Want to know a secret weapon in holding off hunger and cravings and feeling fuller, longer? It's fiber! High-fiber foods, like whole grains,
fruits and veggies, legumes and beans, are digested more slowly, keeping you feeling full. Experts recommend that we get 25-30 grams
daily. That's 1 gram of fiber for every 100 calories you eat. How does your daily intake measure up? Here are a few tips for getting in your daily fiber fix.
BEANS - Rich in fiber and protein. Plan meals around bean dishes. Add to salads and soups.
GRAINS - Be on the lookout for 100% whole wheat or whole-grain bread. Check fiber grams.
FRUIT - Choose a piece of fresh fruit over drinking juice or opt for dried fruit as a snack.
VEGGIES - Put away the peeler! After a careful washing, eat your vegetables skin-on for an added fiber boost.
BREAKFAST MAKEOVER - Mix a high-fiber cereal (meaning min of 5 grams of fiber per serving) with your regular brand and top with fresh fruit.
With 6 grams of fiber per serving, today's fantastic recipe is all about fiber-filled flavor.
Crunchy Jicama and Mango Salad with Chile and Lime
- 1 medium jicama (about 1 pound)
- 2 small cucumbers
- 3 medium mangoes
- 1/4 cup roughly chopped cilantro leaves, plus sprigs, for garnish
- 2 teaspoons powdered dried chile - any medium heat kind is fine
- 2 limes, juiced
- Kosher salt
Directions
Peel and cut the jicama into long thin strips.
Slice the cucumbers in half, scoop out the seeds and then cut into
strips similar in size to the jicama strips. Peel the mangoes, cut the
cheeks off, then slice into wedges. Combine all the ingredients in a
large mixing bowl with the chopped cilantro, powdered chile and lime
juice. When ready to serve, season with a little salt and garnish with
fresh cilantro sprigs.
SERVINGS: 6 (APPETIZER); Calories: 107; Total Fat 0.5 grams; Saturated Fat: 0 grams; Protein: 2 grams; Total carbohydrates: 27 grams; Sugar: 18 grams Fiber: 6 grams; Cholesterol: 0 milligrams; Sodium: 103 milligrams
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