Just eat more fiber. Seriously. In a new study, people with a very high BMI (body mass index) dropped pounds without dieting, as long as they got 30 grams or more of fiber a day. Slip these all-stars into your favorite meals to move the scale in the right direction. (Pass the chia seeds!)More
Pasta: Cook peas with diced shallot and prosciutto in olive oil. Toss with whole wheat pasta and Parmesan.
Hummus: Use equal parts cooked peas and chickpeas in your hummus recipe.
Crostini: Cook white beans with garlic in olive oil. Mix with lemon juice and herbs, and spoon onto whole wheat baguette slices.
Bean dip: Pulse black beans in a food processor with plain yogurt, garlic, and 1 canned chipotle chili.
Salad: Toss black or pinto beans with corn kernels, red onion, pickled jalapeño, and scallion. Drizzle with cider vinegar and olive oil.