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Fiber, or roughage, is the part of the
plant that your body cannot digest. It is
found in fruits, vegetables, whole grain
breads and cereals, beans and peas.
There are lots of benefits from eating
enough fiber. For example, it keeps you
regular, binds cholesterol and may reduce
your risk of colon cancer. The National
Cancer Institute suggests that we eat 20 to
30 grams of fiber a day.
Find yourself falling short of that goal?
You are not alone. Most Americans only
15 grams of fiber a day. Follow these 4
guidelines to get you started on a healthy
high fiber diet:
- Eat a variety of fiber rich foods
- Add more fiber to your diet slowly over
a period of several months.
- Be sure to drink enough fluid. Get at
least 8 glasses of water a day.
- Remember your goals are:
- 3-5 servings of vegetables
- 2 - 4 servings of fruits
- 1 or 2 servings whole grain breads or
- Cooked dried beans or peas 2 to 3
times a week
Looking for diabetic friendly, low sodium, high fiber or meatless recipes? Check out our Search Recipes above.
Combine all of the ingredients in a medium saucepan. Bring to a boil; cover, reduce the heat to low and cook 40 minutes or until apples are tender, stirring occasionally.
- 1 cup dried apples (about 1/2 of a 3 oz
- 1/2 cup dried sweetened cranberries
- 1 1/4 cups cranberry juice cocktail
- 1/4 cup water
- 1/4 cup Rhine wine*
- 2 Tbsp honey
- 1 small cinnamon stick
Makes 2 cups. Per 1/2 cup serving: 142 calories. Fat: 0
grams. Sodium: 9 milligrams. Fiber: 3 grams.
*Cranberry juice cocktail can be
substituted for wine.
Note: This compote can be made in the crockpot. Use ingredients
listed above. Omit water. Place in a 1 quart crockpot and cook on low 4 hours.
- 1 (7 ounce) package oatbran and cinnamon
- 1 egg
- 1/3 cup water
- 1/2 cup peeled, chopped tart apple
- Cinnamon sugar
- 3 tsp uncooked oatmeal
Preheat oven to 400 degrees. Spray 5 muffin cups with nonstick cooking spray. Place muffin mix in small mixing bowl. Combine egg
and water and mix well. Add to muffin mix. Stir to combine. Stir in apple. Spoon into prepared muffin cups (fill 2/3 full). Sprinkle with cinnamon sugar and oatmeal. Place in preheated oven;bake 15 to 18
minutes. Cool in pan 5 minutes.Remove from pan and cool on rack.
Makes 5 muffins. Per muffin: 170 calories, Fat: 5 grams. Sodium: 385 milligrams. Fiber: 3 grams.
- 4 firm ripe bananas
- 4 tsp honey
- 4 Tbsp vanilla low fat yogurt
- 4 tsp coconut
Peel bananas, cut in half lengthwise. Spread with honey. Place in a casserole dish. Spoon yogurt over bananas and sprinkle with
Bake at 350 degrees for 15 to 20 minutes.
Makes 4 servings. Per serving: 176 calories. Fat: 2 grams. Sodium: 15 milligrams. Fiber: 3.5 grams.
- 1 large stalk broccoli (about 1 pound)
- Nonstick cooking spray
- 1 tsp oil
- 1/2 large red pepper, cleaned and cut in
- 1/2 medium onion, cut in slivers
- 2/3 cup reduced sodium canned chicken
- 1 1/2 Tbsp reduced sodium soy sauce
- 2 tsp cornstarch
- Garlic powder, to taste
Cut broccoli stalk from florets. Separate florets, wash and drain. Trim broccoli stalk and peel. Slice 1/4 inch thick. Spray a large skillet or wok with nonstick cooking spray. Place skillet over medium high heat. Add oil and tilt pan to coat. Add the red pepper and onion to pan and cook, stirring constantly until vegetables begin to wilt. Remove from pan and reserve. Add broccoli stems and cook 2 minutes, stirring constantly. Add 3 Tbsp chicken broth and cover pan. Cook 4 minutes. Add broccoli florets to pan and 3 Tbsp chicken broth. Cook 4 minutes.
Meanwhile, combine remaining chicken broth, soy sauce, cornstarch and garlic powder. Mix well. Return peppers and onions to pan and stir in chicken broth mixture. Cook, stirring constantly, until sauce thickens.
Makes 3 servings. Per serving: 61 calories, Fat: 2 grams. Sodium: 421 mg. Fiber: 2.6 grams.
Spray a large saucepan with nonstick cooking
spray. Place over moderate heat. Add onion
and cook 2 to 3 minutes, until tender. Add
water, chicken broth granules, thyme and
lemon pepper seasoning. Stir well. Add the
potatoes and green beans and mix well. Bring
mixture to a boil. Reduce the heat to low,
cover and simmer 10-15 minutes or until
potatoes are tender. Drain liquid and serve.
- Nonstick cooking spray
- 2 Tbsp chopped onion
- 1 cup water
- 1 tsp instant chicken broth granules
- 1/4 tsp thyme, crumbled
- Lemon pepper seasoning, to taste
- 6 small red potatoes (1 to 1 1/4 lbs.),
- 1/2 of a 16 ounce bag frozen whole green
Makes 4 servings. Per serving: 153 calories, Fat: 0 grams. Sodium: 238 milligrams. Fiber: 5 grams.
5 High Fiber Fruits
Preheat oven to 350 degrees. Grease and
flour a 9 by 5 by 3 inch pan.
In a large bowl, combine whole wheat flour,
all-purpose flour, buttermilk blend, baking
soda and salt. Crumble brown sugar into flour
mixture and mix well. Combine molasses and
water. Add to dry ingredients. Stir to
combine. Add raisins and nuts and stir well.
Pour into prepared pan. Bake in preheated
oven 1 hour to 1 hour and 15 minutes or until
toothpick inserted in center of loaf comes
out clean. Cool loaf 5 minutes. Turn out on
rack and cool completely before slicing.
- 2 cups whole wheat flour
- 1 cup all purpose flour
- 1/2 cup cultured buttermilk blend
- 2 tsp baking soda
- 1 tsp salt
- 2/3 cup firmly packed brown sugar
- 1/4 cup unsulphured molasses
- 2 cups water
- 1/2 cup raisins
- 1/4 cup chopped walnuts
Makes 1 loaf (12 slices) Per slice: 229 calories, Fat: 2.4 grams.
Fiber: 3 grams. Sodium: 296 milligrams.
Mince garlic. Mince white part of scallion and thinly slice the green top. Set green tops aside. Combine garlic, minced scallion, and ginger. In a small measuring cup, combine hoisin, rice vinegar and soy sauce. Spray a nonstick skillet with no stick cooking spray. Place skillet over moderate heat. Add garlic, scallion and ginger mixture. Cook, stirring, constantly, for 30 seconds. Crumble turkey into skillet and cook, stirring, until cooked through. Stir in hoisin sauce mixture and cook 1 minute. Remove from the heat and cool to lukewarm.
- 2 cloves garlic
- 3 scallions
- 1 Tbsp. minced fresh ginger root
- 1/4 cup hoisin sauce
- 1/4 cup seasoned rice vinegar
- 2 tsp. light soy sauce
- 1 lb. ground turkey breast
- 1 tomato, diced
- 12 Boston lettuce leaves
- Chopped fresh mint (optional)
To serve, fill lettuce leaves with the turkey mixture. Garnish with tomato, sliced scallion tops and mint (if desired).
Makes 6 servings. Per serving: 114 calories. Fat: <1 gram. Sodium: 457 milligrams. Fiber: 1.2 grams.
Heat oil in a large saucepan. Add onion and
garlic and cook, stirring constantly until
limp. Add remaining ingredients and mix well.
Cook over medium heat, stirring frequently,
until mixture comes to a boil. Reduce heat to
simmer and cook 15 to 20 minutes or until
- 1 tsp oil
- 1/2 cup chopped onion
- 1 clove garlic, peeled and minced
- 1 (4 ounce) can chopped green chilies
- 2 tsp chili powder
- 1 (16 ounce) can tomatoes, drained and
- 2 (16 ounce) cans pinto beans
Makes 8 servings. Per serving: 70 calories. Fat: 1 gram. Sodium: 195 milligrams. Fiber: 4.5 grams.
Combine split peas, carrots, onion, water,
chicken broth granules, salt-free seasoning,
thyme and bay leaf in a 2 quart saucepan.
Bring to a boil; reduce heat to low. Simmer l
hour. Remove from heat. Discard bay leaf.
Puree soup in blender or food processor.
Return to saucepan and heat through.
Makes 2 servings. Per serving: 228 calories. Fat: .7 grams. Fiber: 18 grams. Sodium: 909 milligrams.
- 3/4 cup split peas
- 2 carrots, peeled and chopped
- 1/4 cup chopped onion
- 3 cups water
- 2 tsp instant chicken broth granules
- 1 tsp salt-free garlic and herb seasoning
- 1/4 tsp. dried thyme
- 1 Bay leaf
3 ounces diced turkey ham or low fat
smoked turkey sausage may be added to the
soup after it is pureed. Heat through.
Homemade rye bread croutons are also a
delicious addition. Cut 2 slices rye bread
into 1 inch cubes. Toast in a 350 degree oven
until crisp and lightly browned.
*Recipe Note: To reduce the sodium content of this recipe, use very low sodium chicken broth granules in place of regular chicken broth granules.
- Choose whole grain breads such as whole
wheat, rye and seven grain whenever you can.
- Substitute whole wheat flour for half of
the white flour in muffin and quick bread
- Sprinkle casseroles or breads with
wheat germ, oats or crushed wheat flakes in
place of bread crumbs.
This much maligned vegetable is really
delicious! Don't overcook them. They should
Wash Brussels sprouts, trim and cut in half.
Heat 1/2 inch water to boiling in a 2 quart
saucepan. Place steamer basket in pan. Add
Brussels sprouts and cover pan tightly. Steam
8 to 10 minutes or until crisp tender. Drain
and keep warm.
- 3/4 lb. Brussels sprouts
- 1/2 cup plain nonfat yogurt
- 1 Tbsp reduced calorie mayonnaise
- 1 1/2 tsp mustard with horseradish
Meanwhile, combine remaining ingredients in a
small saucepan. Place over low heat, stirring
frequently until hot. Do not boil. Pour over
brussels sprouts and serve.
Makes 4 servings. Per serving: 60 calories. Fat: 2 grams. Sodium: 69 milligrams. Fiber: 3.3 grams.
Preheat oven to 350 degrees. In a 2 quart
casserole, combine barley, carrots, celery,
onion flakes, seasonings and chicken broth.
- 1/2 cup uncooked pearled barley
- 1/2 cup sliced carrots
- 1/2 cup sliced celery
- 1 tsp onion flakes
- 1 tsp dried parsley flakes
- 1/4 tsp dried basil
- 1/4 tsp dried thyme
- 1/4 tsp dried marjoram
- 1 3/4 cups chicken broth
- 2 Turkey thighs (skin removed), about 1
Place turkey on top of barley; cover. Bake in
preheated oven for 1 to 1 1/2 hours or until
turkey is fork tender and juices run clear.
Let stand 5 minutes. Cut each turkey thigh in
half and stir barley before serving to
incorporate any liquid.
Makes 4 servings. Per serving: 240 calories, Fat: 4 grams. Sodium: 499 milligrams. Fiber: 4.5 grams.
Combine all the ingredients in a 2 1/2 quart crockpot. Cook on low 8 to 10 hours or until liquid is absorbed and turkey is tender.