by balancing the right quality and in the right amounts.

CARE Recipe: Cheesy Turkey Stew with Fresh Papaya

September 22, 2022 0 comments

Fresh papaya, in addition to tasting like a tropical dream, contains the digestive enzyme papain. This makes it a wonderful complement to richer dishes that contain legumes and animal proteins. It is also in season during our colder months, bringing a bit of sun to our shorter days up north. This stew also uses cheese and avocado in balanced amounts to add rich flavor and texture, as well as, nutrition (calcium from cheese and mono-unsaturated fat from avocado). In a consistent, long-term therapeutic lifestyle focuses on how to add favorites vs. restrict them.

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