11 high recipes

Power breakfast blueberry muffins that have a protein and fiber boost.

This whole-wheat apple pancake is high in fibre, uses yeast and is completely dairy-free.

High fibre banana bran muffins: a one-bowl breakfast muffin with bran flakes, mashed banana, and a hint of clove. Mix in 10 minutes, bake straight from cupboard staples.

High-fiber banana oat bread made with oat bran, oat flakes, whole wheat pastry flour, ripe bananas, and honey. A wholesome quickbread sweetened naturally with no white sugar.

High roller sandwich pinwheels made with flour tortillas, cream cheese, roast beef, ham, turkey, and Monterey Jack. No-cook party appetizers sliced into bite-sized rolls.

High-protein shake with banana, vanilla ice milk, pecans, wheat germ, and protein powder. A thick, naturally sweetened post-workout drink blended in minutes.

Three-layer chocolate cake with cocoa, buttermilk, and a rich cocoa icing made with melted unsweetened chocolate. A towering, old-fashioned celebration cake.

High-fiber bread quiche uses stale multigrain bread as the crust, filled with low-fat cottage cheese, eggs, and evaporated skim milk. A lighter take on classic quiche with no pastry dough required.

Simple pan-fried trout rolled in flour and cooked golden in oil. Just 3 ingredients and 8 minutes for crispy, flaky mountain-stream trout the way it was meant to be eaten.

Scampi-style chicken thighs: boneless skinless thighs marinated in lemon juice and broiled fast with a garlic-parsley-white wine baste. Light, bright, weeknight chicken in under 30 minutes.

Chicken thighs marinated overnight in honey, sesame seeds, lime, and warm spices like cinnamon, cumin, and ginger. Grilled or broiled until sticky and caramelized with a gentle kick of cayenne.