skip to Main Content

8 Surprisingly High-Fiber Snacks!

ice cream

Share the magic...
Email to someonePin on PinterestGoogle+Tweet about this on TwitterShare on Facebook

Mamma Chia and ENLIGHTENED worked together to find 8 Surprisingly High-Fiber Snacks to help you keep your day fiber-filled.

What is fiber?

Although fiber might have a bad reputation (đź’©), a fiber deficiency can actually cause sluggishness, constipation, and even increase your risk of colon cancer. A commonly overlooked, but extremely important, element of a balanced diet, fiber reduces your risk of heart disease, lowers cholesterol and blood pressure, and can even aid weight loss. Fiber is commonly found in many fruits, vegetables, and high-fiber snacks. It helps to keep your digestive system running properly by breaking down and moving nutrients through your body, though it itself is not broken down or absorbed.

Know your fiber.

Fiber comes in two forms: soluble and insoluble. Soluble fiber (peas, beans, and oats) dissolves with water and lowers blood cholesterol and glucose levels. Insoluble fiber (whole wheat flour, nuts, and wheat bran) absorbs the water in your digestive tract, helping to move food through quickly.

How much fiber do you need?

Women need about 25 grams per day while men need closer to 38 grams. Many people choose to supplement their intake with high-fiber snacks that can be added between meals. Luckily there are many high-fiber snacks to choose from, including a few of which you might never have guessed. It’s common knowledge that prunes have a lot of fiber, but did you know that raspberries are also fiber-filled?

We’ve pulled together 8 surprising high-fiber snacks so that you can keep your body healthy and your snacks yummy!

Raspberries

Who knew raspberries were so high in fiber! 1 cup has a whopping 8 grams. Raspberries are delicious straight off the bush, but if you want something even sweeter, try these homemade raspberry popsicles.

ENLIGHTENED Ice Cream

That’s right, ice cream can actually be a high-fiber snack! Each serving of ENLIGHTENED Ice Cream has 5 grams of fiber, meaning if you eat the whole pint (and sometimes we do…) you can get 20 grams of fiber from your favorite frosty treat.

Split peas

Split peas pack a ton of fiber with 16 grams per cup. They’re also great for pairing with other ingredients for a high-fiber snack, like this yellow split pea spread! (BTW a split pea is just a regular pea that’s been dried)

Artichokes

Artichokes are a super versatile vegetable, great in dips, salads, and roasted in the oven! Each artichoke has about 9 grams of fiber. Add this delicious artichoke and mushroom salad to your dinner to round out your fiber needs for the day.  

Curious about the other 4 high-fiber snacks? Finish reading this post on ENLIGHTENED’s blog, and head over to our Instagram to find out how you can win a prize package from Mamma Chia and ENLIGHTENED! 🎉

Pumpkin Spice Ice Cream

Pumpkin Spice Ice Cream

Share the magic...
Email to someonePin on PinterestGoogle+Tweet about this on TwitterShare on Facebook

 

Pumpkin Spice Ice Cream

Pumpkin spice and everything nice! You bet we are indulging in pumpkin now that fall is here. This spin on pumpkin flavored goodness is a tasty way to blend summer indulgences with the flavors of the season. Trick-or-treat chia-self and whip up a batch of this vegan-friendly ice cream featuring everyone’s favorite fall flavor!

*Ice cream maker is needed to create recipe.

Pumpkin Spice Ice CreamPumpkin Spice Ice Cream

Ingredients: 

  • 2 cups full fat coconut milk (or any other dairy-free alternative)
  • 1 1/2 cups organic pumpkin puree
  • 1 cup organic coconut sugar
  • 1/2 tsp organic ground ginger
  • 1 tsp organic cinnamon
  • 1 tsp. organic vanilla extract
  • pinch of salt
  • Mamma Chia Cinnamon Pecan Chia Granola Clusters (garnish)

*Ice cream maker is needed to create recipe

Directions: 

  1. First add coconut milk and pumpkin puree in a medium size bowl. Stir ingredients together.
  2. Add the remaining ingredients to the bowl, except the granola.
  3.  Transfer mixture into your ice cream maker.
  4. Let ice cream churn for 15-20 minutes or follow the manufacturers instructions that were included with your ice cream maker.
  5. Serve in a small bowl or cone and garnish with Mamma Chia Cinnamon Pecan Chia Granola Clusters.
  6. Transfer remaining ice cream into a freezer safe container and store in freezer.

Enjoy!

Pumpkin Spice Ice Cream

Marbled Blueberry Ice Cream

Marbled Blueberry Ice Cream

Share the magic...
Email to someonePin on PinterestGoogle+Tweet about this on TwitterShare on Facebook

Marbled Blueberry Lavender Ice Cream

Sun “so hot it will melt your Popsicle”…or your ice cream in this case! Summer is officially a wrap after Labor Day weekend. Treat chia-self and your guests one last time during the holiday weekend with a creamy homemade treat! This marbled blueberry ice cream with hints of lavender and coconut goodness will have everyone melting over this delightful dessert. Take one scoop, two scoops, maybe even three! There’s plenty to go around for everyone to cool off with!

* This recipe requires an ice cream maker to create a creamy-like consistency.

Marbled Blueberry Lavender Ice Cream

Ingredients:

  • 2 cans of full fat organic canned coconut milk or organic cream
  • 1/2 cup organic coconut milk
  • 1/3 cup organic blue agave
  • 1 tsp organic vanilla extract
  • 2 tsp dried organic culinary lavender
  • 1 1/2 cups organic blueberries
  • 2 Tbsp organic brown sugar
  • Optional: Wild Blueberry Chia Granola Clusters as a topping

Preparation:

  1. Add canned coconut, coconut milk, and agave to a medium saucepan. Heat the ingredients on low and slowly bring to a simmer being careful not to boil. Once ingredients start to simmer turn off stove and let it cool for a couple minutes.
  2. Transfer ingredients from the saucepan to a blender and add lavender and vanilla. Blend for a minute or until ingredients are combined.
  3. Place mixture in a covered container and stow away in the refrigerator for at least 4 hours.
  4. Blend or mash up your blueberries with a fork and transfer into a small pan with brown sugar over medium heat. Stir together the ingredients until it starts to thicken. After about 15 minutes or when it reaches a syrup like consistency remove from heat, transfer into a covered container and stow in the refrigerator with the ice cream base.
  5. Pour coconut base into your ice cream maker and churn according to manufacturer’s directions until it reaches a soft serve texture. Ours took about 15-20 minutes. Transfer ice cream into a freezer friendly container filling it only half way with the coconut base. Take out your blueberry sauce and layer it on top. Repeat this again first layering in the coconut and placing the blueberry layer on top. Once tray is filled swirl together the ingredients with a knife or a toothpick to create a marbled look in the ice cream. Once finished cover the ice cream and place into the freezer for 3-4 hours or until the ice cream is hard enough to enjoy!

Marbled Blueberry Lavender Ice Cream

Back To Top