Recipes <\/p>\n
Who doesn\u2019t<\/em> love a good snack? But tasty as they can be, they often lack nutrients\u2014you know, the ones that help your body work the way it should and<\/em> stop you from feeling hungry just a few minutes later. Enter: high-fiber snacks.<\/p>\n These five recipes\u2014originals developed by Desiree Nielsen, RD<\/a>, a creator with a focus on plant-based nutrition\u2014prove that snacks certainly can<\/em> be a source of vital nutrients like fiber<\/a>. Packing from 4 to 10 grams of it per serving, they\u2019ll satisfy those between-meal hunger pangs while helping you hit your daily fiber targets. That\u2019s an especially important mission, considering that this crucial carb plays significant roles in digestion, gut health<\/a>, and other aspects of your well-being. For instance, it \u201chelps improve feelings of fullness and satisfaction\u201d and \u201ccontributes to more balanced blood sugars<\/a>,\u201d Nielsen tells SELF. Despite the importance of the nutrient, most Americans don\u2019t get enough, so having a fiber-rich snack during the day can really help boost your overall intake.<\/p>\n Whichever one of these high-fiber snack recipes you decide on, you can be sure of one thing: It\u2019ll taste good and<\/em> tide you over until your next meal. And if you\u2019re only snacking because your breakfast wasn\u2019t substantial enough to completely fill you up? Consider checking out these five high-fiber breakfast ideas<\/a> for morning meals that\u2019ll set you off on a good start.<\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n From casseroles to condiments, black beans<\/a> make a stellar foundation for pretty much any recipe. \u201cThey\u2019re incredibly nutrient-dense, plus a really great source of fiber and protein<\/a>,\u201d Nielsen says. Start by rinsing your beans, then mix in mango chunks, cilantro, red onion, jalape\u00f1os, lime juice, cumin, and salt. Within minutes, you\u2019ll have a salsa that delivers six grams of fiber per serving and makes a perfect dip for crunchy snack items like tortilla chips or scoops (or can even be eaten on its own as a salad). The impressive fiber content of this slightly spicy salsa means it\u2019s filling enough to keep you going until your next meal. What\u2019s more, mango is packed with skin-friendly carotenoids<\/a> like the vitamin A precursor beta-carotene, so you\u2019ll be getting a heaping dose of those nutrients too. Get the recipe<\/a>.<\/strong><\/p>\n Bonus tip: Use high-fiber whole-grain crackers rather than chips for an additional fiber boost.<\/em><\/p>\n<\/div>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n Compared to classic apples, pears \u201cdon\u2019t really get their due,\u201d Nielsen says, but it would be a mistake to write them off: Those Boscs and Bartletts are a \u201cmajor fiber win,\u201d packing around six grams apiece. This recipe jazzes them up with a smear of almond butter and a sprinkle of granola and cinnamon. Even though you\u2019ll have to do a bit more work, this process can really \u201cmake your everyday snacks feel a little bit more intentional\u201d and boost the overall flavor, Nielsen says. Besides, the almond butter will flesh out the nutritional profile by contributing some protein and healthy fats<\/a> while the crunchy granola will enhance the texture. Together, these add-ons will make for \u201ca far more satisfying snack,\u201d Nielsen says. Get the recipe<\/a>.<\/strong><\/p>\n Bonus tip: Make this recipe even heartier by layering the almond butter and pear slices on top of a piece of whole-grain toast. \u201cWith a little bit of granola and cinnamon, we\u2019ve got an open-faced sandwich,\u201d Nielsen says.<\/em><\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n Dates on their own make for a \u201cnice sweet treat that\u2019s also nourishing,\u201d Nielsen says, but this recipe takes the nutritional value (and tastiness) to the next level. Spoon in tahini\u2014a creamy paste that brings the \u201cslight earthiness and savoriness\u201d of peanut butter to a dish without the nut content\u2014along with vanilla, cinnamon, and salt for a desserty filling that packs seven grams of fiber per serving. Just remember not to skimp on the salt: It \u201cmasks any sort of bitterness in the tahini,\u201d Nielsen adds.<\/p>\n<\/div>\n Bonus tip: Make sure you\u2019re using Medjool dates specifically: They\u2019re large, soft, and jammy. The recipe \u201cjust isn\u2019t as delicious with the other kinds,\u201d Nielsen says.<\/em> Get the recipe<\/a>.<\/strong><\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n Nielsen\u2019s goal for this recipe: \u201cTo make something that was macaroon-inspired but completely no-cook and no-bake,\u201d she says. Well, we definitely think she succeeded. Simply blend coconut flakes, lemon juice, almond flour, maple syrup, vanilla, and salt together until they form a sort of dough. Thanks to the combined coconut and lemon, the resulting energy balls have \u201cthe most refreshing, juicy flavor,\u201d Nielsen says. What\u2019s more, they pack an impressive amount of fiber thanks to the coconut content\u2014more than two grams per ball. So with every two-to-three-ball serving, you\u2019ll get over four to six grams of fiber. Get the recipe<\/a>.<\/strong><\/p>\n Bonus tip: Use the lemon coconut energy balls, the salted tahini-stuffed dates, and some sliced fruits and veggies to assemble a snack box or dessert tray for easy munching. While you can make this recipe any time of year, the \u201cfresh, light flavors\u201d of the lemon juice might be particularly well-suited to spring, Nielsen says.<\/em><\/p>\n Photo by Desiree Nielsen, RD<\/span><\/p>\n<\/figure>\n If you\u2019re sick of eating plain microwave popcorn during home movie night, this party mix could make the ideal alternative\u2014equally as crunchy, but also way more flavorful (and fiber-filled!). Combining wheat squares, roasted legumes, raw almonds, and, yes, popcorn, it packs around six grams of fiber and eight grams of protein per serving. People really overlook popcorn as a fiber source, Nielsen says, but it actually contains a decent amount\u2014around four grams per three cups. Meanwhile, condiments like Frank\u2019s RedHot and soy sauce will turn up the flavor a few notches. \u201cYou will gobble it up and it will feel truly satisfying,\u201d Nielsen says. Get the recipe<\/a>.<\/strong><\/p>\n Bonus tip: Try pairing this party mix with fresh produce for a sort of \u201csavory snack box situation,\u201d Nielsen says. Chop up some veggies and eat them with hummus or another dip on the side. You can add fruit too!<\/em><\/p>\n Related:<\/strong><\/p>\nRecipes 1. 5-Minute Black Bean Mango Salsa<\/h2>\n
Recipes 2. Dressed-Up Pear Slices With Almond Butter and Granola<\/h2>\n
Recipes 3. Salted Tahini-Stuffed Dates<\/h2>\n
Recipes 4. Lemon Coconut Energy Balls<\/h2>\n
Recipes 5. Spicy Tamari Party Mix<\/h2>\n
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