Leanne Ely: Fiber tips
Column by Leanne Ely
If you’re looking for a way to bulk up your diet without bulking up your backside, the answer is fiber. It makes all the difference and will keep your body regular (if you know what I mean) and will fill you up so eating less is easier. Here’s how you do it:
Let’s start with breakfast. Look for cereals with 10 grams or more of fiber – it’ll be listed under nutritional facts. Measure out a cup of cereal, throw on a splash of nonfat or low-fat milk, add some fresh or frozen berries and you’re fibered up and ready to start your day.
For lunch, a nice lentil soup is off the hook, full of fiber. It’s delicious and just one cup will fill you up (and give you 15 grams of fiber)! Not only are lentils full of fiber, but also studies have shown that they help prevent heart disease. So grab that ladle and slurp your soup!
At the dinner table, remember to eat your veggies, the best source of fiber on your plate. Good fibrous vegetables you should try to incorporate include: avocado, broccoli, Brussels sprouts, greens (kale, collards, etc.), peppers and sweet potatoes. Just a half cup of artichoke hearts have 5 grams of fiber. I’m especially fond of marinated artichoke hearts (I buy them frozen and make my own with extra virgin olive oil and balsamic vinegar) in my salad.
Here’s my lentil soup you’ve just got to try:
1 pound lentils, rinsed, drained and picked over
1 tablespoon olive oil
2 onions, chopped
2 carrots, chopped
1 large stalk celery, chopped
5 cups low sodium chicken broth
1 teaspoon thyme
1 teaspoon garlic powder
1 (14.5-oz.) can diced tomatoes
Salt and pepper to taste
In a soup pot over a medium high heat, add the oil. When hot, add the onion, carrot and celery. Cook till tender, add everything else except the tomatoes and simmer for an hour. When the lentils are tender, add the canned tomatoes; salt and pepper to taste and serve.
Per serving: 229 Calories; 4g Total Fat; 19g Protein; 15 g Fiber; 36g Carbohydrate; 0mg Cholesterol; 291mg Sodium