The food we eat is what powers our bodies—the better we eat, the better we look, feel and perform. Yet less than five percent of Americans are getting the recommended amount of fiber per day—a vital nutrient that can do many things from regulating blood sugar to lowering cholesterol to creating a healthy gut.
The Fiber Effect by Nichole Dandrea-Russert, MS, RDN provides everything you need to learn about the vital role fiber plays in your body and your guide to meeting your daily fiber needs and so much more. The Fiber Effect also includes easy meal plans and recipes to get you started. Check out one recipe below.
Chipotle Chickpea Salad
Preparation Time: 10–15 minutes
1 (15-ounce) BPA-free can chickpeas, rinsed and drained
¼ cup slivered or sliced almonds (optional if you’d like more protein and crunch)
4 tablespoons vegan mayo of choice (substitute mashed avocado for oil-free)
1 tablespoon maple syrup
¼ cup chopped celery
½ cup chopped scallions
½ cup minced cilantro
1 teaspoon smoked paprika powder
1 teaspoon ground cumin
½ teaspoon chili powder
¼ teaspoon cayenne powder (optional if you like a little spice)
¼ teaspoon sea salt (and more to taste)
4–5 large collard green leaves (washed), romaine leaves or whole grain bread of choice
Juice of one lime
Black pepper to taste
1. Add chickpeas and the almonds to a mixing bowl and lightly mash with a fork so that about half of the chickpeas and almonds are mashed and half are still whole.
2. To a separate small bowl, add the mayo, maple syrup or coconut nectar, lime juice, smoked paprika, cumin, chili, and sea salt then mix with a spoon. Taste and adjust seasonings as needed.
3. Pour the mayo mixture over top of the chickpeas and almonds, mix well so that all the chickpeas and almonds are coated.
4. Add the celery, scallions and cilantro and mix well, once again.
5. Wash and open collard green leaves or other leafy green like romaine (or make it into a hearty sandwich using a whole grain bread), add a healthy portion of the chickpea salad and any other toppings you love. We love adding sliced avocado, radish, tomato, and purple onion but you can also add sprouts, hemp seeds or pumpkin seeds for more texture and flavor.
Delicious and nutritious additions: Sliced radish, arugula, and carrots
Per serving (4 servings): 296 calories, 41 grams carbohydrate (32 grams net carbohydrate), 9 grams fiber, 9 grams protein, 15 grams fat, 461 milligrams sodium
Good source of vitamin B2, vitamin B6, folate, vitamin C, calcium, iron, magnesium, phosphorus, zinc
Excellent source of vitamin A, vitamin K, copper, manganese
Nichole Dandrea-Russert, MS, RDN, has been a registered dietitian nutritionist for 25 years, specializing in heart disease, diabetes, sports nutrition and women’s health. For the past ten years, she has focused on plant-based lifestyles through inspiring and educating people about plant-based eating to optimize their health and the health of the planet. Nichole has been featured in Yoga Journal, Veg News and Atlanta Journal Constitution through her plant-based chocolate company, Nicobella Organics. She also has a plant-based blog, Purely Planted, for wellness tips, recipes and inspiration. She currently lives in Atlanta, GA with her husband.