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High Fiber Holiday Menu: Tempting Recipes for a Season of Good Health
Okay. It's official. The holidays are here. Here's a hint from
Fiberlady. If you want to control overeating this holiday
season, choose foods high in fiber.
Eating high fiber foods will satisfy your hunger and make you
feel full. By selecting high fiber recipes for your holiday
menu, you can offer foods that may lower the absorption of fats
so you can avoid the dreaded holiday weight gain. Maybe you
won't find yourself gorging on the usual array of fattening
cookies, pies and brownies.
It's incredibly easy to incorporate those precious grams of
dietary fiber into your holiday menus. Just remember your goal
is to consume 25-35 grams of daily fiber for a multitude of
health benefits.
So with you and your guests in mind, let me share a delicious
high fiber menu from appetizer to dessert. Spread some yummy
black bean hummus on toasted whole wheat pita bread or crackers;
savor a healthy serving of white bean salad; carve the roasted
turkey with too good stuffing; butter a piping hot whole wheat
roll; dish some lively greens with toasted pecans; and slice a
piece of fiber-rich sweet potato pie.
You're probably thinking it isn't very nice of me to whet your
appetite without sharing those recipes. Fiberlady (yours truly)
didn't get her reputation by eating white rice and Wonderbread.
Allow me to tempt you with the first few courses...
Black Bean Hummus Appetizer 8 servings
INGREDIENTS:
1 clove garlic 1 (15 ounce) can black beans; drain and reserve
liquid 2 tablespoons lemon juice 1 1/2 tablespoons tahini 3/4
teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon cayenne
pepper 1/4 teaspoon paprika 10 Greek olives
DIRECTIONS:
1. Mince garlic in
the bowl of a food processor. Add black
beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice,
tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/8 teaspoon
cayenne pepper; process until smooth, scraping down the sides as
needed. Add additional seasoning and liquid to taste. Garnish
with paprika and Greek olives.
Total Fiber: 4 grams
White Bean and Red Onion Salad 6 to 8 servings
INGREDIENTS:
2 (15-oz.) cans cannellini beans (white kidney) 1/4 small red
onion, peeled and thinly sliced 1/4 cup Extra Virgin Olive Oil 2
tbsp. Balsamic Vinegar 1/2 tsp. kosher salt 1/4 tsp. freshly
ground black pepper Snipped fresh basil
DIRECTIONS:
Drain beans into a colander and rinse under cold water; drain
well. Place in a medium bowl with onion. Whisk together oil,
vinegar, salt and pepper and pour over beans; toss well to coat.
Cover and chill for at least 1 hour, stirring occasionally. Top
with fresh basil before serving.
Total Fiber: 5 grams
Notice the total grams of fiber in just those two dishes alone!
That, my fiber-rich friends, counts for about one third of your
quota for daily dietary fiber. Preheat your oven and sip a glass
of pinot noir while you look at the rest of these high fiber
recipes and more at www.high-fiber-health/holiday.html.
Fiber. The holiday gift that keeps on giving, even into the new
year.
About the author:
Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition
since her days of mothering began 15 years ago which prompted
her commitment to a high fiber lifestyle and the development of
her informative website High Fiber
Health.
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