You may have seen quite a few recipes which contains fiber. In this article we are presenting one more recipe which contains good amount of fiber. Before you read the recipe you will also find some information of the two main categories of fiber – Soluble and Insoluble. If you are looking for more fiber rich recipes here is one and here is another one.
Fiber. We know we need to eat it, but why? What is it and what does it do for us besides keep us “regular?”
There are two kinds of fiber: soluble and insoluble, and each performs different functions in the body. Soluble fiber dissolves readily in water and attracts water to form a gel in our stomachs that slows digestion and traps dietary cholesterol before it’s absorbed into our systems. It delays emptying the stomach, which may affect blood sugar levels and insulin resistance, and thereby help control diabetes. Foods that contain soluble fiber include beans, peas, lentils, oats, nuts, berries, apples, oranges, pears, celery, carrots.
Insoluble fiber adds bulk to our diet and has a laxative effect. Many fiber-rich foods contain both kinds of fiber, but whole grains, zucchini, broccoli, cabbage, onions, tomatoes, dark leafy greens, grapes, and the skins of fruits and vegetables contain insoluble fiber.
Fiber increases satiety, or the feeling of fullness, which aids in weight control. It helps to prevent heart disease, diabetes and some cancers, and the inflammation that is an underlying factor in many disease conditions. The average American diet includes around 15 grams of fiber daily, when we need to consume at least 25 to around 40 grams per day. Increase consumption by routinely adding beans to soups and stews, nuts and seeds to salads. One cup of black beans adds 15 grams of fiber, while one pear with skin adds 5.5 grams and a medium artichoke adds almost 10 grams. Add berries and an avocado to smoothies: Raspberries give us about 8 grams of fiber, and the avocado adds 10.
For the following salad, leave the peel on the pears for extra fiber. I like romaine or butter lettuce for some crunch, and arugula for some spice. Pears can be added raw if they are ripe but are easily roasted if they aren’t quite soft enough.
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Roasted Pear Salad with Walnuts and Blue Cheese
2-3 ripe pears, sliced or cut into chunks
1 tablespoon brown sugar
Pinch of salt
1 teaspoon of vanilla
Sprinkle of cinnamon
3-4 cups of dark leafy greens, like romaine
1-2 cups baby arugula
Crumbled blue cheese
Finely sliced red onion
1 cup toasted walnuts
Roast the pears in a 375-degree oven, tossed quickly with the brown sugar, salt, butter, vanilla and cinnamon. Roast until lightly browned and softened, about 20-30 minutes. Let cool to room temperature.
Toss remaining ingredients together in a large bowl, then toss again with a tarragon vinaigrette.
1 teaspoon Dijon mustard
1/4 cup tarragon vinegar
Pinch of salt
1 small shallot, minced fine
1/2 cup extra virgin olive oil
Whisk the mustard with the shallot and vinegar, and add a little salt, which dissolves more readily in vinegar than oil. When combined, slowly add the oil in a thin stream, whisking furiously, to create the emulsion. Taste and correct seasonings as needed. Drizzle the vinaigrette over the salad ingredients and toss gently. Sprinkle with toasted walnuts and crumbled cheese, and serve at once.