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8 Surprisingly High-Fiber Snacks!

8 Surprisingly High-Fiber Snacks!

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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! 🎉

Chocolate Raspberry Chia Pudding

Chocolate Raspberry Chia Pudding

April 14, 2016
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Aristotle once said, “Love is composed of a single soul inhabiting two bodies.” This Valentine’s Day, drop that box of chocolates and give your sweetheart something good for the body and soul! Our decadent Chocolate Raspberry Chia Pudding is full of heart-healthy Omega-3s and protein to satisfy any chocolate craving for this special day. The best part? This dessert has no added sugar and tastes absolutely amazing! It is sure to surprise and delight your sweetheart’s soul. We promise 🙂

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Ingredients:

  • 6 Tbsp Mamma Chia organic chia seeds
  • 2 cups organic non-dairy milk
  • 6 large squares organic dark chocolate (at least 60% cacao)
  • ½ cup fresh organic raspberries + 6 to decorate

Directions:

  1. Place raspberries and 1 cup of non-dairy milk in blender and puree until smooth. Pour the mixture into a glass jar and add 3 Tbsp. of Mamma Chia organic chia seeds. Stir well with a spoon, or if your jar has a lid, shake well until all of the seeds are evenly covered  in the raspberry liquid. Cover with a tight lid and and place in the refrigerator.
  2. Place 4 chocolate squares into a microwave safe bowl and microwave in 30 second increments, stirring in between, until chocolate is fully melted. If a microwave isn’t available, melt the chocolate over low heat on the stove. Be sure to place chocolate in a heatproof bowl that fits snugly over a pot of barely simmering water (or put the bowl directly in a wide, shallow skillet of barely simmering water). Stir occasionally until the chocolate is melted and smooth; remove it from the heat. Add 1 cup of non-dairy milk and whisk until combined.
  3. Once the chocolate mixture is cool, pour it into a glass jar and add 3 Tbsp. of chia seeds. Stir well with a spoon, or if your jar has a lid, shake well until all of the seeds are evenly covered in the chocolate liquid.
  4. Keep the raspberry and chocolate chia seed mixtures in the fridge overnight for at least 4 hours.
  5. Layer the chocolate and raspberry chia pudding into 2 small dessert glasses.
  6. Chop the remaining 2 squares of dark chocolate and use to decorate the chia pudding. Top with 2-3 fresh raspberries and enjoy!

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