Wednesday, March 3, 2010

Need some more fiber? here are some yummy ideas!

So there has been a request for some high fiber recipes. I have taken this and written about it in my blog – oh boy! There are quite a few – I'm hungry just writing.
High Fiber Recipes, ideas and food list with grams
The general recommended fiber intake: 25-38g per day (men should consume more than women). Here are a few simple diet rules to follow:
Happy tummy:

  •          Protein and non-starchy veggies
  •          non-starchy veggies and grain
  •          Beans and non-starchy veggies
  •          Veggies and fats/oils (nuts and olive oil, etc)
  •          Drink liquid before a meal, not with, after hot tea or wine is okay – sipped slowly – if you want water – room temp is best – sip slowly.
Unhappy tummy:

  •          Fats and protein (you can add fresh leafy greens to this and be okay)
  •          Protein and Grain
  •          Soda and grain, fats, protein
I have bolded the food items in the chart with recipes to follow. Some of these are borrowed from Mayo Clinic.
Serving size
Total fiber (grams)*
1 cup
Pear, with skin
1 medium
Apple, with skin
1 medium
Strawberries (halves)
1 1/4 cup
1 medium
1 medium
Figs, dried
2 medium
2 tablespoons
Grains, cereal & pasta
Serving size
Total fiber (grams)*
Spaghetti, whole-wheat, cooked
1 cup
Barley, pearled, cooked
1 cup
Bran flakes
3/4 cup
Oat bran muffin
1 medium
Oatmeal, quick, regular or instant, cooked
1 cup
Brown rice, cooked
1 cup
Bread, rye
1 slice
Bread, whole-wheat or multigrain
1 slice
Legumes, nuts & seeds
Serving size
Total fiber (grams)*
Fava Beans
1 cup
Split peas, cooked
1 cup
Lentils, cooked
1 cup
Black beans, cooked
1 cup
Baked beans, vegetarian, canned, cooked
1 cup
Sunflower seed kernels
1/4 cup
1 ounce (23 nuts)
Pistachio nuts
1 ounce (49 nuts)
1 ounce (19 halves)
Serving size
Total fiber (grams)*
Artichoke, cooked
1 medium
Peas, cooked
1 cup
Broccoli, boiled
1 cup
Turnip greens, boiled
1 cup
Sweet corn, cooked
1 cup
Brussels sprouts, cooked
1 cup
Potato, with skin, baked
1 medium
Tomato paste
1/4 cup
Carrot, raw
1 medium
Fruit (and sweet grain) Recipes
Fruit Salad (always consume fresh fruit as a meal or snack on its own for the least bloating and gas)
1/2cup raspberries, 1 pear chopped with skin, 1 apple chopped with skin, ½ cup strawberries, 1 banana, ¼ cup raisins, squeeze a little lemon or lime over the top, 1 TBSP of honey – toss and eat
Stewed Fruit
1 apple chopped, 2 pears, chopped, ½ cup raisins, 1 cup water – simmer all in a pot for 15 minutes, crumble in some granola – eat for snack or breakfast (you can start this before you get in the shower and then come down and eat when you are dressed or make it the night before and bring to work for a snack) – You can even eat this with some yogurt.
Oatmeal with dried fruits (you can eat this together since they are dried and then rehydrated when you cook the oats)
1 cup oats, 2 cups water, ½ cup raisins, ½ cup dried figs (chopped) – put 1 cup oats in pot – roast dry until they smell fragrant, add water and fruit, reduce to low simmer, cover and cook for 15 minutes, 1 cup serving (the rest can be saved to reheat or use in cookies) – add 1TBSP of honey and ¼ cup milk.
High Fiber Smoothie
1 banana, 2 cups strawberries,  1 cup orange juice, 1 cup dates (soak in water overnight), 2 TBSP psyllium husks – drain water out of dates, pit them. Put all in blender – blend until smooth – serves 2.
Millet Cereal with dried fruits
1TBSP Safflower oil. 1 cup millet, 2 cups boiling water, mixed dried fruit – 1 cup. Put oil in pot, add millet - toast millet in pot for about a minute, add water and dried fruit, cover and simmer for 30 minutes, serve with 1TBSP honey and ¼ cup milk.
Grains, cereal & pasta recipes
Pasta recipe 1 – whole wheat or brown rice (Jerusalem artichoke pasta is nice too for extra fiber – some pasta even has Flax Seed in it now – bonus!)
·         1 8oz package of pasta
·         1 TBSP olive oil
·         ½ small onion
·         2 cloves garlic
·         10 black olives, chopped
·         1 cup fresh chopped tomatoes
·         Fresh basil and parsley
Cook pasta according to directions, reserve 1/2 cup of pasta water, in your pasta pot – over medium flame add oil, onion, then garlic, sautee until fragrant but not brown, add olives, tomatoes, sautee for 2 minutes, take off heat, add pasta and water – combine – sprinkle with fresh parsley and basil
Pasta Recipe 2 – buckwheat pasta (Soba Noodle)
·         8 ounces soba (buckwheat noodles) – prepare according to package – do not over-cook
·         2 TBSP Safflower oil
·         1 small onion chopped
·         2 medium carrots chopped
·         1 thumb-sized piece of ginger grated
·         2 cups shredded nappa cabbage
·         10 fresh shiitake mushrooms – chopped – no stems
·         1/3 cup stock or water
·         1TBSP fish sauce (optional)
·         4 TBSP soy sauce
·         1 TBSP sesame oil
·         Gomaiso or toasted sesame seeds for sprinkling
Cook pasta according to package.
Put the oil in a wok or other large sautee pan on medium high, add veggies & mushrooms, toss to evenly coat with oil –sautee for 4 minutes. Add water or stock and soy sauce, reduce to simmer, cover and cook for 6 minutes, open – cook for another 2 minutes, add fish sauce, sesame oil and soba noodle – combine – serve and sprinkle with sesame seeds.
Barley, pearled, cooked – Mushroom Barley Soup Prep Time: 15 minutes Cook Time: 40 minutes
·         3 tablespoons olive oil
·         ½ cup shiitake mushrooms, 1 cup crimini mushrooms, 1 cup white mushrooms
·         ¼ cup shallots, chopped
·         1 small onion, chopped
·         1 stalk celery, diced
·         1 carrot, diced
·         ½ cup pearled barley
·         4 cups vegetable stock or water
·         4 tablespoons soy sauce
·         1 bouquet garni (parsley, thyme and bay leaf tied in a cheesecloth)
·         Sea salt
Heat oil over medium flame in a large saucepan. Sautee vegetables and barley, for 5 minutes, add mushrooms and cook for another 5 minutes. Add water or stock, bouquet garni, bring to boil – reduce to simmer – cover - cook for 30-40 minutes or until barley is soft. Remove bouquet garni, serve.
Bran flakes – Muffin (these should be a treat – freeze and thaw as needed) Prep Time: 15 minutes Baking Time: 25 minutes : 350 degrees
·         Muffin cup liners
·         1 cup Bran Flakes cereal – preferably with little sugar
·         1/2 cup milk or milk substitute (juice works)
·         1 egg or egg replacer equivalent
·         3 Tablespoons soft butter (use real butter)
·         3/4 cup flour (or ¼ cup white flour and ½ cup whole wheat flour – I use a GF flour blend)
·         1/4 cup sugar – or replacement
·         1 1/2 teaspoons baking powder
·         1/2 teaspoon salt
Preheat oven, line muffin tin. Soak flakes in milk for 10 minutes, add wet then dry ingredients to bowl – stir until combined – don’t over-mix. Fill to 2/3 full – bake for 25 minutes.
Oat bran – Muffin – Preheat 325
·         Muffin cup liners
·         2 large green cooking apples cored, chopped small
·         2 cups whole-wheat pastry flour
·         1 cup unbleached white flour
·         1 1/4 cups oat bran
2 1/2 teaspoons baking soda
·         1 teaspoon cinnamon
·         1/2 teaspoon nutmeg
·         1 cup milk
·         1 cup water
Preheat oven, line muffin tins. Soak bran in milk and water for 10 minutes. Mix dry ingredients, mix wet ingredients with milk and bran, add wet to dry, mix until batter forms – fill 2/3. Cook for 30 minutes.
Wild and Brown Rice Salad Recipe: serves 4 as a main dish or 6 as a side 
·         3/4 cup of wild rice
·         1 spring of fresh thyme (optional)
·         1/2 cup of cooked brown rice (day old is perfectly fine)
·         1 celery stalk, finely chopped
·         1 large carrot, peeled and finely chopped
·         a handful of dried cranberries
·         Sunflower seed kernels
·         1/3 cup of fresh orange-carrot juice (or plain orange juice)
·         1 tablespoon of canola oil
·         spinach leaves

In a large saucepan, combine the wild rice with 3 cups of  water, thyme (if using)  and 1/2 teaspoon of salt. Bring it to a boil, cover, reduce heat to medium-low and simmer for about 40 minutes, or until tender. Drain and discard the thyme spring. Let cool.
While rice cool, heat a skillet over low heat and add the sunflower seeds. Let nuts toast lightly, keep a close eye on it so they won't burn.
In a large bowl, combine the wild rice, brown rice, toasted sunflower seeds, cranberries, celery and carrots. Stir in the canola oil and the juice. Mix well, season with salt and pepper to taste. Serve cold or at room temperature. toss in some spinach leaves.

Bread, rye – with raw kraut, gruyere and mustard (splurge) – make like a grilled cheese
Bread, whole-wheat or multigrain – toasted with tahini and no sugar jam

Legumes, nuts & seeds
Fava Beans
·         Sea salt
·         12 small turnips, peeled, stems trimmed to one-half inch
·         1 bunch radishes, stems trimmed to one-half inch
·         6 small carrots (3 to 4 inches long), peeled, stems trimmed to one-half inch
·         1 pound fava beans, shucked
·         2 tablespoons unsalted butter, divided
·         1bunch green onions, trimmed (use 2 to 3 inches of white and pale green part only) and sliced lengthwise
·         2 tablespoons finely chopped parsley
·         1 tablespoon finely chopped tarragon
·         1 tablespoon lemon juice
·         Freshly ground pepper
1. Bring a large pot of water to a boil over medium-high heat, adding 1 tablespoon of salt per quart of water. Slice the turnips and radishes in half if large; leave the smaller ones whole.
2. Blanch the turnips, radishes and carrots for 5 minutes, less if smaller, then lift them out of the simmering water and plunge them into an ice water bath. Drain, pat dry and set aside.
3. Bring the water back to a boil and add the fava beans; blanch 1 minute. Remove with a slotted spoon and place in the ice water bath. Reserve the cooking water. Pop the fava beans out of their skins and reserve the beans.
4. Melt 1 tablespoon of the butter in a 10-inch sauté pan. Add the green onions and cook over medium heat for about 2 minutes, stirring frequently. Add one-half cup of the vegetable cooking water, the blanched vegetables, half of the parsley and tarragon and one-fourth teaspoon salt. Simmer until the vegetables are fully tender, about 10 minutes or until done. Add one-fourth cup cooking water as needed to maintain a small amount of sauce in the pan.
5. Add the fava beans, remaining butter and lemon juice. Increase the heat and swirl the pan back and forth until the butter has melted. Remove from the heat, add the rest of the parsley and tarragon, season with salt and pepper to taste and serve.
·         Juice of 1 lemon, or 1 tablespoon vinegar
·         16 very small artichokes (about 2 ounces each), or 6 medium
·         2 to 2 1/2 pounds young fava beans (about 2 cups shelled)
·         1/2 cup olive oil
·         6 to 8 green garlic stalks, cut into 2-inch lengths
·         2 tablespoons chopped fresh winter savory
·         2 tablespoons chopped fresh thyme
·         1/2 teaspoon salt
·         1/2 teaspoon freshly ground black pepper

1. Fill a large bowl with water and add the lemon juice or vinegar.
2. Trim the stem end and cut off the top 1 to 1 1/2 inches of each artichoke, depending upon size.  Peel away and discard the outer dark-green leaves until you reach the pale-yellow, tender inner leaves.  Cut the artichokes in half, from stem to top, and remove any bits of furry choke.  Cut the halves in half again lengthwise; drop the pieces into the water.
3. Shell the fava beans.  Because some people are allergic to the skins of the fava beans and because they are somewhat tough, you may want to peel the skins away, too.  They are easily popped off by slitting the skin with the tip of a sharp knife or your thumbnail.

4. Heat the olive oil in a heavy saucepan over medium-high heat.
5. Drain the artichoke pieces and dry them.  Add them to the pan and saute for 3 or 4 minutes.  Add the fava beans and the garlic and cook for 10 minutes, stirring frequently.  The artichokes will begin to change color to deep olive green; the favas, if peeled, will be bright green. Add the fresh herbs and the salt and pepper.  Stir well, reduce heat to very low, cover and simmer until the artichokes are tender, 15 to 20 minutes.
Yummy Salads
Spinach Salad with Pecans
·         1lb fresh spinach
·         ½ red onion sliced thin
·         1 Cup dried Cranberries
·         Juice of 1 orange
·         1tbsp tarragon
·         1 TBSP Dijon mustard
·         Pinch Salt and Pepper
·         1 cup pecans, chopped
Make salad in bowl, combine ingredients for dressing and emulsify, combine salad and dressing, top with pecans, serve immediately. Serves 2 as a main (serve with a lean protein as a side for 4)
Mixed Green Salad With Slivered Almonds
·         1lb Mixed greens
·         ½ cup green beans or fresh asparagus (thin), chopped into 1 inch pieces
·         ½ cup scallions
·         1 cup Cherry tomatoes
·         ½ cup chopped white mushrooms
·         1 cup carrot – sliced into matchsticks or rounds
·         2TBSP Champagne vinegar
·         ¼ cup olive oil
·         Salt and pepper
Topper: 4oz. Slivered almonds
Make salad, emulsify dressing, combine, add almonds, serve immediately. Serves 2 as a main (serve with a lean protein as a side for 4)
Broccoli Salad (this is a Martha Stewart Recipe)
·         1 pound broccoli, separated into florets (4 Cups)
·         1 tablespoon Dijon mustard
·         2 tablespoons red-wine vinegar
·         2 tablespoons olive oil
·         1/2 small red onion, finely chopped
·         Coarse salt and freshly ground pepper
·         1 pint cherry tomatoes, halved
·         1 can (15 ounces) chickpeas, drained and rinsed
In a large saucepan with a steamer insert, bring 1 inch of water to a boil. Add broccoli, cover, and steam until crisp-tender, 4 to 6 minutes.
In a large bowl, whisk together mustard, red-wine vinegar, olive oil, and onion; season with coarse salt and ground pepper. Add tomatoes, chickpeas, and broccoli. Toss to coat with dressing. Let cool 5 minutes. Serve at room temperature or chilled
Steam as usual, make aioli and Tabasco dip!
Minty Peas
Cook peas according to package, add fresh chopped mint and a little bit of veggie broth, serve with fresh sautéed firm white fish.
Braised Greens
Choose in season fresh greens such as turnip, mustard, kale, dandelion, and other sturdy greens, chop fine ribbons, use 2 TBSP of olive oil in pan or wok, add little onion and garlic, add greens, and pinch of salt, sautee until wilted, serve with fish baked in parchment with sliced ginger (discard ginger after baking).
Braised Brussel Sprouts
Preheat oven to 400. Use about 10 brussel sprouts, wash and slice in half. Add 2 TBSP olive in 8x8 glass dish, put in brussel sprouts, toss in oil, sprinkle with salt and pepper. Cook for 15 minutes, while they are cooking toast some pine nuts until lightly browned (not black) in a skillet. Take Brussels out, top and toss with pine nuts, serve with sautéed or poached salmon.
Potato, with skin, baked
Bake potato in oven, split, add pinch of salt and pepper, TSP of tahini per potato, stir, add broccoli and chopped cashews and a sprinkle of soy sauce.
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1 comment:

fromMarz said...

I think I see some new recipes for Kay and I to try out.