What's the big deal about fiber?

 

Q:  What is fiber?

A:   Fiber is an important dietary aid that helps 'keep us regular' and may prevent disease.  It is found in grain foods such as breads, cereal or pasta and in fruits and vegetables.

Q:   Why do we need fiber?

A:   Insoluble fiber, found in wheat bran and whole grains, passes through the digestive system quickly which helps maintain regularity and reduce the risk of colon irregularities and disease.

      Soluble fiber is found in oats, barley, beans, some fruits and vegetables, white bread, rolls, bagels, tortillas and pasta. Consuming soluble fiber may help decrease cholesterol levels, help reduce the risk of heart disease and help control blood sugar levels.

     

Q:  How much fiber do we need?

A:  The American Dietetic Association recommends we get 25-38 grams of fiber each day.

Q:  What foods are good sources of fiber?

A:   Whole wheat bread, rye bread, whole grain cereal, beans, nuts, fresh fruits and vegetables are all great sources of fiber.

      A large apple, with peel, provides more than four grams of fiber and one-half cup of fresh corn has three grams.

Q:  Which types of grain foods are the best sources of fiber?

A:   In general, foods made from enriched flour (ex. white bread and rolls) contain soluble fiber, while whole grains offer insoluble fiber.  Both insoluble and soluble fiber are important for good health.

Q:  How can I tell how much fiber is in a specific food?

A:   You can easily find how much fiber is in a specific food by reading the food label.

 

 

Recipe: Tossed greens with pasta, fruit and balsamic vinaigrette

Dietitian's tip: This salad has both a unique blend of flavors — spicy, sweet and sour — and textures — crispy, chewy and crunchy. It's also an excellent source of fiber and folate.

Ingredients

For the dressing
1 teaspoon rosemary or 1 tablespoon fresh rosemary
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
3 tablespoons balsamic vinegar
1/4 cup olive oil

4 ounces uncooked spiral pasta
6 cups mixed greens
2 large fresh pears, cored and sliced
1/2 cup sliced water chestnuts
1/2 cup golden raisins
3 tablespoons roasted unsalted soy nuts

Directions

To make the dressing, add the rosemary, cinnamon, salt, balsamic vinegar and olive oil in a small bowl. Whisk thoroughly to blend.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water.

In large bowl, combine the cooked pasta, mixed greens, pears, water chestnuts and raisins. Whisk the dressing again briefly and add to the salad. Toss to coat evenly. Divide the salad onto individual plates and top with soy nuts. Serve immediately.

Nutritional Analysis

Recipe: Baked apples with cherries and almonds

Dietitian's tip: Any good baking apple, such as Golden Delicious, Rome or Granny Smith, holds its shape beautifully for this dish. Serve it as a light dessert, or alongside roasted pork or pork tenderloin.

Ingredients

1/3 cup dried cherries, coarsely chopped
3 tablespoons chopped almonds
1 tablespoon wheat germ
1 tablespoon firmly packed brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
6 small Golden Delicious apples, about 1 3/4 pounds total weight
1/2 cup apple juice
1/4 cup water
2 tablespoons dark honey
2 teaspoons walnut oil or canola oil

Directions

Preheat the oven to 350 F.

In a small bowl, toss together the cherries, almonds, wheat germ, brown sugar, cinnamon and nutmeg until all the ingredients are evenly distributed. Set aside.

The apples can be left unpeeled, if you like. To peel the apples in a decorative fashion, with a vegetable peeler or a sharp knife, remove the peel from each apple in a circular motion, skipping every other row so that rows of peel alternate with rows of apple flesh. Working from the stem end, core each apple, stopping 3/4 inch from the bottom.

Divide the cherry mixture evenly among the apples, pressing the mixture gently into each cavity. Arrange the apples upright in a heavy ovenproof frying pan or small baking dish just large enough to hold them. Pour the apple juice and water into the pan. Drizzle the honey and oil evenly over the apples, and cover the pan snugly with aluminum foil. Bake until the apples are tender when pierced with a knife, 50 to 60 minutes.

Transfer the apples to individual plates and drizzle with the pan juices. Serve warm or at room temperature.

Nutritional Analysis

 

* These and other fiber rich recipes can be found at http://mayoclinic.com/health/healthy-recipes/RE99999