Your gut does more than just digest food—it supports your immune system, affects your mood, and plays a key role in overall wellness. One of the best ways to care for your gut is by adding more fiber to your diet. Fiber helps keep things moving, feeds beneficial gut bacteria, and can reduce the risk of chronic disease.
To help you boost your fiber intake in a delicious way, we’re sharing two easy, fiber-packed recipes your gut (and taste buds) will thank you for.
Quinoa and Summer Corn Chowder
Ingredients:
- 3/4 cup Quinoa, rinsed and drained if needed
- 1 tsp. cumin seeds
- 1 1/2 cups fresh or frozen corn kernels
- 1 large red potato, diced
- 4 green onions, chopped
- 4 cups low-sodium vegetable broth
- 2 cups plain, light soymilk
- 1 large red bell pepper, diced
- 3 Tbsp. chopped cilantro, if desired
Instructions:
Toast quinoa & cumin seeds in skillet over medium-high heat, 3–4 minutes. Stir constantly. Transfer to bowl. Heat about 1/4 cup of the vegetable broth in a pot. Add corn, potato, & green onions. Sauté until onions are tender, about 5 minutes. Add broth as needed to keep the mixture moist. Add soymilk & rest of broth; bring to boil. Stir in quinoa mixture & red bell pepper. Reduce heat to medium-low. Cover & simmer until quinoa & vegetables are tender, about 30 minutes. Remove from heat; season to taste with pepper. Stir in chopped cilantro if desired.
Yield: 6 servings
Per serving:
Calories: 220
Fat: 3g
Sodium: 430mg
Carbohydrate: 43g
Chicken Fajita Chili
Ingredients:
- 2 lbs. skinless, boneless chicken breast halves, cut into 1-inch pieces
- 1 Tbsp. chili powder
- 1/2 tsp ground cumin
- 1 (14.5 oz) can no-salt added diced tomatoes
- 1 (14.5 oz) can fire roasted diced tomatoes
- 1 (16 oz) pkg frozen pepper (red, green, & yellow) and onion stir-fry vegetables
- 1 (15 oz) can cannellini beans, rinsed and drained
- 1 tsp. fajita seasoning
- 2 cloves garlic, minced
Instructions:
In a medium bowl, combine chicken, chili powder, fajita seasoning, cumin, and garlic. Toss to coat. Coat a large skillet with non-stick cooking spray. Preheat the skillet over medium-high heat. Cook chicken in a hot skillet until browned on all sides. Place chicken in a 3 ½ – 4 quart slow cooker. Add undrained tomatoes, frozen vegetables, and beans. Cover and cook on low setting 4–5 hours or on high 2–2 ½ hours. If desired, top individual servings with shredded reduced fat cheddar cheese and/or light sour cream.
Yield: 6 servings
Per serving (without cheese or sour cream toppings):
Calories: 290
Fat: 2g
Sodium: 470mg
Carbohydrate: 22g