2 healthy high-fibre recipes

These two healthy recipes are not only delicious, but also rich in healthy fibre.

You would think that this pesto-like sauce was enriched with double cream, but it's the nuts that give it such a wonderful texture. Serve over whole wheat pasta, and you will have a meal rich in fibre and omega 3.

Preparation: 10 minutes; Cooking: 10minutes.

Ingredients:

• 1 box whole wheat penne, fusilli or farfalle
• 200-250 g (1 cup) nuts, roasted
• 1-3cloves garlic, crushed
• 50 g (1/4 cup) fresh basil
• 30 ml (2 tbsp. ) olive oil
• 125 ml (1/2 cup) fat-free evaporated milk
• 50 g (1/4 cup) grated parmesan

Method:

1. Cook the pasta according to the instructions on the packet.
2. Meanwhile, finely chop the walnuts, garlic and basil in a blender or food processor. Add the oil and milk, and mix until smooth.
3. Mix the sauce and the pasta together and sprinkle with cheese.

Nutritional value: Calories: 479; protein 16 g; carbohydrates: 49 g; fibre: 4 g; fat: 26 g (total); saturated fat: 4 g; cholesterol: 9 mg; sodium: 115 mg.

Simmered in apple cider with dried fruit, the pork chops acquire a unique flavour and are rich in fibre and protein.

Preparation time: 5 minutes; Cooking time: 30 minutes.

Ingredients:

• 4 pork chops, boneless (about 450 g / 1 lb)
• 1 g (1/4 tsp. ) salt
• 1 g (1/4 tsp. ) black pepper
• 30 ml (2 tbsp. ) olive oil
• 1 medium onion, finely chopped
• 300 ml (1 1/4 cup) apple juice or cider
• 175 g (3/4 cup) dried apple slices
• 125 g (1/2 cup) plums, pitted
• 15 g (1 tbsp. ) fresh thyme or 5 g (1 tsp. ) dried thyme.

Method:

1. Salt and pepper the chops. Heat 15 millilitres (one tablespoon) of oil in a large frying pan over a medium heat. Cook the chops, turning once, for four minutes or until browned on both sides. Keep warm on a plate.
2. Add 15 millilitres (one tablespoon) of oil to the frying pan. Fry the onion for four minutes or until lightly browned, stirring all the while.
3. Add the juice or cider and bring to a gentle boil to deglaze. Put the chops back in the pan and add the apples, plums and thyme.
4. Reduce to a medium-low heat, cover and simmer for about 10 minutes or until a thermometer reads 71 ​​° C (160 ° F).

Nutritional value: Calories: 404; protein: 21 g; carbohydrates: 51 g; fibre: 4 g; fat: 12 g (total); saturated fat: 3 g; cholesterol: 59 mg; sodium: 491 mg.