The average American diet contains only 5 to 15 grams of fiber a day – significantly less than the recommended 20 to 35 grams per day. Cooking with UniFiber is a great way to add fiber to your family’s diet.

Because UniFiber is tasteless, it can be added, mixed and cooked seamlessly into most food or liquids without changing the flavor. Plus, UniFiber will not add unnecessary carbs and calories to your meals: a single serving only contains 4 calories and less than 1 net carb. UniFiber is also sodium, potassium, phosphorus and gluten free.

Below are a few high fiber recipes that incorporate UniFiber, or try adding it to your own recipe. Send us your favorite UniFiber recipe

• Lasagna
• Chicken Pot Pie
• Beef Burgundy
• Beef Stroganoff
• Shrimp Creole
• Mock Stuffed Crab
• Curried Egg
• Garden-Roni

• 2 (24 oz) jars Italian sauce
• 1 (4 oz) can mushrooms, drained and chopped
• 1 lb ground meat/poultry, browned and broken up into small pieces
• 1/2 cup water
• 1 (8 oz) package lasagna noodles, uncooked (8 noodles)
• 8 oz ricotta cheese
• 12 tbsp UniFiber®, divided in equal amounts
• 3/4 cup shredded mozzarella cheese

1. In saucepan with Italian sauce add water, 6 tbsp UniFiber, mushrooms and browned meat.
2. In 8 inch x 12 inch baking pan, spread 1/4-inch layer of sauce in the bottom.
3. Mix ricotta with 6 tbsp UniFiber and spread on 8 uncooked noodles
4. Place 4 noodles layered with ricotta on top of the sauce. (They may overlap.)
5. Pour about half of the remaining sauce over the noodles and cheese
6. Repeat a layer with remaining noodles and sauce
7. Bake, covered, at 350º for 45 minutes
8. Remove cover, top with mozzarella cheese and bake for another 15 minutes

Chicken Pot Pie

Part 1 Basic White Sauce

• 1/4 cup margarine or butter
• 2 tbsp flour
• 1 cup milk or cream
• 1/4 tsp pepper

1. Melt margarine or butter and stir in flour until smooth
2. Add milk or cream and pepper
3. Cook over medium heat, stirring until thickened

Part 2 Pot Pie

• Basic White Sauce, 1 recipe
• 2 tbsp minced onion
• 1 cup finely chopped cooked chicken or canned chicken, rinsed and drained
• 4 tbsp UniFiber
• 1/4 tsp garlic powder
• 1 cup green peas, drained
• 1 (2 oz) jar chopped pimento, drained
• 1 (4 oz) can chopped green chilies, drained (optional)
• 1 pie crust

1. To thickened white sauce, add onion, chicken, UniFiber, garlic powder, peas, pimento and chilies
2. Pour into an 8- or 9-inch pie plate
3. Cover with ready-made pie crust; flute edges and make slits in top
4. Bake at 350° for 10 to 15 minutes

May also be made with cooked tuna or turkey.

May be made without pie crust and served over rice, noodles, biscuits or toast.

Beef Burgundy

• 1 cup burgundy wine
• 2 cups onions, sliced
• 2 cloves garlic, sliced
• 1/2 tsp marjoram
• 1/2 tsp thyme
• 1 bay leaf
• 1/4 tsp black pepper
• 2 tbsp margarine or oil
• 2 cups carrots, sliced
• 1 (8 oz) can mushroom pieces, drained, rinsed and chopped
• 3/4 cup water
• 4 tbsp flour
• 6 tbsp UniFiber
• 1/4 cup fresh parsley, chopped

1. Combine raw beef, wine, onions, garlic, and spices
2. Cover and refrigerate overnight
3. Drain beef and reserve marinade
4. In cooking pot, heat 2 tbsp margarine and brown beef, breaking into very small pieces
5. Add carrots, mushrooms, and reserved marinade
6. Cover and simmer 1 1/2 hours
7. Blend water with flour and UniFiber, add to beef mixture and stir.
8. Simmer about 10 minutes to thicken gravy
9. Remove from heat and stir in chopped parsley
10. Serve over cooked noodles

• 1 tbsp margarine or oil
• 3/4 -1 cup minced onion
• 2-6 cloves garlic, chopped or 1/2 - 1 tsp garlic powder
• 1 lb ground beef
• 2 tbsp flour
• 6 tbsp UniFiber
• 2 tbsp water
• 1/4 tsp black pepper
• 1/2 tsp ground nutmeg or cinnamon
• 1/2 lb chopped mushrooms or 1 (4 oz) can mushroom pieces, drained and chopped
• 1 can reduced-sodium cream of mushroom soup (Healthy Choice®)
• 1 cup sour cream

1. In large skillet, cook onion and chopped garlic (if used) on medium heat, until soft.
2. Add ground beef and stir until lightly browned, breaking into small pieces; drain.
3. Stir in flour, UniFiber, water, garlic powder (if used), pepper, nutmeg and mushrooms.
4. Cook 5 minutes.
5. Stir in mushroom soup, and simmer 10 minutes.
6. Add sour cream, swirling it in lightly; the mixture should look marbled.
7. Serve over hot noodles or rice.

• 3 tbsp margarine or butter
• 1 cup chopped onion
• 1 cup chopped green pepper
• 1 cup chopped celery
• 3 cloves garlic, minced
• 1 tbsp flour
• 4 tbsp UniFiber
• 4 tbsp water
• 2 tbsp lemon juice
• 1 1/2 tsp Worcestershire sauce
• 1 (15 1/2 oz) can no-salt-added or low-sodium tomatoes
• 1 (10 oz) package frozen shrimp
• 1 tsp black pepper
• 1/4 tsp cayenne pepper

1. In large saucepan, melt margarine or butter; stir in onion, green pepper, celery and garlic and cook until soft.
2. Stir in flour and cook 2 minutes.
3. In a bowl, combine UniFiber, water, lemon juice, Worcestershire sauce, and tomatoes; add to vegetables. Cook until hot.
4. Add shrimp and continue cooking until shrimp are heated through.
5. Serve over hot rice.

Mock Stuffed Crab

• 1 (10.5 oz) can reduced-sodium cream of mushroom soup
  (Healthy Choice® with cracked pepper and herbs)
• 1 cup mayonnaise
• 1/4 tsp black pepper
• 1 tbsp Worcestershire sauce
• 1/4 tsp Tabasco®
• 1/4 tsp garlic powder
• 2 tbsp lemon juice
• 1/2 soup-can water
• 1/2 cup UniFiber®
• 2 green onions, tops included
• 1 green pepper
• 1 tbsp cooking oil
• 2 (6 oz) cans water-packed, low-sodium tuna
• 3 hard-cooked eggs
• 1 cup soft bread crumbs
• 4 tbsp dry bread crumbs
• 1/2 tsp paprika

1. In a bowl, mix together soup, mayonnaise, black pepper, Worcestershire sauce, Tabasco, garlic, lemon juice and water. Add UniFiber. (May mix with mixer). Set aside.
2. In food chopper or by hand, dice onions and green pepper. Cook in oil until tender.
3. Place tuna in a large bowl and flake with a fork.
4. Dice hard-cooked eggs and blend with tuna, using a fork. Add cooked vegetables to tuna mixture.
5. Mix in 1 cup soft bread crumbs.
6. Pour soup mixture over tuna and mix thoroughly.
7. Pour into greased 6-cup casserole dish. Top with the dry bread crumbs and paprika.
8. Bake at 350° for 30 minutes.

Curried Egg

• 2 hard-cooked eggs, chopped
• 1 tbsp margarine or butter
• 1/2 cup chopped green pepper
• 1/2 cup chopped red onion
• 3 tbsp margarine or butter
• 2 tsp curry powder
• 1/2 tsp ground ginger
• 1/4 tsp pepper
• 2 tbsp flour
• 2 tbsp UniFiber®
• 1/2 cup milk or cream
• 1/2 cup low-sodium chicken broth

1. In medium skillet, melt 1 tbsp margarine and cook green pepper 2 to 3 minutes; add onion and cook 2 to 3 minutes more. Remove from heat.
2. In medium saucepan, melt 1/4 cup margarine or butter.
3. Stir in curry, ginger, pepper, and flour. Stir and cook 2 minutes.
4. In a bowl, mix UniFiber with milk or cream and the chicken broth.
5. Add slowly to flour mixture, stirring constantly.6. Cook over medium heat until thickened.
6. Cook over medium heat until thickened.
7. Stir chopped eggs and the cooked green pepper and onion mixture into curry sauce.
8. Serve over hot rice.

Garden-Roni

• 1 (8 oz) package elbow macaroni, cooked
• 2 cups cottage cheese
• 1 cup green peas, cooked
• 1 cup sliced carrots, cooked
• 1/2 cup onion, diced
• 1 (4 oz) jar pimento, diced
• 8 tbsp UniFiber®
• 1/2 cup mayonnaise
• 1 tbsp chopped parsley
• 1/4 tsp red pepper, crushed
• 1 tsp dill
• Black pepper to taste

1. Combine all ingredients.*
2. Serve chilled.

*May also add 1/2 tsp Italian seasoning.