fiber

French Onion Beans- Easy High Fiber Meal!

Abby H.

I’ve seen this recipe all over social media. I watched a few videos and rummaged through my pantry. Here is my version. It’s simple and so tasty!

French onion beans

Ingredients

  • Two onions, thinly sliced
  • 1 tablespoon butter
  • 1 tablespoon neutral oil or oil from sun-dried tomatoes
  • 2 tablespoons garlic powder or 2 tablespoons garlic from a jar
  • 1/4 cup diced sun-dried tomatoes
  • 1 tablespoon smoked paprika
  • 1/2  teaspoon dried thyme, or 1 tablespoon fresh thyme
    Salt and pepper to taste
  • 2 15-ounce cans, cannellini beans, rinsed and drained
  • 3/4 cup half-and-half
  • 1/2 cup grated Italian cheese blend

Directions

  1. In a large skillet, add butter and oil.
  2. Once the butter and oil are melted and combined, add onions and sauté on low for about 10 minutes until onions become translucent.
  3. Add garlic/garlic powder, tomatoes, paprika, thyme, and stir to combine.
  4. Cover and cook on low, stirring occasionally for 25 to 35 minutes. Onions will become thick and jammy, and will continue to become translucent and lightly brown around the edges.
  5. Over medium heat, add beans, half-and-half, and cheese.
  6. Uncover and allow to cook for 5 to 10 minutes until it is melting and bubbly.
  7. Serve with crusty Italian bread, sourdough, or crackers of your choice.

These beans stay good in the fridge 3-4 days, however, they will not last that long. They are soo rich and smooth. And very filling,

You can make this recipe vegan by using dairy-free butter substitute, coconut milk, and dairy-free cheese.

Recipe: Oat Flour Peanut Butter Chocolate Chip Cookies

Abby H.

The kids love cookies. It’s one of the few foods they both agree on.

I started making these about 6 months ago. They are so good, easy to make, and they are pretty customizable if you have food allergies.

Oat Flour Peanut Butter Chocolate Chip Cookies

Ingredients

  • Two sticks (1 cup) salted butter, softened
  • 1 cup peanut butter, smooth preferred
  • 1 1/2 cups packed brown sugar
  • 1 1/2 cups white sugar
  • 2 tablespoons vanilla
  • 4 large eggs
  • 2 1/2 cups AP Flour
  • 2 cups Oat Flour
  • 1/2 cup quick-cooking oatmeal
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 1/2 baking chips of your choice- I used Milk Chocolate, Semi-Sweet Chocolate, and Peanut Butter chips.

To make Oat Flour, pulse oats in a blender or food processor until the oats are a smooth flour. 1 1/2 cups of oats should make about 2 cups of flour. You can also buy it online or at most health food stores. 

Directions:

  • Preheat oven to 350.
  • Line baking sheets with parchment paper. 
  • In a large mixing bowl, cream the butter and peanut butter.
  • Add sugars one at a time and mix until fluffy.
  • Add eggs and vanilla and mix until incorporated fully.
  • Mix in baking powder, salt, flours, and oats.
  • Once all are blended into the dough, add chocolate chips.
  • Drop tablespoon-sized dough balls on cookie sheets that have been greased or are lined with parchment paper. I prefer parchment paper.
  • Bake at 350 degrees for 8-12 minutes.  Let cookies rest 1-2 minutes before transferring to the cooling rack.

This recipe makes about 6 dozen cookies. 

This dough also freezes well. 

If you are allergic to peanuts, you can substitute sunbutter or your favorite nut butter. Do not use Nutella- It contains a lot of sugar and other ingredients that will throw off the chemistry of the recipe, and you won’t get yummy cookies.

Gluten Free Peeps: You can use 1:1 Gluten Free AP Flour and Gluten Free Oats in place of AP flour and regular oats.

Vegans: Substitute Crisco or Coconut Oil for butter. Do not use margarine/spread as it can contain a higher quantity of liquid than butter. Use your favorite egg replacer.

Looking to add Fiber to your Cookies??

Abby H.

One of my goals for the year is to get more fiber into myself and the kids. The average American adult consumes about 15-16 grams of fiber per day, significantly less than the recommended daily intake of 25-38 grams (source).

Besides fruits, veggies, lentils and beans, oats also have fiber.

Making Oat flour can be done at home by pulsing rolled oats in a blender until they are a fine, smooth powder. If you don’t have the time or inclination, Quaker sells oat flour.

Here is the recipe I came up with based on my favorite cookie recipe.

 

Peanut Butter Chocolate Chip Oat Cookies

Ingredients:

  • 1 cup salted butter
  • 1 cup creamy peanut butter
  • 1.25 cups brown sugar
  • 1.25 cups white sugar
  • 3 large eggs
  • 2 tsp. vanilla extract
  • 2 tsp. baking soda
  • 2 cups oat flour
  • 2.5 cups AP flour
  • 2 cups semi-sweet chocolate chips

Directions:

  1. Preheat oven to 350 degrees
  2. In a large mixing bowl, cream the butter and peanut butter.
  3. Add sugars one at a time and mix until fluffy.
  4. Add eggs and vanilla and mix until incorporated fully.
  5. Mix in baking powder and flours. Once all are blended into the dough, add chocolate chips.
  6. Drop tablespoon-sized dough balls on cookie sheets that have been greased or are lined with parchment paper or a silicone baking pad.  I prefer silicone baking pads.
  7. Bake at 350 degrees for 8-10 minutes.  Let cookies rest 1-2 minutes before transferring to the cooling rack.

This recipe makes approx. 6 dozen cookies. If you are allergic to peanuts, you can substitute sunbutter or your favorite nut butter. Do Not use Nutella- It contains a lot of sugar and other ingredients that will throw off the chemistry of the recipe and you won’t get yummy cookies.