86-Lancaster Faming, Saturday, March 21,1998
Add Fiber
To Your Diet
Fiber, bulk, and roughage all
refer to the part of a plant that can’t
be digested by humans. Daily
intake of high fiber foods can help
in weight control as well as the pre
vention of heart disease. Too little
fiber in the diet may result in con
stipation and intestinal disorders.
Too much bran or fiber can pre
vent die absorption of some vita
mins and minerals.
All fiber is not the same. Insolu
ble fiber is found in wheat bran,
vegetables, and whole grain cere
als. and soluble fiber is found in
oat bran, barley, dried beans, and
fruit. Each plays an important but
slightly different role in your body.
Insoluble fiber add bulk to the
diet They absorb water as they go
through the digestive tract and help
to decrease the tine it takes for
waste to move out of the body.
Insoluble fiber helps to prevent
constipation, diverticulitis, spastic
colon, and irritable bowel syn
drome. They may also dilute some
cancer causing agents and
dfffraa<». their contact with the
intestinal wall
Soluble fiber may aid in the
treatment of diabetes and high
blood cholesterol. Soluble fiber
may help diabetics by slowing
absorption of sugar after a meal as
well as by lowering fat levels in the
blood. Soluble fiber helps people
with high blood cholcstrol by trap
ping bile salts, which contain
cholesterol, and carrying them out
of the body. This is just one dietary
factor that may reduce total blood
cholesterol
The American Dietetic Associa
tion recommends people consume
20-35 grams of fiber daily, but
most people consume only 10 to 20
grams daily.
To add more fiber to your diet,
try the following:
• Eat a variety erf high fiber
foods such as fruits, vegetables,
whole grain breads, cereals, oat
bran, and legumes.
• Eat the whole fruit in place of
drinking fruit juke.
■ Add more (fried beans and peas
to your diet
• Remember that fiber absorbs
water. Dietary fiber without water
can result in constipation and hard
dry stools.
• Eat the sidn of fresh fruits and
vegetables.
• When a recipe calls for 1 cup
flour, substitute V> cup white flour
and 'A cup oat bran or whole wheat
flour.
• Start your day by eating a
Recipe Topics
If you have recipes for the topics listed below, please share
them with us. We welcome your recipes, but ask that you
include accurate measurements, a complete list of ingredients
and clear instructions with each recipe you submit. Send your
recipes to Lou Ann Good, Lancaster Farming, P.O. Box 609,
Ephrata, PA 17522. Recipes should reach our office one week
before publishing date.
March
April
breakfast cereal that contains at
least 5 grams of fiber per serving.
Add high fiber foods gradually
to your diet
Remember, fiber comes only
from plant foods, never meats.
QUICK AND HEARTY
VEGETABLE SOUP
6 cups water
315-ounce cans chicken or beef
broth
'A cup lentils
1 large sweet potato, peeled and
diced
8-ounce can tomato sauce
1 tablespoon minced garlic
1 tablespoon cider vinegar
2 cups broccoli slaw mix
2 cups frozen soup vegetables
1 cup frozen black eyed peas
1 cup quick cooking brown rice
5-ounce package frozen spi
nach, thawed
A cup plain yogurt (optional)
'/ cup parsley (optional)
V* cup green onions, chopped
(optional)
In a soup pot, combine water,
broth, lentils, sweet potato, tomato
sauce, minced garlic, and vinegar.
Bring to a boil, covered, and cook
for S minutes.
Add broccoli mix, soup veget
ables, black-eyed peas. Cover,
bring to a boil and cook 5 minutes.
Stir in rice and cook for 5 minutes.
Stir in spinach and cook another S
minutes. Remove from heat and let
stand 5 minutes. Serve with a dol
lop of yogurt or sprinkle of parsley
or green onions or all three.
Yields 8 servings. Dietary fiber
5.7 g per serving.
Mix together 6 cups bran and 2
cups boiling water. Let set while
mixing the remaining. Mix:
1 cup oil
3 cups sugar
4 eggs, beaten
1 quart buttermilk
5 cups flour
S teaspoon baking soda
2 teaspoons salt
Add lo bran mix. Bake in muffin
tins at 400 degrees for 20 minutes
or in microwave for 1-2 minutes on
high power.
Daks, apples, raisins, blueber
ries may be added. Mixture may be
stored in airtight container in
refrigerator for 2-3 weeks.
D. Newawanger
Ncwmanstown
28- Flavored Coffees, Cocoa, etc.
4 - Candy Recipes
11 - Easter Dinner
18- Egg Salad Week
BRAN MUFFINS
Bartoy Cheese Timbales can also be served casserole style by spooning barley
mixture into 2-quart baking dish and bake, uncovered, at 325 degrees for 1 to
I Y* hours.
PASTA WITH SWEET
BEANS, BELL PEPPERS
And BASIL
1 tablespoon soy oil
1 cup chopped onion
14 teaspoon fennel seeds,
crushed
2 cloves garlic, minced
2 cups frozen green soybeans
2 (14.5 oz.) cans diced toma
toes. no-salt add. undrained
1 pound yellow bell peppers,
roasted and peeled
14 teaspoon salt
V* teaspoon ground pepper
1 pound penne rigate (short
tubular pasta)
14 cup fresh basil, chopped
14 cup grated parmesan cheese
Heat oil in a large nonstick skil
let over medium-low heat Add
onion, fennel seeds, and garlic;
cover and cook five minutes, stir
ring occasionally. Add tomatoes
and bring to a boil. Reduce heat
and simmer uncovered 20 minutes.
Cut peppers in half, clean out
seeds.
Arrange peppers in a single lay
er on a baking sheet Place in the
oven under the broiler. Broil them
until they are blistered and charred
on all sides, about 10 minutes.
Remove and place in a heavy
paper bag, close the end and let
them sweat for five to 10 minutes.
Scrape off charted skins. Cut into
julienne stirps about two inches
long.
Bring a large pot of water to boil
for the pasta. Add pasta and cook
my-nwding to package directions,
about 9-10 minutes.
Add bell pepper strips, green
soybeans, salt and pepper to toma
to mixture; cover arid cook for five
minutes.
Plate up pasta and top with the
tomato mixture and basil. Sprinkle
with freshly grated low-fat cheese.
Yield: 7 servings, serving size
I'Acups. Per serving: Calories
414; protein 18.5 g; carbohydrate
69 g; total fat 7 g; percent calories
from fit 16%; sodium 308 mg;
dietary fiber 10.9 g.
APPLE WHOLE GRAIN
BREAD PUDDING
4 cups whole wheat bread cubes
1 cup skim milk
14 cup apple juice
4 cups peeled, thinly sliced
apples
'A cup raisins
1 teaspoon grated lemon peel
1 teaspoon ground cinnamon
'A teaspoon nutmeg
2 large egg whiles
2 tablespoons sugar
14 teaspoon vanilla extract
Preheat oven to 350 degrees.
Place bread cubes in large mixing
bowl. Add milk and apple juice
and toss. Add apples, raisins,
lemon peel, cinnamon, and nutmeg
to bread cubes. In medium-size
mixing bowl, beat egg whites until
foamy. Gradually add sugar and
vanilla, beating until stiff peaks
form. Fold egg whites into bread
apple mixture. Pour mixture into
114 -2-quart casserole. Set in a pan
of water and bake 45 to SO minutes
or until lightly browned on top and
apples are tender. Makes 6
servings.
Featured Recipe
March is nutrition month. For this reason the focus of many work
shops and events are being held this month teach people bow to incor
porate healthy eating into their lifestyle.
This week, two nutritional events covered in this section include the
workshop taught by Marlene Nash, R.D., and the Nutrition Fair
planned by Expanded Food and Nutrition Education Program
(EFNEP). Although the Nutrition Fair is on the kid’s page because it
highlights the kids events, the fair included many adult activities to
teach parents die importance of diet in die health of families.
Brenda Stallman, EFNEP adviser, told participants that getting
children to eat the recommended five servings a day of fruits and veg
etables is easier than you think. She handed out many recipes and
information sheets. Here is one to warm tummies on a cold, dreary day.
FAST PEA SOUP
10-ounce package frozen peas
2 green onions, chapped
2 cups low-sodium chicken broth
‘A teaspoon dill weed
8-ounces plain lowfat yogurt
Combine peas, onions, 14 cup chicken broth, and dill in a
microwave-safe dish. Cover the pea mixture and chill until serving
time. With a wire whisk. Mend in the yogurt
BARLEY CHEESE
TIMBALES
1 cup pearl barley
3 cups chicken broth
Vi cup finely chopped onion
2 tablespoons butter
Salt and pepper
10-ounccs frozen chopped broc
coli, thawed, drained
2 eggs, beaten
2 cups milk
IVi cups grated cheddar cheese
Place barley, chicken broth,
onion, and butter in a saucepan.
Bring to boil. Cover, reduce heat to
low and cook 45 minutes or until
barley is tender and liquid is
absorbed. Combine cooked barley
with broccoli, Vi teaspoon salt,
pepper to taste, eggs, milk, and
cheese; mix well. Spoon mixture
into six oiled 8-ounce custard
cups. Place cups in a shallow pan
of water. Bake at 325 degrees
about 45 minutes or until set.
Unmold timbales onto serving
plates. Serve with firesh tomato sal
sa or a warm tomato cream sauce if
desired. Makes 6 servings. 7 g
fiber.
(Turn to Pogo Bt)