Easy Healthy Recipes for
Fast Foods High in Fiber

Fast Food Solutions Require Easy Healthy Recipes.

An elephant keeps food recipes simple. We eat what is in season, locally available, and fresh. And we leave preparation (also cleanup) to Nature.  Simple.
A human, however, complicates life — with measuring cups, heat sources, and so many ingredients! Much too slow for an elephant!

Easy healthy recipes using fresh, high-fiber foods satisfy both your appetite and your health — a natural remedy for a hurried lifestyle.

Simple Fast Food Easy Healthy Recipes

B-A-M!! Breakfast

Banana. Plus Apple. Plus Melon.   B-A-M!!
                     Breakfast Fast, Ready, and Healthy…Simple!

One medium banana, an apple, and two slices of juicy watermelon give you a lot of fiber and nutrition:

• 9.7 grams of Fiber
• 4.74 grams of Protein
• 372 calories

Plus Calcium, Potassium, Vitamins C, Vitamin K, and Vitamin A.

So few calories, you could have two bananas!
…or add other healthy breakfast foods to complete the meal.

B-A-G Easy Healthy Recipes for Your Lunch

Blueberries + Apple + Green leaf lettuce

1. Slice or dice Apple
2. Tear lettuce leaves
3. Place in a zip bag for on-the-go (or in a bowl if eating at home)
4. Add the berries and shake to mix

Fill a Healthy Lunch Bag for Yourself:

Mix or match three or four (or more) foods to create easy healthy lunch recipes with great nutrition!

Fiber Foods for Easy Healthy Recipes

Ingredient	Fiber (grams)	Protein (grams)	Plus!	Calories (kcal)
Avocado One medium	13.5	4.02	Lipids (Fat)	322
Apple One medium with skin	4.4	0.47	Vitamin K	95
Banana One medium sized fruit.	3.1	1.29	Potassium	105
Beets One (2" diameter)	2.3	1.32	Folate	35
Blueberries One cup	3.6	1.1	Antioxidants	84
Cantaloupe Large slice (1/8 of large melon)	0.9	0.86	Phosphorus	35
Carrots Two medium carrots (makes about 1 cup strips)	3.4	1.13	Calcium and Vitamin A	50
Celery One cup, chopped	1.6	0.7	Lutein + zeaxanthin	16
Date (deglet noor) 6 dates, pitted	3.6	1.02	Potassium	120
Figs One large, fresh	1.9	0.48	Calcium	47
Grapes, red or green One cup grapes	1.4	1.09	Vitamins A and K	104
Grean Leaf Lettuce 1 cup (cut, shredded, or chopped)	0.5	0.49	Vitamins A, C, K	5
Orange One medium (2-5/8" diameter)	3.1	1.23	Calcium	62
Oregano One teaspoon leaves	3.1	1.23	Beta Carotene	62
Romaine Lettuce 1 cup (cut, shredded, or chopped)	1.0	0.58	Vitamins A, C, K	8
Tomato One medium	1.5	1.08	Magnesium	22
Watermelon Two slices (1/8 of melon)	2.2	3.48	Calcium	172
Nutrition based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference.

Find more healthy fiber foods to add to your recipes in the nutrition charts for vegetables, legumes, nuts, fruits, and grains.

If You Want to Get Healthy,
Eat More Like an Elephant
And look better to yourself!

Satisfying Dinner Ideas

When it comes to dinner ideas, an elephant has no trouble satisfying her appetite. Everything looks like a salad to an elephant!

For people, those same ingredients might be a salad. Or they could become a soup… or a cassarole… a side dish… a main dish… a hot or cold dish… something called a smoothie… or maybe even a dessert.  Yummy!

Check out this super easy pumpkin soup recipe. Pumpkin is high in fiber and this soup is quick and easy to prepare.

Such dinner ideas seem complex to an elephant …but you can turn simple foods into delicious health options!

Here is a sample easy dinner salad anyone can enjoy.

1. Start with a head (a pound or so) of Romaine Lettuce (11 grams fiber)
2. Add a citrus fruit. Half a Grapefruit (2 grams fiber) or a medium-sized Orange (3.1 grams fiber)
3. Add a cup of sliced Yellow Squash (1.2 grams fiber), or Zucchini (1.1 grams fiber).

Fill your hunger with a large salad and you will naturally choose to eat fewer high calorie, high fat foods.

Smart, Satisfying, and Simple!

Your best ideas for easy healthy lunch or dinner recipes are fresh, whole, healthy fiber foods.

If you do not believe an elephant, take a look at what Dr. Graham says about plant-based foods in his book The 80/10/10 Diet. Balancing Your Health, Your Weight, and Your Life, One Luscious Bite at a Time. He explains what science has learned about foods with fiber (not that an elephant needs science to know good food).

The 80/10/10 Diet also packs many easy healthy recipes into this book, flavorful and fast to fix. Dr. Graham even gives a menu plan for eating fresh foods every season of the year! (Seems like his book could help a person eat more like an elephant!)