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High Fiber Holiday Menu
By Stephanie Shank, Tue Jan 10th
Okay. It's official. The holidays are here. Here's a hint fromFiberlady. If you want to control overeating this holidayseason, choose foods high in fiber. Eating high fiber foods will satisfy your hunger and make youfeel full. By selecting high fiber for your holidaymenu, you can offer foods that may lower the absorption of fatsso you can avoid the dreaded holiday weight gain. Maybe youwon't find yourself gorging on the usual array of fatteningcookies, pies and brownies. It's incredibly easy to incorporate those precious grams ofdietary fiber into your holiday menus. Just remember your goalis to consume 25-35 grams of daily fiber for a multitude ofhealth benefits.
So with you and your guests in mind, let me share a delicioushigh fiber menu from appetizer to dessert. Spread some yummyblack bean hummus on toasted whole wheat pita bread or crackers;savor a healthy serving of white bean salad; carve the roastedturkey with too good stuffing; butter a piping hot whole wheatroll; dish some lively greens with toasted pecans; and slice apiece of fiber-rich sweet potato pie. You're probably thinking it isn't very nice of me to whet yourappetite without sharing those recipes. Fiberlady (yours truly)didn't get her reputation by eating white rice and Wonderbread.Allow me to tempt you with the first few courses... Black Bean Hummus Appetizer 8 servings INGREDIENTS: 1 clove garlic 1 (15 ounce) can black beans; drain and reserveliquid 2 tablespoons lemon juice 1 1/2 tablespoons tahini 3/4teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon cayennepepper 1/4 teaspoon paprika 10 Greek olives DIRECTIONS: 1. Mince garlic
in the bowl of a food processor. Add blackbeans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice,tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/8 teaspooncayenne pepper; process until smooth, scraping down the sides asneeded. Add additional seasoning and liquid to taste. Garnishwith paprika and Greek olives. Total Fiber: 4 grams White Bean and Red Onion Salad 6 to 8 servings INGREDIENTS: 2 (15-oz.) cans cannellini beans (white kidney) 1/4 small redonion, peeled and thinly sliced 1/4 cup Extra Virgin Olive Oil 2tbsp. Balsamic Vinegar 1/2 tsp. kosher salt 1/4 tsp. freshlyground black pepper Snipped fresh basil DIRECTIONS: Drain beans into a colander and rinse under cold water; drainwell. Place in a medium bowl with onion. Whisk together oil,vinegar, salt and pepper and pour over beans; toss well to coat.Cover and chill for at least 1 hour, stirring occasionally. Topwith fresh basil before serving. Total Fiber: 5 grams Notice the total grams of fiber in just those two dishes alone!That, my fiber-rich friends, counts for about one third of yourquota for daily dietary fiber. Preheat your oven and sip a glassof pinot noir while you look at the rest of these high fiberrecipes and more at www.high-fiber-health/holiday.html. Fiber. The holiday gift that keeps on giving, even into the newyear. About the author:Stephanie Shank (a.k.a. Fiberlady) has studied good nutritionsince her days of mothering began 15 years ago which promptedher commitment to a high fiber lifestyle and the development ofher informative website High FiberHealth.
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