High fiber food

The Latke: High Fiber Recipes Even Your Bubba Would Love


by Stephanie Shank, aka "Fiberlady"

Put on your yamulke...here comes Hanukkah! Okay. It's official. This calendar year, the eight-day winter festival begins on the same day as Christmas. Here's a hint. No matter which holiday you celebrate, choose high fiber foods if you want to control overeating.

Eating high fiber foods will satisfy your hunger and make you feel full. By selecting high fiber recipes for Hanukkah, you can offer foods that could likely lower the absorption of fats. That, my festive friends, is a great advantage for avoiding the dreaded holiday weight gain. Just remember the goal is to consume 25-35 grams of daily fiber.

The Hanukkah tradition of frying in oil is considered the culinary symbol of lighting a menorah. What would Hanukkah be without the latke? There are always some much-loved dishes and foods on the table, but you can easily tweak those classics with some precious grams of high fiber. Who knows? Maybe they will become part of family tradition for years to come.

Fiberlady would like to share two delectable, but very different high fiber latke (a.k.a. potato pancakes) recipes. Your guests will be pleasantly surprised to learn that fiber is not only delicious but nutritious! Enjoy!

Herbed White Bean and Zucchini Latkes
6 servings


1 cup grated zucchini (about 4 ounces)
1 small onion, minced
2 tablespoons butter
2 slices white bread
3 tablespoons heavy cream
1 clove garlic
1 (15 oz) can white beans
2 eggs
1 tablespoon snipped or chopped fresh cilantro
1/2 teaspoon dried thyme
1/2 teaspoon dried chervil
1/2 teaspoon fresh basil
oil (for frying)


1. Sprinkle zucchini lightly with salt and
drain in colander for 5 minutes.
2. Rinse well, and squeeze in paper towels
to remove all excess water.
3. Saute zucchini with onion in butter
until limp but not browned.
4. In a food processor sprinkle bread
with heavy cream.
5. Add garlic, beans, eggs, cilantro,
thyme,chervil, basil and blend until combined.
6. Fold in sauteed zucchini.
7. Drop by heaping tablespoons full in
a slightly oiled non-stick pan and fry for
4 minutes per side over medium heat, or until
golden brown.

Total Fiber: 4 grams per latke

Cinnamon Apple Latkes
4-6 servings


2 eggs
3 tablespoons sugar
1 teaspoon salt
2 teaspoons cinnamon
1/3 cup water
3 cups cooking apples, chopped
3/4 cup flour, unsifted
1 teaspoon lemon peel, grated
oil for frying
1/2 cup sugar


1. Beat eggs until light and foamy.
2. Mix in 3 tablespoons sugar, salt,
1 teaspoon cinnamon, and water until well blended.
3. Stir in chopped apple, flour and grated
lemon peel; mix well.
4. Heat the oil in skillet.
5. Drop 1/4 cup apple mixture into hot
oil. Flatten slightly. Fry on each side
until golden brown.
6. Drain on paper towels.
7. Combine 1/2 cup sugar and cinnamon to
make the topping.
8. Sprinkle sugar-cinnamon mixture over
hot latkes.
9. Serve immediately.

Total Fiber: 3.5 grams per latke

Now that you are cookin', Fiberlady invites you to consider the rest of your Hanukkah high fiber menu starting with a festive roasted red pepper spread; spiced dates with mascarpone cheese (may be served as appetizer or dessert); mixed greens with walnut and roasted onion dressing; a crockpot version of glazed tzimmes; a tangy sweet and sour brisket (sauerkraut is the secret); and for dessert...Hanukkah noshers..chewish Jewish delights!

All of these savory dishes and so many more may be discovered at www.high-fiber-health/holiday.html. "Hanukkah only lasts for 8 nights, but a high fiber diet can last a lifetime." Take it from Fiberlady.

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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.

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