• April 8, 2026
• Nutrition Recipes

Celebrate Earth Day by Eating Fiber 

Choosing fiber-rich, plant-based foods as part of a balanced diet not only fuels your health but also reduces environmental strain, since growing plants typically uses less land, water, and energy than producing animal-based foods. Choosing these foods also supports agriculture. 

Adults should aim for 23-35 grams of fiber a day. Fiber helps you stay full, supports the health of your gut, helps with weight management, and can lower cholesterol. Add fiber to your diet gradually and drink plenty of water to reduce bloating and discomfort.   

Easy Scalloped Potato and White Bean Skillet 

Prep time: ~1 hour  

Servings: 4 servings  

Ingredients  

• 1 Tbsp olive or canola oil 

• 1 medium onion, sliced 

• 3 cloves garlic, minced 

• 5 ounces mushrooms, sliced 

• 2 ½ cup reduced fat milk or plant-based milk 

• 2 Tbsp corn starch 

• ¼ tsp nutmeg 

• ½ tsp paprika 

• ½ tsp ground mustard 

• ½ tsp salt 

• ¼ tsp black pepper 

• 6 small potatoes, thinly sliced (leave the peel on) 

• 1 – 15 ounce can white beans, rinsed and drained (no salt added) 

• ½ cup shredded cheese  

• Chopped parsley (optional garnish) 

Directions  

1. Preheat oven to 375 degrees. Wash your hands! 

2. Heat oil in a large skillet over medium heat. Add onion and garlic; sauté for 7 minutes. 

3. Add mushrooms and sauté for an additional 2 minutes. 

4. While vegetables are sauteing, in small bowl whisk together milk, cornstarch, nutmeg, paprika, ground mustard, salt, and pepper until smooth. 

5. Pour sauce in skillet and stir until sauce thickens (about 2 minutes). 

6. Add potatoes to skillet and fold into sauce with a spoon. 

7. Gently mix in beans until ingredients are well distributed. 

8. Remove from stove. If skillet is oven safe, cover with foil and place on the top rack of the oven. If skillet is not oven safe, pour potato mixture into a 9×13 baking dish, cover with foil, and place on the top rack of the oven.  

9. Bake for 30 minutes.  

10. Remove foil and sprinkle with shredded cheese. Return to oven and bake for 5-10 minutes or until cheese is melted. 

11. Remove from oven. Garnish with chopped parsley, if using.  

Total Calories  420 

Total Fat  10 g   

Saturated Fat  2 g   

Sodium  280 mg   

Carbohydrates  60 g   

Dietary Fiber  9 g  

Protein  16 g 

Dietitian Note:  

Can be served as the main dish with a salad or steamed veggies.  

Add as a side dish for baked chicken or pork loin with steamed carrots.