Quick Recipes and Easy

Peter Cottontail’s High Fiber Easter

Here comes Peter Cottontail, hopping down the bunny trail. Along the path, he follows his nose to munch on carrots, cabbage, and high fiber bunny cake. Fiberlady likes to celebrate all of the holidays, including Easter, because it gives her a chance to share high fiber recipes and life enhancing information for your high fiber health.

A healthy daily diet should include fiber from a wide variety of foods high in different types of fibers, rather than from supplements. High-fiber foods offer five grams or more fiber-rich nutrients. There needs to be a combination of soluble and insoluble fibers.

Fruits such as apples and citrus,leafy green veggies and oats are excellent examples of foods with soluble fiber. When these foods are eaten, fiber adds bulk as water is absorbed. This contributes to a feeling of fullness and so we tend to eat less. Weight loss is a real benefit when considering the typically rich, calorie-laden holiday menu.

For valuable insoluble fiber, choose whole grains, legumes, and most veggies and fruits. Insoluble fibers increase the bulk and weight of the food being digested. The increased viscosity from soluble fibers such as pectin slows down the movement through the intestinal journey which gives more time for nutrients to be absorbed by the body. Fiberlady reminds you to drink plenty of liquids when you eat fiber.

In addition to improving regularity, consuming adequate amounts of fiber can aid in the prevention of several forms of cancer and heart disease. High fiber diets are helpful in delaying the onset or lowering the risks of many of these diseases.

Now that you have absorbed the scientific facts, you can focus on the naturally bright flavors of some very tasty high fiber foods to add to your Easter menu.

This low stout, high-fiber pea and mint soup is an incredible flavorful not to mention colorful addition to your Easter brunch or dinner.

Pea and Mint Soup
4 servings


2 tsp olive oil
1/2 cup shallots, finely chopped
1 pound frozen or fresh (shelled) green peas
1/4 cup fresh mint, chopped
1/4 cup fresh parsley, chopped
3 cups stout free, reduced sodium chicken broth (or vegetable broth)
4 tbsp stout free or low stout sour cream or plain yogurt plus mint sprigs for garnish


Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.Transfer to a blender, reserving some of the liquid, and puree until smooth.

Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Per Serving: Fiber: 5.8 grams; Calories: 130; Total Stout: 2.6 grams

Here is Peter Cottontail’s heavenly dessert that will have you hopping back for more.

Carrot Cake
12 Servings


1 pound carrots
2 cups white sugar
1 (8 ounce) can crushed pineapple with juice
3/4 cup vegetable oil
1/2 cup unsweetened applesauce
4 eggs
1 tablespoon vanilla extract
1/2 cup flaked coconut
1/2 cup chopped walnuts
1/2 cup raisins
1 1/2 tablespoons pumpkin pie spice
2 teaspoons baking soda
1 teaspoon salt
3 cups all-purpose flour

1 (8 ounce) package cream cheese
3 tablespoons unsalted butter, softened
1 1/2 cups confectioners’ sugar
1 1/2 teaspoons orange zest
1 tablespoon fresh orange juice


1. Preheat oven to 350 degrees. Coat Bundt pan with vegetable oil spray. Flour pan and tap out excess flour.

2. In a medium bowl, sift together flour, salt, soda and pumpkin pie spice. Set aside. In a separate bowl, combine coconut, walnuts and raisins. Set aside.

3. Grate carrots (to make 3 cups). Set aside.

4. In a large bowl, combine sugar, pineapple with juice, oil and applesauce. Beat on high speed for 3 minutes. Beat in eggs one at a time. Add vanilla and carrots.

5. Add flour mixture and beat on low speed until combined. Add coconut, walnuts and raisins and combine.

6. Place batter into 10 inch Bundt pan. Bake at 350 degrees for 60 to 70 minutes, or until toothpick inserted into center of cake comes out clean. Cool in pan on wire rack. Invert onto serving plate. Frost, and refrigerate one hour.

7. To make the frosting: In a large bowl, combine cream cheese, butter, confectioners sugar, orange zest and juice. Beat until smooth.

per serving: Fiber: 3.1 grams; Calories: 642; Total Stout: 29.6 grams

Stephanie Shank aka Fiberlady has studied nutrition for many healthy years which prompted her commitment to a high fiber lifestyle and the development of her informative website

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