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Product Details
| ISBN-13: | 9781524652449 |
|---|---|
| Publisher: | AuthorHouse |
| Publication date: | 03/10/2017 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| Pages: | 218 |
| File size: | 21 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
CHAPTER 1
Discussion about Fiber
The focus of this cookbook is to provide tasty, easy, and quick fiber-rich recipes utilizing grains, legumes, beans, fruits, vegetables, and other fiber-rich foods that are easily obtained locally. These recipes should appeal to a wide variety of palettes, both among adults and children. The recipes are perfect for anyone wishing to eat or cook the fiber-rich way and spend less time in food preparation. Most of the dishes can be easily packed to carry in a lunch box or cooler. Bottom line: many people are overweight and don't consume enough fiber.
Disclaimer: There are many different opinions on nutrition. My idea of fiber-rich recipes is just one of them. Thus, for the reader, use what you like and what works for you! These recipes may appear to be on the mild side, not too spicy or full of peppers. This is due to my personal preference. Just add more seasonings, peppers, or both to spice up the recipes to your liking. Remember: recipes are just guidelines to follow, merely words on a page or screen. Your personal judgment is your best friend. Trust your senses, intuition, and taste buds to make any changes that modify the dish to your liking. When a recipe calls for a specific ingredient, feel free to add more, add less, leave it out, or substitute a different ingredient or seasoning. Taste as you proceed, and make adjustments to your liking. Cook a dish long enough to meld the flavors but not so long that it turns to slop.
Get out of the rut of eating the same foods over and over. Expand your culinary interests. Try some new grains. Experiment with these recipes and ingredients; there is a huge selection of dishes you can cook that are fiber rich. Use these recipes to try foods that are new and different but also incredibly healthy for you. Always check with your health care provider before increasing the intake of fiber in your diet and find out what the correct amount is for you.
What is all this hype about fiber? What is fiber?
We all need fiber in our diets in order to be healthy and thrive. New reasons for eating fiber are being discovered all the time. Having a fiber-rich diet means using foods and products in their whole, natural state or foods that have been processed as little as possible to retain their fiber content. The closer a food is to its natural state, the more it contains those nutrients that feed the gut-friendly bacteria.
It is often a struggle for most people to know what to eat in order to get more fiber in their diets. Picking up fast food or ready-cooked food or going to a restaurant is easier for most people. But with a little advanced planning, the recipes in this cookbook can be assembled or cooked ahead and thus be available for eating anytime. You won't have to decide at the last minute what to eat or grab something unhealthy. Personally, I tire of eating the same foods often. In an effort to eat a healthier, fiber-rich diet myself, I have created, tested, and compiled these fiberrich recipes with the fiber-conscious individual in mind.
Eating a fiber-rich diet should be and can be pleasurable. A fiber-rich diet includes abundant fruits, vegetables, cereals in their natural states; legumes, grains, and beans; and less meat, poultry, and dairy products. Most people do not know where to find fiber-rich recipes that also taste good. I have compiled some conveniently in one handy cookbook that is divided into categories.
Since I am not a scientist and this is a cookbook, I will include only a very short discussion of fiber.
Some Beneficial Properties of Fiber
Fiber benefits and is important to our health. It is also known as roughage or bulk. Fiber is found in many of the superfoods. Eating sufficient fiber
• promotes a feeling of fullness that aids in weight control and can help people reach and maintain a healthy weight;
• helps lower blood cholesterol levels by trapping cholesterol and fats;
• can help ease IBS (irritable bowel syndrome);
• can help prevent or minimize constipation by promoting regularity and elimination;
• lowers the risk of hemorrhoids;
• may reduce the risk of certain types of cancer;
• can ward off intestinal conditions like diverticulosis;
• may improve blood pressure;
• slows the absorption of sugars, which may improve blood-glucose control and lower the risk for diabetes;
• causes fermentation and promotes the growth of healthy bacteria; and
• may lower the risk for heart attack and stroke.
Research suggests that more than 90 percent of Americans are not meeting their daily fiber requirement. The National Fiber Council reports that most people consume only about 10–15 grams per day. The amount of fiber you need depends on your age and gender. According to the American Journal of Medicine issue of October 9, 2013, men should eat 30–38 grams of fiber a day while women need 21–25 grams. The American Heart Association recommends at least 25–30 grams of dietary fiber per day for the general adult population; that's about six times the amount of fiber in an average serving of oatmeal.
Fiber is the key to feeling full on fewer calories; increased fiber curbs appetite and boosts a feeling of fullness. Fiber increases levels of the hormone leptin, which can increase the feeling of satiety or fullness. Therefore, eating more fiber may lead to a reduction in calorie intake.
Fiber is known to boost metabolism because the body works hard to digest the fiber; this in turn burns calories. Fiber passes through the body without being digested and is eliminated. It can aid elimination by absorbing water, thus helping to prevent constipation and ease irritable bowel syndrome. It can also help ward off intestinal conditions like diverticulosis, and it lowers the risk of hemorrhoids. Blood pressure might be improved as well. It is also believed that high-fiber foods may help to prevent inflammation; this is an internal process that can accelerate the aging process. A healthful diet includes fiber from a variety of sources rather than from one single source, such as bran. A high-fiber diet makes sense, especially when you consider the benefits of eating foods in as natural a state as you can.
A fiber-rich diet aids a healthy digestive system. Intestinal bacteria love fiber and use it as a food source. A diet high in fiber helps the good bacteria to grow and protects you from the harmful bacteria. Fiber and cancer studies conducted at various scientific facilities around the world show a definite connection between eating a high-fiber diet and a lessened risk of contracting many kinds of cancer. The FDA allows a food to be labeled a "good source" of fiber if the food contains 2.5 to 4.9 grams of fiber per serving; a food can be labeled an "excellent source" of fiber if it contains more than 4.9 grams per serving.
There is much talk today about prebiotics. Prebiotics are food for probiotics. The prebiotics pass through your stomach and small intestine. Then they stimulate the growth of the good bacteria in the large intestine. Interestingly, prebiotics are found in high-fiber vegetables like asparagus, onions, leaks, garlic, and artichokes; legumes such as lentils, red kidney beans, and chickpeas; and fruits like grapefruit, bananas, and watermelon (Better Homes and Gardens, June 2015, 160).
According to David Perlmutter, MD, and Kristin Loberg in their book Brain Maker, a prebiotic must have three characteristics: it must be nondigestible, it must be able to be fermented or metabolized by the intestinal bacteria, and this fermentation or metabolizing must confer health benefits. They state, "We've all heard about the benefits of eating fiber. It turns out that the effects of dietary fiber on the growth of healthy bacteria in the gut may well be fiber's most important aspect" (194).
Fiber refers to the parts of plant foods such as fruits, vegetables, and grains that cannot be digested in the human body. Your body does not digest and absorb fiber. There are two types of dietary fiber: insoluble and soluble. Both types of fiber are important and provide benefits.
Insoluble fiber (nonfermentable fiber) does not dissolve in water. It hastens the movement of food through the body as it travels through the stomach and small intestine. It's like sweeping your gut, thereby decreasing the risk of some cancers. It also adds bulk to the stool and promotes regularity. Examples of insoluble fiber include the skins of many vegetables and fruits. Each gram of insoluble fiber ingested will sweep away about 6 calories. Insoluble fiber is found in foods such as wheat bran; whole grains and whole-grain products; whole wheat products, like whole wheat flour; brown rice; nuts; seeds; some vegetables, like green peas, green beans, carrots, cauliflower, potatoes, celery, corn, popcorn, cucumbers, tomatoes, and zucchini; and dried fruit, like prunes and raisins.
Soluble (viscous) fiber dissolves in water. It breaks down as it passes through your digestive track, absorbing water as it forms a gel that helps to stabilize blood sugar levels. It slows the movement of food through the digestive tract. It has been found to lower blood cholesterol and help regulate blood glucose. Soluble fiber is found in some vegetables, like asparagus, kale, potatoes, broccoli, okra, cabbage, and carrots; certain fruits, like apples, citrus fruits, blueberries, pears, strawberries, figs, oranges, plums, and rhubarb; legumes, like dried beans, lentils, and peas; the brans of various cereals, like oats, rice, barley, and corn; nuts; seeds; and psyllium, which is a natural supplement made from the seed of a shrub-like herb.
It is very important to increase your intake of fiber gradually over several weeks, as a sudden increase in fiber consumption may cause extreme discomfort, including bloating and gas. It is also very important to increase your fluid intake with an increase in fiber consumption to prevent constipation and assist with the processing of the fiber while your body adapts.
Choose foods that naturally contain fiber. Adding fiber to your diet is easy, as there are many good sources of fiber. Simply eat more plant foods like those listed above. Fruits and vegetables should be eaten unpeeled and washed in order for you to consume their maximum dietary fiber. Buying organic is the best option, because if we assume that organic foods were grown without the use of pesticides, this would make it safer to eat the skins and peels than with nonorganic foods.
There is another class of fiber called functional fibers. These are made from natural or synthetic ingredients. In order to increase fiber content, they are added to some packaged foods. Examples of these functional fibers include resistant starch, cellulose gum, chicory root, psyllium, and inulin. These functional fibers may provide a health benefit by slowing the rise of glucose in the blood or by increasing bulk. Research has shown it is better to consume fiber from a variety of whole-food sources, such as vegetables, fruits, and whole grains, rather than processed foods with fiber additives or functional fibers.
Grains
Grain refers to food-related grasses and their fruits or seeds. The extent to which the grains are processed determines their fiber content, which can be quite significant. Today it is easy to find unusual, whole ancient grains. Ancient grains have been around for thousands of years. Cereals and grains should be purchased in their natural or unrefined state as much as possible, since through processing, the fiber may be lost. Whole grains are digested more slowly than refined grains. This helps to maintain consistent blood sugar levels, which helps feelings of fullness last longer. This can curb cravings for sweets and snacks and may prevent the inflammation that increases cancer risk. Some grains are gluten free. Grains are filling and can serve as the foundation for any nutritious, heart-healthy, easy-to-make dish. A hearty grain salad packed with vegetables is a meal with both protein and fiber.
Uncooked whole grains keep a long time. Store them in an airtight, sealed container. Refrigerate leftover cooked grains. They will keep about a week in a covered container. For longer storage of cooked grains, put them in the freezer. Grains are versatile. They can pick up flavors from whatever liquid they are cooked in or whatever ingredients they are mixed with.
Cooking methods and times for the various grains are not included in this cookbook. There are various methods that can be used to cook grains. You can easily look these up yourself in another cookbook, on the Internet, or on the grain packaging and choose the best method for your purposes.
I have tried to include recipes for many different grains. For many of the recipes, the grains can be eaten cold for lunch as a salad or as a healthy light dinner. Some of the grains can be exchanged for others in the various recipes provided here with similar, satisfying results. I encourage you to experiment with the different grains; try new tastes and have fun. Learn to cook these grains in creative ways and learn how to substitute them for your usual standbys. To get you started, here is a brief overview of some of the most popular of these high-fiber whole grains:
Amaranth: a tiny, yellow, ancient grain of the Aztecs. Technically, it is not a grain but the fruit (seed) of a plant. It's a great source of insoluble fiber with about 8 grams of fiber per cooked cup. It can be bought as a whole grain, as flour, or as rolled flakes. It has a nutty flavor and is gluten free. It can have a fine crunch or a porridge-like texture depending on how it is cooked. It goes well with honey and makes a comforting high-protein breakfast cereal or a great side dish. It is best stored in the refrigerator.
Barley: an ancient grain rich in both soluble and insoluble fiber. It comes in both hulled and pearled varieties. Whole-hulled barley (barley groats) has had the outermost hull removed and is higher in fiber than pearled barley. Whole-grain hulled barley has more fiber than any other whole grain. It has soluble fiber, which may reduce LDL cholesterol. Pearled barley has had both its outer layer and its bran removed. Barley has a chewy texture and a nutty flavor. Enjoy barley in a pilaf, add it to soup, or eat it for a great breakfast mixed with fruit, yogurt, nuts, and cinnamon.
Brown Rice: the whole grain or rice with only the outer husk removed. It has three times the fiber of white rice. It comes in short-, medium-, and long-grain varieties. The rice bran, which remains in brown rice, may lower cholesterol. Brown rice is more slowly digested than processed white rice. It has many culinary uses.
Buckwheat: the gluten-free fruit or seed of a plant that is related to rhubarb. It is sold as groats, grits, or flour. Buckwheat groats contain important vitamins and minerals. They can be substituted for rice or barley in some recipes. Roasted buckwheat groats are known as kasha in Eastern Europe. Store buckwheat in a sealed container in a cool, dark location. It contains soluble fiber and is protein rich and gluten free.
Bulgur: a type of cracked wheat kernel that has been precooked and then dried. The resulting grain is slightly chewy with a mild flavor. It is often used in salads, like tabbouleh, and is a Middle Eastern staple. Bulgur is a great source of fiber, with about 8 grams per cup. It is high in slow-digesting carbohydrates and can help keep your digestive tract healthy. It can be found ground coarse, medium, and fine. Pilaf, or stuffing, is made from coarseground bulgur; medium-ground bulgur is used to make cereals; and fine-ground bulgur is used for tabbouleh. Bulgur lends its nutty flavor to whatever it is combined with. Store bulgur in the refrigerator; it will keep for a long time. It can be used in place of rice in many recipes
Corn: the most-produced grain worldwide. It is gluten free and has a high ratio of insoluble to soluble fiber. Corn can support the growth of friendly bacteria, as its fiber nourishes the lower digestive tract. It is also a source of several vitamins.
Farro: an ancient form of wheat that resembles barley and has a subtle nutty flavor. It comes whole, semipearled, or pearled. Whole farro can take an hour to cook. Soak for at least 3 hours or overnight to reduce cooking time. It is similar to spelt and can be eaten hot or cold and in soups, pilaf, salads, or wraps.
Freekeh: an ancient grain from young, green wheat that has been toasted to bring out nuttiness and crunch. It comes either whole or cracked. It is high in fiber and protein.
Oat: a truly healthy grain that is high in both soluble and insoluble fiber, protein, and manganese. Oats are most famous for oatmeal and cookies.
Millet: a nutritious, gluten-free grain that is a staple of the diets of large portions of the world, including Africa and Asia. It is a good source of protein and is rich in fiber. It has no characteristic flavor of its own; it tends to take on the flavor of foods prepared with it.
(Continues…)
Excerpted from "The Fiber Rich Kitchen Cookbook"
by .
Copyright © 2017 Linda Moskovics.
Excerpted by permission of AuthorHouse.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Preface, 1,
Discussion about Fiber, 3,
Breakfast or Morning Meal, 14,
Soups, 33,
Appetizers, 58,
Salads and Slaws, 82,
Baked Goods, 97,
Snacks and Treats, 111,
Desserts, 117,
Burgers and Patties, 134,
Vegetables, 142,
Warm One-pot Dishes, 150,
Salads and Tabboulehs from Legumes, Grains and Pasta, 179,