Fiber

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The Fiber Connection

A critical component often missing from the American diet is fiber.

According to James F. Balch M.D. in his book, Prescriptions for Dietary Wellness, fiber helps lower blood-cholesterol and stabilize the blood-sugar levels. He says it also may help prevent colon cancer, constipation, hemorrhoids , obesity and much more.

According to the American Dietetic Association, the average adult should consume about 20 to 35 gm of fiber a day. Good sources of fiber are raw fruit, vegetables, beans, lentils and whole grains.

For additional information on fiber and lots of recipes try these links:

These links are intended as a resource only. Opinions in the web sites listed below do not necessarily reflect the opinions of Recipes for A Natural Approach, nor do we endorse any products that might be offered.

http://www.seekwellness.com/nutrition/low_cost_high_fiber.htm

http://www.calverthospital.com/living_well/april.html

http://www.gastromd.com/diets/highfiber.html

http://www.cfsan.fda.gov/~dms/qa-nut12.html

Please note: The information in this website is for educational purposes only. We are not medical doctors and are not trying to replace your doctors advice. Please consult your doctor before making any dietary changes.

High fiber vegetarian Lentil Loaf :

This recipe provides: 13 grams fiber

2 cups cooked brown lentils
1 cup quick cooking oatmeal
1/2 cup onion, diced
1 clove garlic, pressed
2 cups all natural tomato sauce
1-1/2 teaspoon Italian seasoning
salt and pepper to taste

Preheat oven to 350 degrees.

Combine ingredients in a bowl.

Mix thoroughly and press mixture into a lightly oiled loaf pan.

Bake 50 minutes

High Fiber Potato/Squash Soup

This recipe provides: 6 grams fiber

2 t olive oil
2 medium onions, chopped
1 large butternut squash, peeled and cubed
4 potatoes, peeled and cubed
3/4 C unsweetened apple juice or cider
3 1/4 C vegetable broth or water
1/2 C milk or rice milk
1 t ginger
3 t fresh parsley
1 cup chopped green apple ( optional)

1. Sauté onions and garlic in olive oil till translucent in a large soup pot. Add squash, potatoes, juice, ( apples) and broth and bring to a boil. Reduce to a simmer for 40 minutes till vegetables are soft. Puree half of the mixture in a blender and add mixture back into pot. Add milk, ginger and teaspoons of parsley. Simmer for 3-5 minutes longer. Serve