Dr. Gourmet Newsletter: August 17, 2009

Dr. Tim Says....

Timothy S. Harlan, M.D.[This is another in our series on the How and Why of Eating Healthy.]

Fiber is what your grandma used to call "roughage." It's not one particular food, but it's simply the part of foods that your body can't digest. Fibers are technically carbohydrates, but your body doesn't have the enzymes to break them down like it does with sucrose. As a result, they're not absorbed and essentially have no calories.

Fiber comes in two forms: soluble and insoluble.

Soluble fiber is thought of as "sticky" fiber and is more effective in lowering cholesterol. It is found in beans and some grains, such as oat bran, oatmeal and rye. Almost all fruits, such as apples, grapes, peaches, oranges and pears are high in soluble fiber (think sticky fruits). Most vegetables are also high in soluble fiber. Insoluble fiber is found in whole grain products like whole wheat flour, whole grain breads and pastas as well as cereal grains like rice, wild rice and seeds. Fiber Might Be the Best of All

Featured Recipe

Seared Tuna Nicoise | Coumadin Safe Version

Seared TunaI was inspired to create this recipe from one that I came across in a magazine or cookbook. I can't recall where, exactly, but I do remember that I didn't like how that recipe was done. The only thing that I liked was the title (which was not Tuna Nicoise but something similar). I knew immediately what this recipe should be like and this is the result. It's a little higher in fat than I usually target at almost 40% of the RDA, but there's 12 grams of monounsaturated fat.

It really needs all that, though, to have the great fruity olive oil flavor come through in the vinaigrette. Choose the best quality oil you can for this recipe. You'll be glad you did.

This recipe is low in sodium (salt), gluten-free and lactose-free. Those with GERD / Acid Reflux should avoid it.

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