Beans and other legumes are the poster child for high-fiber foods. A single serving can provide 15 grams or more of fiber. They also have been proven effective at keeping you from feeling hungry the longest and have been linked to reduced risk of heart disease, diabetes, and certain kinds of cancer.
Of course, as I said, you probably won’t eat beans every day, but you should strive for two or three servings a week. And there are lots of ways to incorporate legumes into your diet. This book contains 70 recipes that feature just legumes and a number more where they are included as an ingredient along with other high-fiber foods.
Here are a few suggestions for including more legumes in your diet:
• Use legumes as snacks. There are a number of recipes here for bean dips, spreads, and other snack items. True, most of them only contain 2 or 3 grams of fiber, but combined with a high-fiber dipper like fresh vegetables or whole wheat pita chips, they can contribute quickly to your daily fiber goal.
• Add them into other recipes. Beans and chickpeas make a great addition to many soups, salads, and dishes like rice or grain side Add them into other recipes. Beans and chickpeas make a great addition to many soups, salads, and dishes like rice or grain side
• Think of different ways to use them in dishes. True, you can make chili or baked beans, but there are also things like burritos, split pea soup, and marinated bean salads.
Here are examples of the amount of fiber in a serving of a few common legumes:
• Navy beans—19 grams
• Split peas—16 grams
• Lentils—16 grams
• Black beans—15 grams
• Lima beans—13 grams
• Kidney beans—11 grams
• Black-eyed peas—9 gram
This Tip was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p24 To p25'
Subscribe to:
Post Comments (Atom)
Popular Recipes
-
Breastfeeding offers a magical opportunity to develop a close, intimate bond with your new baby, and gives him the best possible start to li...
-
Bulgur (also bulgar, or burghul) is a godsend for busy cooks. You could call it the perfect ancient fast food—it transforms slowcooking whol...
-
PASTRY BRUSH Use a PASTRY BRUSH for glazing breads and pastries, brushing syrup over warm cakes and muffins, or for basting meats and poult...
-
There is nothing as comforting as chicken soup. Canja, with countless versions and variations, is served all over Brazil and is regarded as ...
-
You probably will recognize this as an updated version of that party mix everyone loves. It’s everything a snack should be—sweet, spicy, sal...
-
Martha Stewart is a bestselling author, magazine publisher, and business magnate. She is also the host of The Martha Stewart Show, the Emmy...
-
Fiber provides its benefits through a complex series of actions in the body. Without getting into a lot a medical details (which I don’t rea...
-
Topped with curls of Parmesan cheese, this salad has a festive look especially suited for the holidays. For the best flavor, use only real P...
-
Safe food handling starts at the grocery store and continues as you prepare food at home. At every step you need to minimize risk for contam...
-
Served 2 Ingredients: 5oz (150g) parboiled long-grain rice 16fl oz (500ml) vegetable stock 1tbsp (15ml) oil 2 spring onions 2 medium-...
No comments:
Post a Comment