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Tag Archives: fiber

  • Lunch Today: Two-Bean Salad

    by Paula Gallagher | April 10, 2018

    bean-saladBeans are a staple in my house and they really should be a staple in every house. Canned or dried beans are inexpensive and offer so much nutritional goodness. Beans are an excellent source of protein, but they also contain protective fiber. One cup of chickpeas provides 11 grams of fiber and fiber helps eliminate toxins and slows the release of complex carbohydrates, resulting in balanced blood sugar over several hours.

    This recipe could easily be called a three-bean salad or four-bean salad, depending on what you have in your pantry. It combines the heartiness of beans plus the freshness of whatever vegetables and herbs you have on hand to make a salad that is perfect for lunch or dinner! Read more

  • Move Over Quinoa, There's a New Grain in Town: Freekeh

    by Paula Gallagher | January 3, 2018

    freekehI stumbled over this grain in my local grocery store while I was checking quinoa off my list. To be honest, the name caught my eye first and then I read the side label. High fiber, great source of protein and easy to prepare. I was sold!

    Freekeh, also known as farik, is a whole grain harvested while young and green. It's roasted over an open fire, then the straw and chaff are burned and rubbed off. The grain on the inside is too young and moist to burn, so what you're left with is a firm, slightly chewy grain with a distinct flavor that's earthy and nutty. Read more

  • Dinner Tonight: Red Lentil Stew

    by Paula Gallagher | October 17, 2017

    red-lentil-stewLow calorie, high protein, high fiber, body warming and quick and easy to make, this recipe hits every item on my checklist for weekday dinners. We are (like every family) always on the go, and between ice rinks, soccer domes and swimming pools, the temptation to hit fast food is strong.

    Although the meal itself takes about an hour, most of that time is cooking time. So, when we enter the house, I send the kids to do their homework, bathe and set the table, and then dinner is ready. And it doesn't disappoint. I use a prepared Madras curry paste that is easily found in most grocery stores, but you can make your own ahead of time and store it in the refrigerator. Read more

  • Plant-Based Fiber is the Key to Good Health

    by Neal Barnard, MD, FACC | October 16, 2017

    fiberFiber plays a key role for digestion, weight loss and cancer prevention, and can even increase lifespan! But don’t be fooled – many packaged food companies are trying to boost sales by adding extra fiber to their gummy candy or yogurt, but the best source of fiber is plants themselves! Yes, natural fiber is found only in fruits, vegetables, whole grains and legumes. So make sure you’re filling your plate with whole, plant-based foods.

    What is Fiber?

    There are two types of fiber: soluble and insoluble. Soluble fiber is found in oats, beans and other legumes, and some fruits and vegetables. Soluble fiber lowers cholesterol levels. Read more

  • Stay Regular With These Tips

    by Paula Gallagher | October 9, 2017

    oatmeal-blueberriesOptimal digestive health depends on waste and toxins continually moving out through the bowels. Providing your digestive system with healthy food and good microbes will enhance your ability to properly digest all the foods you eat. Furthermore, good bowel habits can help prevent many common bowel conditions and keep other body systems working properly. It's important to stay regular.

    A fine balance exists between the bacteria found in the bowels and the ability of the intestines to defend against disease. Prebiotics such as inulin and fructooligosaccharides (found in bananas, leeks, garlic, and onions) increase the effectiveness Read more

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