Ingredients:

• 2 cups rolled oats
• 2 tbsp chia seeds
• 1 tsp baking powder
• Pinch of salt
• 2 ripe bananas
• 1½ cups milk
• 1 egg
• ⅓ cup peanut butter
• 1 tsp vanilla
• 1 cup frozen mixed berries
• 1 tbsp maple syrup or sugar, optional

Instructions:

1. Heat the oven to 375°F. Lightly grease an 8×8-inch baking dish.
2. Add the frozen berries and 1 tablespoon water to a small saucepan. Cook over medium-low heat for about 5 minutes, stirring occasionally, until the berries are soft.
3. Gently mash the berries with the back of a spoon until thick and jammy. Taste and add a little maple syrup or sugar if needed.
4. In a large bowl, mash the bananas with a fork until mostly smooth. Add the milk, egg, peanut butter and vanilla, then whisk until well combined.
5. Add the oats, chia seeds, baking powder and salt, and stir until everything is evenly mixed. Pour the oat mixture into the prepared baking dish.
6. Spoon small dollops of the berry mixture over the oats, then drag a butter knife through the berries to create swirls.
7. Bake for 30–35 minutes, until the edges are golden and the center looks set rather than wet. Let cool for about 10 minutes before cutting into four portions.

Fiber stars: oats + chia + berries + bananas + peanut butter.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1 tbsp oil
• ½ tsp garlic powder
• ½ tsp smoked paprika
• 4 large whole-grain tortillas
• 3 cups shredded cabbage
• 1 large carrot, shredded
• ½ cup plain Greek yogurt
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• ½ tsp garlic powder (dressing)
• 2 tbsp grated Parmesan
• Salt, black pepper
• 1–2 tbsp water

Instructions:

1. Heat the oven to 425°F. Drain and rinse the chickpeas, then spread them onto a clean towel and pat them as dry as possible. Dry chickpeas get much crispier.
2. Toss the chickpeas with oil, garlic powder, smoked paprika, salt and pepper, then spread them onto a sheet pan in a single layer.
3. Roast for 20–25 minutes, shaking the pan halfway through, until deeply golden and crisp.
4. Meanwhile, make the dressing. Combine Greek yogurt, lemon juice, Dijon, garlic powder and Parmesan, then season with salt and plenty of black pepper. Add water a tablespoon at a time until creamy and drizzleable.
5. Combine the cabbage and shredded carrot in a bowl. Toss with enough dressing to lightly coat everything, keeping the rest for dipping.
6. Warm the tortillas for about 15 seconds in the microwave or briefly in a dry skillet so they’re flexible.
7. Add the Caesar slaw and crispy chickpeas down the center of each tortilla, fold in the sides and roll tightly. For an extra-crispy wrap, put it seam-side down in a dry skillet over medium heat for 1–2 minutes per side.

Fiber stars: chickpeas + whole-grain tortillas + cabbage + carrots.

Ingredients:

• 8 oz whole-wheat pasta
• 1 cup cooked lentils
• 1 can crushed tomatoes
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• ½ cup milk
• ¼ cup grated Parmesan
• 1 tsp Italian seasoning
• ½ tsp red pepper flakes, optional
• Salt and pepper

Instructions:

1. Bring a large pot of salted water to a boil, then add the pasta and cook according to the package directions until al dente.
2. Before draining, scoop out ½ cup of pasta water and set it aside. The starchy water will help the sauce come together later.
3. While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until softened.
4. Add the minced garlic and cook for another 30 seconds until fragrant, then pour in the crushed tomatoes and add the Italian seasoning, red pepper flakes, salt and pepper.
5. Stir in the cooked lentils, reduce the heat and let the sauce gently simmer for about 10 minutes.
6. Turn the heat to low before stirring in the milk and Parmesan so the sauce stays smooth rather than breaking.
7. Add the drained pasta directly to the sauce and toss thoroughly. If the sauce seems too thick, add the reserved pasta water a little at a time until everything looks creamy and glossy.

Fiber stars: lentils + whole-wheat pasta + tomatoes.

Ingredients:

• 1½ lb russet or Yukon gold potatoes
• 1 can black beans, drained and rinsed
• 4 eggs
• ½ yellow onion, diced
• 1 bell pepper, diced
• 1 tbsp oil
• 1 tsp smoked paprika
• ½ tsp cumin
• ½ tsp garlic powder
• Salt and pepper
• ¼ cup plain Greek yogurt
• Hot sauce, to taste
• 1–2 tsp water

Instructions:

1. Heat the oven to 425°F. Scrub the potatoes well and keep the skins on for extra fiber and texture.
2. Cut the potatoes into approximately ½-inch cubes, making them similar in size so they cook at the same rate. Toss with oil, smoked paprika, cumin, garlic powder, salt and pepper.
3. Spread across a large sheet pan in one layer. Giving the potatoes some space helps them brown rather than steam. Roast for 20 minutes.
4. Remove the pan, flip the potatoes and add the diced onion and bell pepper. Roast for another 10–15 minutes.
5. Add the drained black beans during the final 5 minutes, just long enough to heat them and crisp their edges slightly.
6. Meanwhile, bring a small saucepan of water to a boil. Carefully lower the eggs in and cook for approximately 7 minutes for jammy centers.
7. Transfer the eggs immediately to a bowl of cold water. Once cool enough to handle, peel and halve them.
8. Stir Greek yogurt with hot sauce and enough water to create a drizzle. Divide the hash among four bowls, top each with a jammy egg, and finish with the spicy yogurt drizzle.

Fiber stars: skin-on potatoes + black beans + bell pepper + onion.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1½ cups frozen corn
• 2 cups cooked brown rice
• 2 cups shredded cabbage
• 1 carrot, shredded
• ½ cup plain Greek yogurt
• 1 lime
• 1 tsp chili powder
• ½ tsp cumin
• ½ tsp smoked paprika
• Hot sauce, optional

Instructions:

1. Heat a large skillet over medium-high heat and add the frozen corn directly to the dry pan.
2. Leave the corn undisturbed for 2–3 minutes. Don’t worry if you see dark spots—that char is exactly what you’re looking for.
3. Stir the corn and cook for another couple of minutes, then add the chickpeas, chili powder, cumin and smoked paprika.
4. Add 1–2 tablespoons of water and stir. Cook for another 3–4 minutes, until the chickpeas are hot and the spices have coated everything evenly.
5. Make the crema by combining Greek yogurt with lime juice and a pinch of salt. Add a little water until it’s easy to drizzle.
6. Divide the warm brown rice among four bowls, then add the smoky chickpea-and-corn mixture on top.
7. Finish with the shredded cabbage and carrot, then drizzle generously with lime crema. Add hot sauce and an extra squeeze of lime if you like.

Fiber stars: chickpeas + brown rice + corn + cabbage.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 2 medium sweet potatoes
• 2 cups cooked brown rice
• 1 tbsp oil
• ½ cup BBQ sauce
• 2 cups shredded cabbage
• 1 carrot, shredded
• ½ cup plain Greek yogurt
• 1 tbsp lemon juice or vinegar
• ½ tsp sugar
• Salt and pepper

Instructions:

1. Heat the oven to 425°F. Scrub the sweet potatoes and cut them into small, even cubes.
2. Drain, rinse and thoroughly dry the chickpeas so they crisp instead of steam.
3. Put the sweet potatoes and chickpeas on a large sheet pan, add the oil, salt and pepper, and toss well. Spread everything into one layer.
4. Roast for 25–30 minutes, stirring halfway through, until the sweet potatoes are golden and the chickpeas are crispy.
5. While everything roasts, make the slaw. Combine the Greek yogurt, lemon juice or vinegar, sugar, salt and pepper, then add the cabbage and carrot and toss until lightly coated. Refrigerate until you’re ready to eat.
6. Once the chickpeas are crispy, carefully separate them from the sweet potatoes and place them in a bowl. Add the BBQ sauce and toss until thoroughly coated.
7. Return the saucy chickpeas to the sheet pan for another 5 minutes. The heat helps the BBQ sauce become sticky and caramelized around the edges.
8. Divide the brown rice among four bowls, add the roasted sweet potatoes and sticky BBQ chickpeas, and finish with a generous pile of cold crunchy slaw.

Fiber stars: chickpeas + sweet potatoes + brown rice + cabbage.