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I write about getting more fiber all the time because it’s really important. There’s no doubt that this is one key to eating healthier and being more satisfied when you do eat. I pay attention to this in every recipe that I research and every ingredient I choose these days. When I am thinking about making a particular recipe I pay as close attention to the amount of fiber as I do to total calories and fats.
For some folks this might take some getting used to. If you’ve been eating white bread all your life, you may have to try the lighter version of whole wheat bread before you transition to high fiber breads. It’s worth it though. Study after study is showing how important this is to living longer and living better.
Here’s a handy guide of ingredients for you to use that can help boost the fiber in your diet. Slowly replace the ingredients that you have on hand with the higher fiber alternative.
|Instead of...||Have some...|
|White Bread||Whole Wheat Bread|
|English Muffin||Whole Wheat English Muffin|
|Bagel||Whole Wheat Bagel|
|White Rice||Brown Rice|
|White Rice||Wild Rice|
|Regular Pasta||Whole Wheat Pasta|
|Corn||Beans or Lentils|
|Corn Flakes||Bran Flakes|
|Fruit Loops||Life Cereal|
|Rice Krispies||Kashi GoLean Crunch|
|Apple Jacks||Kashi Cinnamon Harvest|
In addition, when you’re looking for snacks take a look at the Nutrition Facts and make sure that you’re choosing one with as much fiber as possible. A snack with 3 grams of fiber per serving or more is best.
Below is a list of recipes on the Dr. Gourmet website that have ten grams of fiber or more. This is a good way to begin to work more fiber choices into your diet.
Eat well, eat healthy, enjoy life!
|Maple Glazed Salmon with Lentils||17g|
|Pizza with Roasted Eggplant and Feta||18g|
|Napa Cabbage Salad with Seared Tuna||19g|
|Lentil and Bulgur Soup||21g|
|Lemon Pork with Lentils||15g|
|Sea Bass with White Beans and Tomato Vinaigrette||14g|
|One Skillet Chicken and Black Beans||14g|
|Chopped Salad with Wild Rice||13g|
|Pork Chops with Warm Tomatillo Salsa||13g|
|Split Pea Soup||13g|
|Chile Con Carne||11g|
|Chinese Chicken Salad||11g|
|French Onion Soup||11g|
|Barbecue Chicken Pizza||11g|
|Fettuccine with Roasted Eggplant and Broccoli||11g|
|Fettuccine with Roasted Red Pepper Vinaigrette||11g|
|Pizza with Dill Pesto and Potato||11g|
|Fish and Root Vegetable Stew||11g|
|Pizza with Mushrooms and Prosciutto||10g|
|Roasted Tomato and Garlic Pizza||10g|
|Blue Cheese Crab and Fusilli Pasta||10g|