Fiber – ful Bites! Quick & Easy Recipes

Focused on Health - March 2011

by Colleen Martin

woman mixing Still sticking with your New Year’s resolution to make healthier food choices? Keep up the good work!

Just don’t forget your daily recommended serving of fiber. According to the American Institute for Cancer Research (AICR), plant-based foods rich in dietary fiber can reduce risk for colorectal cancer and other cancers.

But not just any amount of fiber will do. The 2010 Dietary Guidelines for Americans recommends a minimum of 25 grams of fiber for females and 38 grams for males. That’s about 3 ½ to 5 cups of vegetables and fruit each day, with veggies making up most of that amount.

Get your fill by replacing high-calorie snacks with these recipes for lower-calorie, fiber-rich alternatives. Each easy-to-make recipe is loaded with fresh, plant-based foods, which are the most beneficial forms of fiber, hands-down.

Start the day with banana oatmeal muffins

These healthy muffins are delicious as a snack or quick breakfast. The recipe features high-fiber oats and whole-wheat flour that help reduce your risks for colorectal cancer. Plus, applesauce and bananas add essential vitamins and keep the muffins moist and low in fat. Banana Oatmeal Muffins Recipe

muffin Sweet tooth? Indulge in almond fig bars

This dessert bar recipe features figs, whole-wheat flour and toasted almonds. Almonds, like all nuts, contain plant-chemicals that help keep you healthy. Keep the calories in check without sacrificing taste. This recipe may make you change your mind about figs! Almond Fig Bars Recipe

Crave chips and dip? Try gazpacho with garlic pita chips

Traditional Spanish gazpacho is a cold soup with cancer-fighting vegetables, such as tomatoes and garlic. Add whole grain garlic pita chips instead of regular tortilla chips for the perfect final fiber-full touch. Gazpacho Recipe

Fight hunger with spiced toasted almonds

On-the-go lifestyle? No problem! Nuts are also a great source of fiber. These baked nuts can be sealed and stored for up to two weeks. Pack them up for lunch at the office or reheat them in your oven at home for a nutritious snack. Spiced Toasted Almonds Recipe

edamame No-fuss options abound in your pantry

Getting your fill of fiber doesn’t require cooking up something special. Whether you’re in a hurry or don’t want to cook anything fancy, these pantry staples will get the job done.

1 and 1/8 cup edamame in the pods: 9 grams of fiber
One medium-sized pear, apple, orange or banana: 3 grams of fiber
1/2 cup of cooked black beans: 8 grams of fiber
¼ cup of hummus: 4 grams of fiber
1 cup bran flakes: 7 grams of fiber
1 oz. slice whole wheat bread: 2 grams of fiber
Medium baked potato with skin: 4 grams of fiber
½ cup of oatmeal: 2 grams of fiber
6 whole wheat crackers: 3 grams of fiber

Next time hunger strikes, don’t forget the fiber. Choose snacks that give you a fiber boost, and your body will reap the benefits for years to come.