High-Fiber Recipes: Sauerkraut for Canning

50 pounds cabbage1 pound canning saltRemove outer leaves and any undesirable portions from firm mature heads of cabbage; wash and drain. Cut into halves or quarters; remove core. Use a shredder or sharp knife to cut cabbage into thin shreds about the thickness of a dime. In a large bowl, thoroughly mix 3 tablespoons salt with 5 lbs. shredded cabbage. Let salted cabbage stand for several minutes to wilt slightly; this allows packing without excessive breaking or bruising of the shreds. Pack salted cabbage firmly and evenly into a large, clean pickling container. Using a wooden spoon, tapper or hands, press down firmly until the juice comes to the surface. Repeat shredding, salting and packing of cabbage until the container is filled to within 3 to 4 inches of the top. If juice does not cover cabbage, add brine: 1 1/2 tablespoons salt to 1 quart water; bring brine to a boil; cool. Cover cabbage with muslin or cheesecloth and tuck edges down against the inside of the container. Weight down cabbage under brine. Formation of gas bubbles indicates fermentation is taking place. Remove and discard scum formation each day. A room temperature of 70 degrees to 75 degrees F is best for fermenting cabbage. Fermentation is usually complete in 3 to 6 weeks. TO CAN: Bring sauerkraut to a simmer (185 to 210degrees F). Do not boil. Pack hot cabbage into hot jars, leaving 1/2 inch headspace. Remove air bubbles. Adjust caps. Process pints 15 minutes, quarts 20 minutes, in a boiling water canner. Amount Per Serving  Calories: 33 | Total Fat: 0.1g | Cholesterol: 0mg Powered by ESHA Nutrient Database

Servings Per Recipe: 144

Amount Per Serving

Calories: 33

Total Fat: 0.1gCholesterol: 0mgSodium: 1584mgTotal Carbs: 7.8g    Dietary Fiber: 2.7gProtein: 1.8g VIEW DETAILED NUTRITION
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High-Fiber Recipes: Kale and Banana Smoothie

1 banana2 cups chopped kale1/2 cup light unsweetened soy milk1 tablespoon flax seeds1 teaspoon maple syrupPlace the banana, kale, soy milk, flax seeds, and maple syrup into a blender. Cover, and puree until smooth. Serve over ice. Amount Per Serving  Calories: 311 | Total Fat: 7.3g | Cholesterol: 0mg Powered by ESHA Nutrient Database

Servings Per Recipe: 1

Amount Per Serving

Calories: 311

Total Fat: 7.3gCholesterol: 0mgSodium: 110mgTotal Carbs: 56.6g    Dietary Fiber: 10.1gProtein: 12.2g VIEW DETAILED NUTRITION
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High-Fiber Recipes: Ginger Collard Greens | Submitted By: kdallmer

3 quarts water6 cubes chicken bouillon1 onion, chopped2 cloves garlic, minced1 teaspoon black pepper1 teaspoon salt1 1/2 teaspoons garlic powder1 1/2 teaspoons ginger powder1 bunch collard greens - rinsed, trimmed and choppedCombine the water, bouillon cubes, chopped onion, minced garlic, pepper, salt, garlic powder, and ginger powder in a large pot; bring to a boil over high heat. Add the collard greens, and return to a boil. Reduce heat to medium, and simmer until very tender, about 1 hour. Strain to serve. Amount Per Serving  Calories: 37 | Total Fat: 0.5g | Cholesterol: < 1mg Powered by ESHA Nutrient Database

Servings Per Recipe: 6

Amount Per Serving

Calories: 37

Total Fat: 0.5gCholesterol: < 1mgSodium: 1564mgTotal Carbs: 6.9g    Dietary Fiber: 2.2gProtein: 2.3g VIEW DETAILED NUTRITION
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High-Fiber Recipes: Nopalitos Con Papas | Submitted By: Arianna

2 tablespoons vegetable oil3 potatoes, peeled and cut into strips1 (16 ounce) jar sliced nopalitos, drained and rinsed1 onion, diced1 small tomato, diced1 minced jalapeno pepper (optional)salt to tasteHeat the vegetable oil in a large skillet over medium heat. Add the potatoes, cover, and cook, stirring occasionally until they begin to soften, about 10 minutes. Stir in the nopalitos, onion, tomato, and jalapeno. Season to taste with salt, and continue cooking and stirring until the onion has softened and turned translucent, and the potatoes are tender, about 10 minutes more. Amount Per Serving  Calories: 220 | Total Fat: 7.2g | Cholesterol: 0mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 220

Total Fat: 7.2gCholesterol: 0mgSodium: 134mgTotal Carbs: 36g    Dietary Fiber: 7.1gProtein: 5.4g VIEW DETAILED NUTRITION
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High-Fiber Recipes: Collards | Submitted By: GrannieGrump56

2 large potatoes, peeled and cubed3 bunches collard greens - rinsed, stemmed and thinly sliced4 slices bacon1/2 onion, diced1/2 cup red wine vinegarPlace potatoes in a large pot with enough water to cover. Bring to a boil over medium heat. Before the potatoes are finished, add the collards to the pot. Place bacon in a deep skillet over medium-high heat. Cook until evenly browned, about 10 minutes. Remove bacon to paper towels to drain, and saute the onion in bacon grease until tender. Drain onions of grease, and add to the greens. Crumble in the bacon, and stir in the wine vinegar. Simmer over low heat until greens are tender, about 1 hour. Amount Per Serving  Calories: 174 | Total Fat: 3.2g | Cholesterol: 7mg

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High-Fiber Recipes: Mimi's Giant Whole-Wheat Banana-Strawberry Muffins | Submitted By: MIMI28

2 eggs1/2 cup unsweetened applesauce1/4 cup vegetable oil3/4 cup packed brown sugar1 teaspoon vanilla extract3 bananas, mashed2 cups whole wheat flour1 teaspoon baking soda1 tablespoon ground cinnamon1 cup frozen sliced strawberriesPreheat the oven to 375 degrees F (190 degrees C). Grease 12 large muffin cups, or line with paper liners. In a large bowl, whisk together the eggs, applesauce, oil, brown sugar, vanilla and bananas. Combine the flour, baking soda and cinnamon; Stir into the banana mixture until moistened. Stir in the strawberries until evenly distributed. Spoon batter into muffin cups until completely filled. Bake for 20 minutes in the preheated oven, or until the tops of the muffins spring back when pressed lightly. Cool before removing from the muffin tins. Amount Per Serving  Calories: 212 | Total Fat: 5.9g | Cholesterol: 35mg

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