Doctor Explains Easy Ways To Get More Fiber!

Ingredients

• 50 g Pistachios (unsalted, shelled)
• 50 g Almonds (raw or roasted, unsalted)
• 80 g Raspberries (fresh, washed)
• 80 g Edamame Beans (shelled, frozen; thaw before use)
• 100 g Frozen Green Peas (thawed)
• 1 large Apple (core removed, sliced with skin on)
• 1 tbsp Chia Seeds (raw)
• 1 tbsp Psyllium Husk (fine powder)
• 100 g Hummus (store‑bought or homemade)
• 50 g Dark Chocolate (70% cocoa or higher, broken into small pieces)
• 1 tbsp Flax Seeds (ground for better absorption)
• 75 g Lentils (cooked, cooled)
• 0.5 medium Avocado (half, diced, skin removed)
• 1 medium Pear (skin on, cored and sliced)
• 60 g Rolled Oats (gluten‑free if certified)

Instructions

1. Gather and Prepare Ingredients

   Collect all ingredients, wash the raspberries, apple, and pear under cold running water. Pat dry with a clean towel.

   Time: PT2M

2. Measure Dry Components

   Using the kitchen scale, weigh pistachios, almonds, rolled oats, flax seeds, chia seeds, psyllium husk, and the cooked lentils. Place each into the mixing bowl.

   Time: PT4M

3. Add Frozen Vegetables

   Add thawed edamame beans and green peas to the bowl.

   Time: PT2M

4. Incorporate Fresh Fruit and Avocado

   Core and slice the apple and pear, dice the half avocado, and add all to the bowl.

   Time: PT3M

5. Add Hummus, Chocolate, and Raspberries

   Drop the hummus dollops, sprinkle broken dark chocolate pieces, and gently fold in the raspberries.

   Time: PT2M

6. Final Toss and Portion

   Using the wooden spoon, toss everything until evenly mixed. Divide the mixture into two airtight containers or serving bowls.

   Time: PT3M

Nutrition Facts

Calories

923

Protein

30g

Carbohydrates

75g

Fat

50g

Fiber

40g