The following homemade recipes are high in fiber and great in staving off hunger pangs.
Lentil Tomato Salad
A quick salad to make on the go is the lentil tomato salad. This basically involves throwing these ingredients into a bowl –lentils, cherry tomatoes, and spinach. Mix with a sprinkling of salt and vinegar and add some chopped coriander, garlic and other seasonings for more flavors.
250g green lentils, rinsed.
½ lemon juice and ½ lime juice
1 red onion thinly sliced
1 Tbsp cider or white wine vinegar
1 tsp ground cumin
2 tsp extra virgin oil
1 small garlic clove, crushed
250g halved tomato
85g baby spinach
2 tsp mango chutney
1. Boil the lentils. Drain. Rinse and drain thoroughly.
2. Mix the vinegar, a pinch of salt and citrus juices in a salad bowl and toss in the onion rings. Mix the garlic, cumin, oil, and chutney then toss in the onions and lentils with the coriander, spinach, and tomato. Mix well and serve.
Zucchini Noodle Caprese Salad
The combination of tomato and mozzarella topped off with chicken peas makes this salad a high fiber and protein-rich meal.
3 medium zucchinis
2 Tbsp chopped fresh basil
1 cup of fresh mozzarella
3 Tbsp olive oil
1 Tbsp white wine vinegar
11/2 Tbsp balsamic vinegar
½ tsp black pepper
½ Tbsp Dijon mustard
½ tsp sea salt
1. Combine all the ingredients in a mason jar and shake well or add everything to a small bowl and whisk until evenly combined.
1. Clean the zucchinis and chop off the ends. Spread the zucchinis in spirals and set the noodles in a large bowl.
2. Chop the tomatoes and the basil.
3. Drain the water or oil from the mozzarella and then add it to the salad.
4. Add the mozzarella, basil, and tomatoes to the zucchini in the bowl. Mix everything up and pour in the dressing. Toss again till well-coated.
5. Serve chilled.
Spiced Raisin and Pine Nut Salad
This salad uses barley and not lettuce as its base and a combination of spices including cinnamon, turmeric, and curry powder spice up the entire dish.
I cup of barley
1 cup water
1 cup vegetable broth
I bell pepper, diced
1-2 gloves of garlic, minced
I Tbsp olive oil
¼ cup raisins
¼ cup pine nuts
1 can navy beans that are drained and rinsed
½ tsp ground turmeric
¼ tsp each of cinnamon, curry powder, ginger, cumin, black pepper
Hot sauce to taste.
1. Add barley, water, and vegetable broth in a medium-sized pot.
2. Bring to boil then simmer and cover. Cook for 20 minutes while stirring occasionally until all liquid is absorbed and the barley is fluffy.
3. Add the other ingredients to a stir-fry pan and stir together over medium heat for 3 minutes. Add the cooked barley.
4. Stir until evenly mixed. Serve warm or with fresh greens or top up with hot sauce or Greek yogurt if desired.