CHICAGO (WLS) — Our Wellness Month series continues with a closer look at the food we eat every day and how it affects our health.
Nutritionist and UIC professor Kirsten Straughan joined ABC7 to talk about gut health, protein and more.
High protein, high fiber recipes
Egg bites
8 eggs
Variety of raw chopped vegetables (red or green peppers, spinach, onion or scallions) AND/OR
Variety of cooked chopped vegetables (mushrooms, broccoli, sweet potato)
Cooked chopped bacon or sausage (optional)
1 cup cottage cheese
6 ounces or 1 cups shredded cheese (i.e. cheddar, swiss, mozzarella, etc.)
teaspoon salt
teaspoon pepper
1. Preheat the oven to 325 degrees F. Grease a 12-cup muffin tin with cooking spray.
2. Blend eggs, cottage cheese, 1 cup of shredded cheese, and salt and pepper in a blender for 10 seconds or whisk by hand.
3. Pour mixture into the muffin cups, filling of the way up.
4. Gently stir in vegetables and meat, if using, and top with the remaining cup of shredded cheese.
5. Bake in a preheated oven until a toothpick inserted into the center of the muffin comes out clean, about 25-30 minutes.
6. Will keep covered in the fridge for up to 3 days and in the freezer for up to 3 months. Reheat in the microwave or oven until warm.
Nutrition facts: 3 grams of fiber, 10 grams of protein per muffin
Overnight Oats
cup milk
cup water
cup rolled oats
Pinch of salt
teaspoon vanilla extract, optional
1. Mix milk, water, oats, vanilla and salt in an airtight container.
2. Store covered in the refrigerator, until oats soften and liquid is mostly absorbed, at least 8 hours and up to 3 days.
3. Serve with toppings such as fresh, frozen or dried fruit, nuts, cinnamon, and honey.
Nutrition facts: 8 grams of fiber and 15 grams of protein
Tuna and White Bean Salad
2 cans of white beans
cup olive oil
1 tablespoon lemon juice
Salt and pepper to taste
cup chopped green or red onion
3 tablespoons chopped fresh parsley
7-ounce can of tuna
3 cups of greens such as arugula or spinach
1. Combine oil, lemon juice and salt and pepper and pour over beans. Add onion and parsley and refrigerate.
2. To serve, add tuna and beans to top of greens. Add more oil and lemon juice dressing as needed to dress the greens.
Nutrition facts: 11 grams of fiber, 16 grams of protein per serving. Makes 6 servings.
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