Wednesday, September 23, 2009

Adding Fiber to Your Diet: Some Sneaky Strategies

Follow us at Twitter

(c) Photo copyright Carrie Boyko
Toni's Favorite
Organic Oatmeal Raisin Cookies

Shhh! Don't tell my kids or my husband any of this. Promise? Okay, here goes. For years, I have been adding fiber to my family's diet. They don't even know about it. Well, that is, until they read this. Oops!

I'm counting on them realizing that if they never knew the stuff was in their food before, it won't matter now. Hope I'm right! So, how do I add fiber? Here's some tips:
  • Stirring Benefiber into foods is my easiest strategy. You can put it into cooked foods also, while preparing them. Basically, anything that you can stir or blend can have Benefiber added. Just follow the directions and your instincts to decide how much to include in your recipes. Try it in soups, stews, sauces, muffin mixes, baked desserts, milkshakes, smoothies, juices, scrambled eggs, etc.
  • Exchanging white flour for whole wheat in many recipes is an easy way to add protein and fiber to the recipe. If you're not sure about the taste of whole wheat, try substituting small amounts at first, and gradually build up. I now make our banana bread mostly out of whole wheat flour and no one has been the wiser.
  • Mashed and roasted potatoes have much more nutritional value and fiber when the skin is left on. Just be sure to wash them well before cooking.
  • Do you make garlic or other flavored butters? Add a little Benefiber to these also; no one will know your secret.
  • When making meatballs and meatloaves, place leftover, cooked veggies in the blender and give them a whir. Then stir the mixture into your meat and enjoy the extra flavor along with the added fiber and vitamins.
  • Special occasions call for special foods. At our house, Apple Pie is one of the regulars. Making apple pie or apple crisp with the skin on the apples is another great way to increase fiber, and it's rather tasty, too.
  • Adding granola, flax seeds, wheat germ or other nuts to breads, salads, oatmeal and yogurt adds a nice crunch to otherwise soft foods, while giving extra Omega fatty acids and fiber.
  • Tucking a small serving of nuts into your kids' lunch boxes is a great way to do the same. For more healthy lunch ideas, check out Organic Lunches on the Go, and Green Up Your Back to School Lunches with Creative Choices.
  • Do you know what the top four foods on the fiber scale are? (1) Avocado--think Guacamole with Benefiber stirred in; (2) Black Beans--makes great soup and you can still add the Benefiber; (3) Bran cereal--If your family turns their nose up, just sneak it into your bread maker's raisin bread recipe and they'll love it!; (4) Broccoli--served cold with ranch dip that has--you guessed it--Benefiber stirred right in.
  • Finally, everybody has an occasional sweet tooth. When you make cookies, thinking high fiber takes you to Oatmeal Raisin Cookies. Again, don't forget to add the extra fiber and use at least 1/2 whole wheat flour for the recipe. They'll never know the difference. Here's my slam dunk recipe that my family loves: Toni's Favorite Organic Oatmeal Raisin Cookies. (Add nuts for an extra punch!)
I hope you've learned a tip or two that is new to you. Remember that fiber is a great cancer preventative, and is important for keeping your intestinal tract cleaned up and healthy. It helps to carry out toxins that might otherwise stick to the lining of your insides and be reabsorbed. So put this broom to work sweeping your insides. Good luck, and toss me a bone if you have any ideas of your own. The comment link is at the bottom of the post, next to the little envelope icon. I'd love some new sneaky strategies!

1 comment:

Anonymous said...

I've also heard that putting white beans in a blender, then adding some of that to your recipes can add fiber with no added tastes. Also, almonds blended to become a fine powder can be added.

Custom Search