Focusing on Fiber - FujiFilm Wellness Fair 2025

Sep 10

Cooking Demo: Savory Oats + Black Bean Brownies

I’m so grateful to be able to share food and cooking with others — it’s truly one of my favorite things to do. Teaching people new ways to prepare meals that nourish both body and soul brings me so much joy.

This year, I decided to focus my cooking demo for the FujiFilm Wellness Fair on something that doesn’t get nearly enough attention: fiber.

Why Fiber?

Protein seems to be all the rage these days, and yes — protein is important. But the truth is, most Americans are already meeting (and often exceeding) their protein needs. On the other hand, fiber intake is falling far short.

The average American adult gets only 15–16 grams of fiber per day, while the recommended amount is 25–38 grams daily depending on age and gender.
That means most people are barely reaching half of what they need!

Fiber plays a critical role in:

Supporting digestive health and regularity
Helping manage cholesterol levels
Promoting stable blood sugar levels
Feeding our gut microbiome for better immune function and overall health

So this year’s demo is all about bringing fiber back into the spotlight — in ways that taste amazing.

Recipe #1: Savory Oatmeal Bowls

When I thought about which recipe to highlight, savory oatmeal jumped out right away. Many of us are growing tired of the typical breakfast choices, especially the sweet ones that can spike and then crash blood sugars early in the day.

Savory breakfasts, on the other hand, tend to be balanced with protein, fiber, and fat — which means more stable energy and satiety. The challenge? Savory meals can be more time-consuming to make in the morning.

That’s why I love savory oats. They can be made ahead of time, are cozy and satisfying, and pack a punch of protein and fiber, especially when we add lentils, quinoa, and/or another legume or whole grain to the mix!.

Some of my favorite toppings:

Sautéed veggies: spinach, mushrooms, onions, peppers, sweet potatoes, zucchini
Creamy avocado slices
An over-medium egg
Hot sauce (for a little kick!)
Microgreens or fresh herbs
Even fun additions like seaweed or kimchi

Savory oats are endlessly versatile and fun to experiment with.

👉 Recipe

👉 Tools Used (Affiliate Links)

Recipe #2: Black Bean Brownies

Now, for dessert — because fiber deserves a place at the table there, too!

These black bean brownies taste like a sweet indulgence, but they sneak in beans (yes, beans!) for extra fiber, protein, and nutrients. While they’re still a treat, they offer more than just sugar and refined flour — they’re adding more benefits to your diet.

I actually made these a couple weeks ago for a sister night, and they were a huge hit! It was so fun to watch everyone guess the secret ingredient. The original recipe I found didn’t call for an egg, but I added one to give the brownies a little more fluff — and I think it really made a difference.

👉 Recipe

👉 Tools Used (Affiliate Links)

A Special Thanks to Brewers Organics for suppling many of the

groceries utilized in recipe development and cooking demo!

Why Fiber Matters

Fiber isn’t just about digestion — it’s about long-term health:

Cholesterol: Soluble fiber binds to cholesterol in the gut, helping lower LDL (“bad”) cholesterol.
Blood sugar balance: Fiber slows down digestion, helping prevent spikes and crashes in blood sugar.
Gut health: Fiber feeds the beneficial bacteria in your gut, which are tied to everything from immune health to mood.

High-Fiber Foods to Add to Your Diet

Here are some easy additions to boost fiber intake:

Legumes (cooked, unless noted)

Lentils — ½ cup → 8g fiber
Black beans — ½ cup → 7.5g fiber
Chickpeas — ½ cup → 6g fiber
Kidney beans — ½ cup → 6.5g fiber

Whole Grains (cooked, unless noted)

Oats — 1 cup cooked → 4g fiber
Barley — 1 cup cooked → 6g fiber
Quinoa — 1 cup cooked → 5g fiber
Farro — 1 cup cooked → 6g fiber

Fruits

Apple — 1 medium → 4g fiber
Pear — 1 medium → 6g fiber
Berries — 1 cup (raspberries, blackberries, blueberries, strawberries) → 4–8g fiber (raspberries = highest)
Banana — 1 medium → 3g fiber

Vegetables

Broccoli — 1 cup cooked → 5g fiber
Brussels sprouts — 1 cup cooked → 4g fiber
Cauliflower — 1 cup cooked → 3g fiber
Carrots — 1 cup raw → 3.5g fiber

Leafy Greens (cooked)

Spinach — 1 cup cooked → 4g fiber
Kale — 1 cup cooked → 5g fiber
Collard greens — 1 cup cooked → 8g fiber

Starchy Veggies

Sweet potato — 1 medium (with skin) → 4g fiber
Winter squash (butternut, acorn) — 1 cup cooked → 6g fiber

Seeds

Chia seeds — 2 Tbsp → 10g fiber
Flaxseeds — 2 Tbsp ground → 4g fiber
Hemp seeds — 3 Tbsp → 3g fiber
Pumpkin seeds — ¼ cup → 2g fiber
Sunflower seeds — ¼ cup → 3g fiber

Nuts (if tolerated)

Almonds — ¼ cup → 4g fiber
Pistachios — ¼ cup → 3g fiber
Walnuts — ¼ cup → 2g fiber

Other

Avocado — ½ medium → 5g fiber
Whole grain bread — 1 slice → 2–3g fiber
Whole grain tortilla — 1 medium (8-inch) → 3–4g fiber
Whole grain crackers — about 10 small → 2–3g fiber

Even small swaps — like adding beans to brownies, or mixing lentils or seeds into oats — can make a meaningful difference over time.

Handouts

Here are some more handouts that I provided during the Fuji Film Wellness Fair to discuss nutrition-focused habits to improve blood sugars and cholesterol levels.

Increasing Fiber

Improving Cholesterol

Improving Blood Sugars

A Note of Thanks

Thank you so much for having me at the Fuji Film Wellness Fair and to Julie from Brewer’s Organics for letting me share these recipes! It’s always an honor to connect over food and show how nourishing meals can also be delicious, flexible, and fun.

About Me

Hi, I’m Sammie — a Registered Dietitian on a mission to help families live healthier and build a positive relationship with food and body. I specialize in: