High fiber food

High Fiber Recipes: The Heart of Valentine's Day


by Stephanie Shank,

aka "Fiberlady"

Chocolates, flowers, gifts, cards and delicious high-fiber desserts are all the tradition on this special day for love known as Valentine's Day. Fiberlady recognizes that no matter what the origins of Valentine's Day, it's a perfect day for celebrating with those you love and to share the healthy indulgences of high fiber foods. Say "I love you" with these scrumptious high-fiber desserts. Your lover's heart will be content.

White Chocolate Mousse With Raspberries
6 servings


2 cups fresh raspberries or frozen raspberries (washed & divided 3-1)
1/4 cup sugar
2 tablespoons framboise liqueur
6 ounces white chocolate, finely chopped
1/4 cup milk, warmed
1 cup heavy cream
2 egg whites, room temperature
1 pinch cream of tartar
3/4 teaspoon vanilla extract
4 tablespoons finely chopped toasted almonds
raspberries (to garnish)
mint sprigs (to garnish)


1. In a blender or food processor fitted with metal blade, combine 1-1/2 cups of the raspberries with the sugar.
2. Puree until smooth.
3. Strain through a fine-mesh sieve into a bowl.
4. Add the framboise and stir to mix.
5. Stir in the remaining whole raspberries, halved, into the puree.
6. Set aside.
7. Place the chocolate in a heatproof bowl and set over pan of gently simmering water; do not allow the bowl to touch the water.
8. Heat the chocolate until it is melted and smooth and registers 140F on an instant-read thermometer.
9. Gradually add the warm milk to the chocolate, stirring constantly until smooth.
10. Remove the bowl from the water and allow mixture to cool until it is almost at room temperature.
11. In a bowl, using an electric mixer on high, beat the cream just until soft peaks form.
12. In another bowl, using clean beaters, beat together the egg whites and cream of tartar on high until stiff peaks form.
13. Using a rubber spatula fold half of the whites into chocolate mixture to lighten it.
14. Fold the remaining whites, whipped cream and vanilla into the chocolate mixture just until combined and no white drifts remain.
16. You may cover and refrigerate the mousse for up to 1 day ahead.
17. To serve, spoon about half of the mousse into 6 parfait glasses, half filling each glass.
18. Top with raspberry sauce, again using about half and dividing equally.
19. Then sprinkle the top with 2 tablespoons of almonds.
20. Repeat with remaining mousse and raspberry sauce.
21. Sprinkle with remaining finely chopped almonds. Garnish with raspberries and mint sprigs.

Fiber per serving 3.3 grams

Poached Red Pear Zinfandel
4 servings


4 large ripe red pears or other pear variety
1 1/2 cup white zinfandel or rose wine
1 vanilla bean, split lengthwise, or 1 tsp vanilla
1/3 cup sugar
4 tsp honey
1 fresh mint leaves (optional)


Core pears from bottom, leaving stem intact. If desired, use a paring knife to peel a spiral channel from tip to bottom of fruit.

Slice the bottoms off pears to allow them to stand upright. Stand pears up in the bottom of a large saucepan; add wine and vanilla bean or liquid vanilla. Bring mixture just to boiling. Reduce heat and simmer pears, covered, for 10 to 15 minutes or until tender.

Using a slotted spoon, transfer pears to four dessert dishes. Add sugar to liquid in pan; bring to the boil. Reduce heat. Simmer, uncovered, for 12 minutes or until liquid is reduced to 2/3-cup and is the consistency of a thin sauce.

Spoon sauce over pears. Drizzle honey on top. Serve warm or chilled. Garnish with mint.

Fiber per serving: 5 grams

Chocolate Fondue


8 oz Premium Chocolate (chopped)
1 cup Whipping Cream
2 tsp Grand Marnier (optional)


Over low flame, heat cream until warm (DO NOT BOIL).
Slowly add chocolate while stirring. Mixture will become smooth. Stir in liqueur.

To Dip: Strawberries, Bananas, Apples, Pears and Raspberries

Fiber Count:
Strawberries: 1 cup, 3 grams
Pear: 1 medium, 4 grams
Apple: 1 medium, 4 grams
Banana: 1 medium, 3 grams
Raspberries: 1/2 cup, 4.6 grams

Honey Nut Tart
8 servings


1/3 cup butter, softened
1/3 cup sugar
1 egg
1-1/2 cups flour
1 cup honey
2 tbsp. butter
1/3 cup heavy cream
2-1/2 cups unsalted mixed toasted nuts


To prepare crust, stir together butter and sugar until fluffy. Stir in egg, then flour and salt. Knead several times on a lightly floured board and wrap tightly in plastic wrap; refrigerate for 30 minutes. Preheat oven to 350°F. Press dough into the bottom of a 9-inch tart pan with a removable bottom and bake for 25 minutes or until lightly browned; set aside.

Filling: combine honey and butter in a saucepan. Cook over medium-high heat for 5 minutes or until reduced by half and deep golden brown; add heavy cream and cook for 5 minutes more; stir in nuts. Pour into crust; let cool before cutting.

Fiber per serving: 5 g

Pear and Cranberry Crisp
6 servings


1 cup all-purpose flour
2/3 cup firmly packed light brown sugar
1/2 cup old-fashioned oats
1/4 teaspoon salt
8 tablespoons (1 stick) chilled unsalted butter or margarine, cut into pieces

Fruit Filling:
7 large slightly under-ripe pears, peeled, cored, and each cut lengthwise into 8 slices
1 cup fresh or frozen cranberries
1/2 cup sugar
2 tablespoons all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
Vanilla ice cream (optional)


Place a rack in the middle of the oven and preheat to 350ºF. Butter an 8-inch square baking dish with 2-inch sides.

To make the topping: In a medium bowl, mix together the flour, brown sugar, oats, and salt. With a pastry blender or two knives used scissor-fashion, cut in the butter until the mixture resembles coarse meal.

To make the filling: Toss together all the ingredients and spoon into the prepared dish. Sprinkle the topping evenly over the filling. Set the dish on a baking sheet to catch any drips. Bake for about 1 hour, or until the topping is golden and the filling thickens and bubbles. Cool at least 20 minutes. Serve with vanilla ice cream, if desired.

Fiber per serving: 9.1 g



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Stephanie Shank aka "Fiberlady" has studied nutrition for many healthy years which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.

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