a full plate.

My company - Healthways gave us the Full Plate Diet book.  Our mission is to create a healthier world, one person at a time - this book is fabulous for our objective.  The question is - Are you eating enough?!  We need about 40 grams of fiber a day!  This book gives great recipes for obtaining this goal.  I promise if you get the fiber you need (and less sugar) you will have much more energy, feel clean, and look amazing.  Justin and I gave our dad's the book for Father's Day.  They continue to use it, b/c they see it working.

Below are some of my favorite recipes:

Go Green Smoothie

RusticTortilla Pizza

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    New Potato Salad

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      • 4 cups diced new potatoes - leave skin on
      • 2 T low fat mayonnaise (or Vegenaise, which I perfer) 
      • 1/4 cup low fat sour cream 
      • 1 teaspoon lime peel zest juice from one lime (about 3-4 T)
      • 1 T dried or fresh thyme
      • 1/2 teaspoon dill weed
      • 1/4 teaspoon salt
      • 1/4 teaspoon pepper 

      Cook potatoes whole, drain then dice after cooking. Leave the skins on, otherwise you're losing 1/2 the fiber in this recipe. If you let the potatoes cool prior to dicing, the skin will stay on nicely without peeling off.  While the potatoes are cooling, mix together all the other ingredients. Once you have 4 cups of cool diced potatoes, toss everything together and chill.  You may need to alter the spices to your taste buds. As we know spices are expensive, so I don't put all of these in.  I leave out the dill weed. :)  A serving size is 1 cup.  This recipe makes about 4 cups.  169 calories, 4.2 grams of FIBER, and 3.7 grams of protein.  We like to take this for dinner parties or even tailgating. It is always a favorite!

      
      
      

      Cheers to yum-o fiber rich foods!
      
      
      {photo credit: www.fullplatediet.org}

  • 1 whole wheat tortilla
  • 2 tablespoons Ragu Pizza Homemade Sauce or 2 tablespoons refried beans (this will increase fiber)
  • Thinly sliced vegetables (such as onion, zucchini, bell pepper, mushrooms)

  Preheat oven to 400° F. Place tortilla on baking rack and cook until crisp. Take tortilla out of oven and spread with sauce. Pile on toppings then place pizza on an unsprayed baking sheet. Bake for 5-10 minutes until vegetables are cooked.

  One pizza has 154 calories, 4 grams of fat, 590 mg of sodium, 9 grams of FIBER, and 11.72 grams of protein!  Nice! 

  
  

  
  

• 4 kiwi peeled
• 1 pear sliced
• 1 banana sliced
• 1 cup baby spinach leaves packed
• 1 cup soy, almond, rice, or no-fat milk

Combine all ingredients in a blender or food processor and blend on high until smooth and creamy, 30 seconds to 1 minute.

Makes a perfect dessert as well.  Serving size is 1 cup.  You get all this yumminess for 163 calories, only 57 mg of sodium, 7 grams of FIBER, and 4.5 grams of protein.  This will definitely put some pep in your step!