High Fiber Holiday
Menu: Tempting Recipes for a Season of Good Health
Shank, aka "Fiberlady"
Okay. It's official. The holidays are here. Here's a hint from Fiberlady.
If you want to control overeating this holiday season, choose
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
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
1. Mince garlic in the bowl of a food processor. Add black beans, 2
tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2
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
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
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
Fiber. The holiday gift that keeps on giving, even into the new year.
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Stephanie Shank aka "Fiberlady" has studied nutrition for many healthy years
which prompted her commitment to a high fiber lifestyle and the
development of her informative website
High Fiber Health.
© 2006: High Fiber Health, Inc. | High Fiber Foods | Foods High in Fiber
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