10,000 fibre recipes

This is a classic bean soup made with smoked ham hock or with a left over ham bone - inexpensive and serves up a crowd.

Mushroom and barley soup with overnight-soaked pearl barley, butter-sauteed aromatics, and earthy mushrooms simmered in chicken broth. Old-school Eastern European comfort in a bowl.

Apricot-orange whole grain muffins plump dried apricots in fresh orange juice, then fold them into a buttermilk batter built on whole wheat pastry flour and toasted wheat germ. Hearty, tangy breakfast fuel.

Cumin and garlic pinto beans simmered low and slow with onion, a single slice of bacon, and whole cumin seeds. The classic Tex-Mex side, sturdier and tastier than canned. Quick-soak method skips the overnight wait.

Vegan lentil and buckwheat slice with red lentils, roasted buckwheat groats, carrot, and a savory Marmite kick. Naturally gluten-free and packed with fiber.

Lentil salad bulks up earthy brown lentils with bulgur wheat and soy grits, tossed with spinach in a tangy yogurt-mustard-lemon dressing. High-fiber vegan main or side.

Falafel sandwiches with split pea and chickpea flour fritters stuffed into pita pockets with tomatoes, onions, pickles, and your choice of homemade hummus or tahini sauce. A vegan Middle Eastern lunch.

Spice walnut cake marries toasted walnuts with whole-wheat pastry and barley flours, warm cinnamon and clove, then soaks in a fresh orange syrup after baking. A healthier Greek-inspired karydopita.

Brussels sprout and carrot salad marinated in lemon vinaigrette for hours, served chilled. Diabetic-friendly, vegan, high-fiber side dish that gets better as it sits.

Vegan lentil and tomato soup is a fiber-packed weeknight pot built around red lentils, tomatoes and a cheesy hit of nutritional yeast. Pressure-cooker fast or hour-simmered.

Hot Italian sausage, fresh Roma tomatoes, rosemary, and briny green olives tossed with whole wheat pasta. A rustic Italian-inspired dinner ready in under 30 minutes.

Honey oat bran muffins packed with raisins, nuts and fiber. Diabetic-friendly, ready in 20 minutes, sweetened only with honey. A high-fiber breakfast staple.

Baked spiced apple rings in cranberry juice with cinnamon sticks, whole cloves, and lemon. Slow-baked until transparent and jewel-toned, served hot or cold as a garnish or vegan side dish.

Bulgur pilaf with pine nuts and red pepper: nutty bulgur simmered in broth with sweet bell pepper, then finished with toasted pine nuts and chives. A fast, wholesome side that comes together easily.

Frescavena is the beloved Venezuelan oat drink: fine-blended oat cereal and sugar stirred into cold milk or water over ice. Creamy, wholesome, easy to customize.

Moist whole wheat pumpkin bread baked in a bread machine with apple juice for natural sweetness and fiber—reduced fat, full flavor. Perfect fall treat!