Don’t Make a Mole Hill out of Fiber!

How does one add fiber into their diet without compromising taste?

Every morning I start with a whole-grain, low sugar cereal topped with lots of fresh berries. This breakfast contributes as much as seven to ten grams of fiber minimum right away!

I may consume some junk food or eat out for the rest of my meals, but my mind can relax because my morning food was very healthy. But this does not stop me from picking up my fiber pace the next day.

So many times, we need to give ourselves a break. Take a deep breath to remember-it is baby steps towards a healthier you.

“The recommended amount of fiber is 14 grams for every 1000 calories per day or about 25 grams for women and 30 grams for men per day”. Ellis, E. (2020, November 3). Academy of nutrition and dietetics. Retrieved February 12, 2021, from http://www.eatright.org/.

Habits can be difficult to change, but it is a lot easier than you think to start adding fiber into meal planning without making drastic changes.

Whole grains:

Ingredients to look for listed on food packages: whole wheat, whole grain, and oatmeal.

1. Tortillas, bread, pita bread and graham crackers.
2. Steel-cut or old-fashioned oatmeal.
3. Cereal: Shredded wheat, whole wheat flakes and raisin bran.
4. Whole wheat pasta.
5. Instead of all white flour, cut it with whole wheat flour when making bread, biscuits, gravy and oatmeal cookies, then advance slowly to 100% whole wheat.)
6. Low-fat granola.
7. Frosted shredded wheat mixed with unsweetened shredded wheat for snacks.
8. Air-popped popcorn.

Fruit, Vegetables, and Salads:

(Keep those peelings on by rinsing and scrubbing well and eating berries with seeds.)

1. Orange juice with pulp.
2. Fresh whole fruit: apples, peaches, oranges and grapes.
3. Raspberries, blueberries and blackberries.
4. Dried fruit.
5. Broccoli, cauliflower and carrots.
6. Green and purple cabbage coleslaw. Mix shredded cabbage with your regular lettuce salad.
7. Seeds: Sesame, chia, sunflower and pumpkin.
8. Baked or mashed regular potatoes with skin on. (Scrubbed well.)
9. Small red and white potatoes with skin on. (Scrubbed well.)
10. Add arugula lettuce to green leafy lettuce salads.

Mixing Foods:

(Spruce up your favorite foods with some delicious fiber.)

1. Homemade brown rice pudding.
2. Peas, corn and carrot side dishes.
3. Add canned beans: red, white, lentils, kidney, lima, pinto to any broth soup and stews or as a side dish.
4. Top homemade or frozen pizzas with fresh vegetables: mushrooms, onions, green/red/yellow/orange peppers, jalapenos slices and artichokes.
5. Add refried beans (canned or homemade) to burritos, quesadillas and enchiladas.

Try out this spicy recipe from my culinary art school. Colorful and tangy sautéed red cabbage side dish.

Recipe:

Sautéed Red Cabbage with Crunch and Zest.

Ingredients:

*One cup of shredded raw purple cabbage.
*One tablespoon of pine nuts.
*Dry white wine or champagne to taste.
*One tsp of salt.
*Two teaspoons of butter.

Cooking Instructions:

1. Place butter in a medium-size saucepan; melt over high heat and add shredded cabbage.
2. Lower temperature to medium to low, sauté cabbage until completely covered with butter.
3. Add and mix in as many spices as desired.
4. Pour in (approximately 1/4 cup) of white wine or champagne for flavor.
5. Let simmer for about two to three minutes.
6. Toss in pine nuts.

Serve immediately.

Options:
*Margarine instead of butter
*Nonalcoholic champagne or dry wine.
*Vegan plant-based chees
*Vegetarian refried beans.

Optional Spices:
*1 tsp of caraway seeds.
* 1/2 tsp of turmeric.
*1/2 tsp of shredded horseradish.
*1/2 tsp of grated ginger.
*1 tsp of spicy mustard.
*1/2 tsp of cinnamon.
*1 tablespoon of freshly shredded parmesan cheese.

Thank you for reading:-)

Disclaimer: My food and nutrition articles are for informational purposes only. Always follow your healthcare provider’s guidance and orders.