Fiber-Filled Recipes from The F-Factor Diet

Tanya Zuckerbrot and The Doctors
Tanya Zuckerbrot and The Doctors

 

Chocolate Waffles

Chocolate Waffles

WAFFLES: 

  • 4 high fiber GG crackers, pulverized
  •  Egg whites of 4 large eggs
  • 2 Tbsp unsweetened cocoa powder 
  • 1 packet Truvia
  • 1 tsp vanilla extract
  • 1/4 tsp cinnamon (optional)
  • Nonstick cooking spray

RASPBERRY SAUCE: 

  • 1 cup raspberries
  • 1/4 cup water
  • 1-2 packets Truvia (or other nonnutritive sweetener, optional)

DIRECTIONS

  1. Turn waffle maker on to heat
  2. In a blender, pulverize GGs into a powder or flour-like consistency
  3. Add egg whites, Truvia, cocoa powder, vanilla, and cinnamon to blender and pulse until ingredients are well combined into a batter
  4. Once waffle maker is ready, coat both sides with non-stick cooking spray
  5. Pour batter in and follow directions on waffle maker to cook waffle to desired doneness
  6. While waffle is cooking, prepare raspberry sauce by placing raspberries, water and nonnutritive sweetener in a small pot over low heat and simmer for 20-30 minutes, stirring occasionally with a fork
  7. Remove waffle from waffle maker and top with warm raspberry sauce
     
BBQ Chicken Cauliflower Pizza

BBQ Chicken Cauliflower Pizza 

INGREDIENTS (Serves 4) 

  • 1 prepared F-Factor cauliflower pizza crusts 
  • 2/3 cup Annie’s Organic Original BBQ Sauce (or other BBQ sauce with 4g sugar or less per serving)
  • 6 oz. chicken breast, shredded
  • 1/2 small red onion, sliced thin
  • 1/2 cup part-skim shredded cheddar cheese
  • 1/2 cup part-skim shredded mozzarella cheese
  • 3 Tbsp fresh cilantro, chopped

DIRECTIONS

  1. Preheat oven to 450°F. Prepare cauliflower pizza crust
  2. Allow prepared cauliflower crust to cool for 2-3 minutes. Brush crust with BBQ sauce, spreading evenly. 
  3. Sprinkle shredded chicken and sliced onion atop BBQ sauce. 
  4. Sprinkle both cheeses atop pizza, then cilantro. 
  5. Place pizza back in preheated oven and bake for another 5 minutes.
  6. Remove from oven, allow to cool for 3-5 minutes before slicing. Serve warm 
     
Grass-Fed Beef Greek Feta Burgers with Tzatziki Sauce 

Grass-Fed Beef Greek Feta Burgers with Tzatziki Sauce 

INGREDIENTS

  • 1/2 cup fine wheat bran 
  • ¼ cup water
  • 2 egg whites    
  • Nonstick cooking spray
  • 1 cup chopped frozen spinach, thawed
  • 1/2 medium onion, diced
  • 1 lb 97% lean grass-fed beef
  • ½ cup fat-free crumbled feta cheese
  • ½ tsp garlic powder
  • 1 Tbsp dried oregano
  • 1/2 tsp salt
  • ¼ tsp pepper

DIRECTIONS

  1. In a bowl, mix the wheat bran, water and egg whites, to allow fiber to soften. Set aside.
  2. Coat a pan with nonstick cooking spray and place over medium heat. Add thawed spinach and onion and sauté until translucent. Remove from heat and set aside.
  3. Place the beef in a large bowl and add the now softened wheat bran and egg mixture, feta, and seasonings, mixing to combine. Fold in the sautéed vegetables and mix well.
  4. Form mixture into 4 patties (about 4-inch each).
  5. Heat a grill or a grill pan and cook burgers until desired wellness (approximately 5 minutes per side).
  6. Serve as desired. Suggested serving: with F-Factor Tzatziki sauce and whole wheat bun with lettuce and tomato
  7. Makes 4 servings 

F-FACTOR TZATZIKI SAUCE 

  • 1 8oz container 0% Greek yogurt
  • 1 cup shredded and drained cucumber
  • 2 tablespoons lemon juice
  • 1/2 - 1 garlic glove minced
  • 1 tbsp of finely chopped dill
  • 1-2 sprays of Olive Oil 
  • Salt and pepper to taste
  • Mix all ingredients in a bowl to combine

*Recipes courtesy of Tanya Zuckerbrot