Fibre recipes 1-4
Including more fibre in your diet has never been so easy and appetizing. Shake off that old image of fibre being bland "roughage". You can find fibre in fresh fruits and vegetables (particularly the skin), wholegrain products, nuts/seeds, and dried fruit.
You probably already know that fibre helps to keep you regular, but it also comes with a myriad of other health benefits. The Canadian Diabetes Association says fibre can protect against heart disease, it can lower cholesterol, and may lessen the risk of cancer.
Sharon Flaten, a dietitian in Steinbach, Mba., recommends increasing your fibre intake gradually or you could experience temporary bloating or abdominal distress. Fibre absorbs many times its weight in water so be sure to drink lots if liquid with a fibre-rich meal. The average person should eat between 20 and 35 grams of fibre every day, says Flaten. A rule of thumb is to eat 10-13 grams of fibre for every 1000 calories you consume, she suggests.
Check out these high-fibre recipes for meal-time inspiration:
1. Red Lentil and Vegetable Stew (14 g)
Based on a traditional Turkish soup, this delectable vegetable stew is made especially flavourful with the various garnishes: shredded fresh mint leaves, thinly sliced lemon and paprika olive oil.
2. Moroccan Chickpeas and Vegetables over Couscous (12 g fibre)
Warmly spiced vegetables and chickpeas are served on couscous. Instead of fennel, use diced-up zucchini.
3. Flaxseed and Blueberry Pancakes (fibre count: 11g)
Try these fluffy, whole grain, flaxseed pancakes with pure maple syrup on the weekend for breakfast or on a hectic weeknight for dinner. They are quick and easy to make and each serving delivers 1 tbsp (15 mL) of flaxseed.
4. Swiss Chard and Whole Wheat Pasta with Olives (10 g fibre)
Use white-stemmed chard and short whole wheat pasta, such as farfalle (bow ties), penne or rotini, for this delicious vegetarian pasta. Pass around extra grated cheese at the table.
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You probably already know that fibre helps to keep you regular, but it also comes with a myriad of other health benefits. The Canadian Diabetes Association says fibre can protect against heart disease, it can lower cholesterol, and may lessen the risk of cancer.
Sharon Flaten, a dietitian in Steinbach, Mba., recommends increasing your fibre intake gradually or you could experience temporary bloating or abdominal distress. Fibre absorbs many times its weight in water so be sure to drink lots if liquid with a fibre-rich meal. The average person should eat between 20 and 35 grams of fibre every day, says Flaten. A rule of thumb is to eat 10-13 grams of fibre for every 1000 calories you consume, she suggests.
Check out these high-fibre recipes for meal-time inspiration:
1. Red Lentil and Vegetable Stew (14 g)
Based on a traditional Turkish soup, this delectable vegetable stew is made especially flavourful with the various garnishes: shredded fresh mint leaves, thinly sliced lemon and paprika olive oil.
2. Moroccan Chickpeas and Vegetables over Couscous (12 g fibre)
Warmly spiced vegetables and chickpeas are served on couscous. Instead of fennel, use diced-up zucchini.
3. Flaxseed and Blueberry Pancakes (fibre count: 11g)
Try these fluffy, whole grain, flaxseed pancakes with pure maple syrup on the weekend for breakfast or on a hectic weeknight for dinner. They are quick and easy to make and each serving delivers 1 tbsp (15 mL) of flaxseed.
4. Swiss Chard and Whole Wheat Pasta with Olives (10 g fibre)
Use white-stemmed chard and short whole wheat pasta, such as farfalle (bow ties), penne or rotini, for this delicious vegetarian pasta. Pass around extra grated cheese at the table.
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CHELA wrote:
2009-09-22 10:48 AM
cheryl kemp wrote:
2009-09-22 10:48 AM