This gently flavored rice provides a little variety when you are being cautious about food selection. Its subtle notes of citrus pair well with Fish in Tomato Water or the (Miso-Glazed Salmon).

Fiber is an important part of a healthy diet, and these bran muffins are hearty without being heavy. Made with bran cereal, they take only a few minutes to whip up. You can add other dried fruit or nuts or omit the raisins.

Bulgur, also known as cracked wheat, is one of the most fiber-rich grains. Another plus—unlike other grains, it doesn’t require a long cooking time. It only needs to be re-hydrated in boiling water for about a half-hour. Get all the other ingredients ready while the bulgur soaks If you have some fresh Italian parsley on hand, chop 0.25 cup of it and sprinkle over the salad before serving. If you don’t have the time or inclination to squeeze an orange, you can use a high-quality 100 percent orange juice that is freshly squeezed (not from concentrate). Be sure to buy juice that is pasteurized.

This salad is an easy way to incorporate extra fiber, vitamins, and minerals into your diet. Unlike white rice, brown rice includes the bran and germ, making it a healthier and more fiber-rich choice. Unfortunately, its longer cooking time discourages many people from using it. To cut down on prep time, you can use packaged precooked rice or plan to prepare extra when making if for a side dish. If the spices are too much for a sensitive stomach, omit them. If your taste buds need a little extra, add a pinch more.

Layering yogurt with fruit and crunchy granola is a great way to maximize textures in a healthful breakfast or snack. Fresh fruit, such as berries, can be substituted for dried fruit if you prefer. Greek yogurt (such as the Fage brand) is strained, so it's extra thick and creamy. It is also much higher in protein than regular yogurt. Sweetening it to taste with honey gives it added lushness with less sugar than many presweetened yogurts. The parfait looks enticing served in a goblet, wine glass, or wide-bottomed clear tumbler. with a narrow glass, you'll be able to get two layers; if your glass or bowl is wider, just one should do it. If your appetite is up to it. double the layers

This tasty casserole has the flavors of the Greek dish spanakopita, but with less fat and less work. it can be served as a vegetarian entree or as a side dish to a simple protein-based meal. Its Mediterranean flavors are a perfect match for grilled chicken or fish. This recipe is a great way to use up leftover rice. To save time, you can also use precooked packaged or quick-cooking rice.

This version of a take-out standard is given a healthy twist by substituting brown rice for white and loading it up with vegetables. The dynamic duo of frozen peas and carrots is used for convenience, but throw in any extra veggies you have in the fridge.

This high-fiber vegetarian dish is flavourful enough to please the whole family. To speed the prep time, chop the vegetables individually in the food processor before adding them to the skillet. Another time-saving tip is Io prepare quick-cooking barley or make barley the night before as a side dish and reserve 0.5 cup to use here.

This make-ahead dish includes lots of good-for-you, fiber-rich ingredients, including whole wheat pasta, beans, broccoli, and other vegetables. If the broccoli upsets your stomach, you can leave it out and use more of the other vegetables. If you like broccoli, feel free to add another cup. For a nice presentation, serve on lettuce leaves with tomato slices.

"Trail mixes" can provide calories when you need to eat but can't face a "traditional" meal. This mix is an easy and filling snack that also provides fiber and protein through a combination of dried fruits, seeds, and nuts.