SPINACH-ARTICHOKE QUIOA CASSEROLES WITH CHICKEN
•Aside from beans, artichokes contain more fiber, gram for gram, than any other vegetable. Look for artichokes canned in water, not in a marinade or oilbased liquid.
•If you like spinachartichoke dip, you’ll love the familiar flavors in this nutritious casserole that boasts 6 grams of fiber per serving.
•It’s important to rinse quinoa before cooking it to remove the saponin, a natural coating that has a bitter taste.
•This recipe features a roux, a mixture of butter and wholewheat flour, that acts as a thickener — just 2 tablespoons of each are needed to hold this filling casserole together.
MAKES 8 SERVINGS
Serving size: about 1¼ cups
Total time: 1 hour
Hands-on time: 25 minutes
Nutrition facts (per serving): calories 349, total fat 16 g, saturated fat 7 g, trans fat 0 g, sodium 483 mg, carbs 35 g, fiber 6 g, sugar 5 g, protein 20 g
• 1 cup quinoa, rinsed
• 2 tablespoons canola oil, divided
• ½ yellow onion, peeled and diced
• 4 cloves garlic, minced
• 9 to 10 ounces fresh baby spinach
• 2 13.75-ounce cans quartered artichokes (not in marinade)
• 2 tablespoons butter
• 2 tablespoons whole-wheat fl our
• 1½ cups reduced-fat milk
• 8 ounces 1⁄3-less-fat cream cheese (Neufchatel), cut into pieces
• 5 ounces reduced-fat feta, crumbled
• 8 ounces boneless, skinless chicken breast, diced
• ½ cup whole-wheat breadcrumbs
Directions:
- Preheat oven to 350 degrees. Mist 9-by-13-inch baking dish with cooking spray; set aside.
- In medium saucepan, boil 2 cups water; add quinoa. Reduce heat to low and simmer for 12 to 15 minutes or until almost all the water is absorbed, stirring occasionally. Remove from heat, cover and set aside.
- In large skillet over medium-high heat, heat 1 tablespoon oil. Add onion and garlic; saute four to five minutes, until softened. Working in batches, add spinach to skillet; cook and stir until wilted, then add more spinach until all is added. Drain artichokes and coarsely chop. Add artichokes to skillet and stir. Reduce heat to low.
- In medium saucepan over mediumhigh heat, melt the butter. Add fl our and whisk until a paste forms. Add milk and bring to a boil, stirring constantly. Add cream-cheese pieces; stir and heat until melted, about five minutes.
- In large bowl, combine quinoa, spinach-artichoke mixture, cream-cheese mixture, feta and chicken. Stir until wellcombined. Transfer mixture to prepared baking dish and spread in an even layer.
- In small bowl, combine breadcrumbs and remaining 1 tablespoon oil; toss until breadcrumbs are coated. Sprinkle breadcrumbs over casserole. Bake 25 minutes. Let cool before serving.
FIESTA BEEF & BEAN TACO BAKE
• Fiber-rich! This recipe contains a total of 54 grams of fiber from the tortillas, avocado and beans, plus more from the vegetables and spices.
•No ovenproof skillet? No problem! Cook the mixture in a regular skillet and then transfer to a baking dish before adding the last ½ cup of cheese. Bake as directed.
•Each day, healthy adult women should aim to eat 21 to 28 grams of fiber.
•You may know avocado is a healthful source of good fats, but it’s also an excellent source of fiber — one avocado contains 13 grams, so enjoy this delicious fruit mashed on toast, added to salads and casseroles, and blended into smoothies to increase your fiber intake.
MAKES 6 SERVINGS
Serving size: 1 cup
Total time: 40 minutes
Hands-on time: 15 minutes
Nutrition facts (per serving): calories 300, total fat 12 g, saturated fat 4 g, trans fat 0 g, sodium 722 mg, carbs 31 g, fiber 9 g, sugar 6 g, protein 20 g
• ½ lb 90%-lean grass-fed beef
• 1 small onion, fi nely chopped
• 1 teaspoon chili powder
• ½ teaspoon ground cumin
• ½ teaspoon garlic powder
• ¼ teaspoon dried oregano
• ¼ teaspoon crushed red pepper fl akes
• ¼ teaspoon salt
• 1⁄8 teaspoon black pepper
• 1 15-ounce can low-sodium black beans, drained and rinsed
• 1 15-ounce can whole kernel corn, drained and rinsed
• 1 10-ounce can diced tomatoes with green chilies, drained
• 3 8-inch multigrain tortillas, cut or torn into 1½- to 2-inch pieces
• 1 cup 2%-fat shredded colby and Monterey Jack cheese, divided
• 1 avocado, peeled, seeded and diced
Directions:
- Preheat oven to 375 degrees. In large ovenproof skillet* over medium-high heat, cook beef and onion until beef is browned and onion is tender, about eight minutes. Reduce heat to medium-low and add in chili powder, cumin, garlic powder, oregano, red pepper flakes, salt and black pepper. Stir to coat beef and onion with spices.
- Add beans, corn and tomatoes; mix well. Add in tortilla pieces and ½ cup cheese, mixing well. Sprinkle remaining cheese over the top.
- Transfer skillet to oven and bake for 15 to 20 minutes or until cheese is melted and corners of tortilla pieces are starting to brown.
- Remove from oven and sprinkle with diced avocado.
5 EASY WAYS TO EAT MORE FIBER
2. MAKE A MIX. Stir up your own trail mix from a combo of raw whole almonds and dried unsweetened cranberries. A small 1-ounce handful will give you 3 to 4 grams of fi ber.
3. BETTER WITH BEANS. Think of ways to increase your intake of fiber-rich beans, such as serving beans in side dishes, soups and salads, mashing beans for veggie dips or a sandwich spread or adding beans to quesadillas, burgers or pizza.
4. FIBER FRUITS. Choose fruits that supply a good amount of fiber, such as pears, apples, bananas,
oranges, strawberries and raspberries.
5. OPT FOR OATS. Start your day with a 1½-cup bowl of oatmeal to get 6 grams of heart-healthy fiber. Stir in raspberries and nuts as a topper to add even more.
SPAGHETTI WITH LENTIL BOLOGNESE
•Traditional Bolognese is a veggie-based sauce made with tomatoes, onions, carrots and ground beef. This vegetarian version uses lentils for meaty texture and a fiber boost.
•Instead of serving the lentil Bolognese over pasta, serve it in lettuce cups, over brown rice or on its own as a side dish.
•For an easy lunch, pack individual servings of leftovers in microwavesafe containers. To reheat, add 1 to 2 tablespoons of water and microwave on high for one minute, stirring after 30 seconds.
•Just ¾ cup of uncooked lentils provides 20 grams of fiber. We used brown lentils, but try red lentils for a pop of color.
MAKES 4 SERVINGS
Serving size: about 1½ cups
Total time: 45 minutes
Hands-on time: 25 minutes
Nutrition facts (per serving): calories 436, total fat 12 g, saturated fat 5 g, trans fat 0 g, sodium 479 mg, carbs 65 g, fiber 10 g, sugar 6 g, protein 18 g
• 3⁄4 cup lentils
• 6 ounces whole-wheat spaghetti
• 2 carrots, peeled
• 2 stalks celery
• 1 yellow onion
• 4 cloves garlic
• 2 tablespoons fresh rosemary leaves, divided
• 1 tablespoon canola oil
• ½ teaspoon salt, divided
• ½ teaspoon black pepper, divided
• 2 tablespoons tomato paste
• ¼ cup red wine vinegar
• 2 tablespoons butter
• ¼ cup grated Parmesan cheese
Directions:
- Bring medium pot of lightly salted water to a boil and add lentils. Cook 18 minutes or until lentils are tender. Drain lentils and set aside. Rinse pot and refill with lightly salted water; bring to a boil.
- While lentils cook, thinly slice carrots and celery. Peel and chop onion and mince garlic. Chop rosemary leaves.
- Once lentils have been cooking for about 10 minutes, in large skillet over medium-high heat, heat oil. Add carrots, celery, onion, garlic and 1 tablespoon of rosemary; season with ¼ teaspoon each of salt and black pepper. Cook until vegetables are softened, about six minutes. Add tomato paste and stir until vegetables are coated. Add lentils, vinegar and 1 cup water. Bring to a simmer, stirring occasionally, for 10 minutes, or until mixture thickens.
- Meanwhile, add spaghetti to boiling water. Cook until noodles are al dente. Drain noodles, reserving ½ cup of water.
- To the skillet with the lentils, add cooked pasta, butter and a little of the reserved pasta-cooking water. Heat, stirring often, until spaghetti is coated with lentil Bolognese. If sauce seems too dry, add more water. Remove from heat and season with remaining ¼ teaspoon each salt and black pepper.
- Divide pasta among four plates and top with a tablespoon of grated Parmesan and remaining rosemary.
FUEL UP WITH FIBER
You’re familiar with soluble and insoluble fiber, but there are many more kinds of fiber. Here’s a cheat sheet so you can increase your intake of several types:
Beta-glucan found in Seaweed, grains, mushrooms, baker’s yeast
Cellulose/hemicellulose found in Plant cell walls, such as roots
Chitin found in Mushrooms, exoskeletons (such as crab legs)
Fructans found in Artichokes, barley, onions, garlic, chicory
Gums found in Barley, bran, seeds, seaweed
Pectin found in Apples, apricots, citrus and citrus peel
Resistant starch found in Seeds, beans, whole grains, potatoes, corn, green bananas
FIBER, YOUR FAT-LOSS FRIEND
Fiber is the part of plant foods (grains, beans, nuts, seeds, fruits and vegetables) that can’t be digested or absorbed. But even though it can’t be digested, fiber has many health benefits, including helping to
eliminate fat and cholesterol byproducts and slowing digestion. Many of the common health problems we face, such as cancer, heart disease, diabetes, obesity and gut inflammation are caused by sluggish digestion from built-up waste in our colons.
When you eat more fiber, you’ll reach a full feeling faster and be more satisfi ed with less food, which leads to weight loss and improved health. As you increase your fi ber intake, be sure to drink plenty of water so foods with a lot of soluble fiber (oats, flaxseed, nuts, beans and apples) can form a gel and bind to cholesterol, moving it away from body cells. Drinking water is also necessary for foods with a lot of insoluble fiber (whole-wheat bread and pasta, brown rice, and the skins of fruit and nuts) that draw water out of your digestive tract and keep waste moving efficiently through your system.
CATFISH PERLOO
•Fiber-rich garbanzo beans (chickpeas) are showing up in everything from snacks and brownies to pasta. Participants in a recent study reported more satisfaction with their diet and took in fewer weekly calories when garbanzo beans were consumed regularly.
•Perloo is the Southern term for pilaf, a seasoned rice dish that’s often served with meat, seafood or poultry.
•Milling brown rice into white rice removes 90 percent of the vitamin B6, 67 percent of the vitamin B3, 60 percent of the iron and all the dietary fiber. Opt for brown rice to get the most nutrition in a rice dish.
•Catfish is a meaty white fish that won’t flake apart in this hearty dish and packs a protein punch of 5 grams per ounce.
MAKES 4 SERVINGS
Serving size: about 1½ cups
Total time: 45 minutes
Hands-on time: 20 minutes
Nutrition facts (per serving): calories 421, total fat 9 g, saturated fat 1 g, trans fat 0 g, sodium 947 mg, carbs 61 g, fiber 9 g, sugar 10 g, protein 15 g
• 1 tablespoon canola oil
• 4 cloves garlic, minced
• 1 stalk celery, halved lengthwise and sliced
• 1 green bell pepper, seeded and diced
• 1 yellow onion, peeled and diced
• 2 scallions, sliced, separating white bottoms from green tops
• ½ teaspoon salt, divided
• ½ teaspoon black pepper, divided
• 1 cup brown rice
• 2 teaspoons Old Bay seasoning, divided
• 1 10-ounce can diced tomatoes with green chilies (mild, original or hot, depending on preferred heat level), undrained
• 1 15-ounce can garbanzo beans (chickpeas), drained
• 10- to 12-ounce fresh catfish fillet, skin removed
• juice of 1 lemon
Directions:
- In large pot, heat oil over mediumhigh heat. Add garlic, celery, bell pepper, onion and white bottoms of the scallions. Add onion and bell pepper; saute until tender, about six minutes. Season with ¼ teaspoon each salt and black pepper.
- Add rice and 1 teaspoon Old Bay seasoning; heat one minute more. Stir in diced tomatoes, garbanzo beans and 2 cups water. Bring to a boil, then reduce heat to medium-low. Simmer, stirring occasionally, until mixture has thickened, 15 to 20 minutes. Remove from heat.
- Meanwhile, finely chop catfish; pat dry with paper towels. Toss catfish pieces with 1 teaspoon Old Bay seasoning. Stir catfish and lemon juice into pot of rice mixture until combined. Cover and set aside for three minutes, until catfish pieces are cooked through. Season with remaining ¼ teaspoon each salt and black pepper.
- Divide perloo among four bowls. Garnish servings with the green tops of the scallions.
PEAR-BERRY CRUMBLES
•Make on a large crumble i a 2-quart baking dish or individual servings by dividing the ingredients into six ramekins.
•Most of the fiber in almonds, peanuts and other nuts comes from the papery skin between the nut and the shell. When snacking on nuts, leave the skins intact to easily up your fi ber intake.
•Oats and flaxseed are a good source of soluble fiber that attracts water and turns into a gel-like substance that slows digestion.
MAKES 6 SERVINGS
Serving size: 1 generous cup
Total time: 50 minutes
Hands-on time: 10 minutes
Nutrition facts (per serving): calories 438, total fat 21 g, saturated fat 12 g, trans fat 0 g, sodiu 77 mg, carbs 63 g, fiber 14 g, sugar 33 g, protein 6 g
• ¼ cup whole-wheat fl our
• ¼ cup coconut sugar
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• 1⁄8 teaspoon salt
• 1 ounce (¼ cup) almonds (skins still on, not blanched), coarsely chopped
• 2 tablespoons raw whole fl axseed
• ½ cup old-fashioned oats
• ¼ cup coconut oil, melted
• 4 ripe but fi rm pears (such as D’Anjou), cored and chopped
• 2 cups fresh raspberries
Directions:
- Preheat oven to 400 degrees. In medium bowl, combine flour, coconut sugar, cinnamon, ginger and salt. Set aside 2 tablespoons of fl our mixture in a separate large bowl.
- To the remaining fl our mixture, stir in almonds, flaxseed and oats. Drizzle in melted coconut oil and stir to combine.
- To the bowl with 2 tablespoons of flour mixture, add chopped pears and raspberries Using a large spoon, very gently toss fruit with flour mixtur until evenly coted.
- Divide fruit mixture among six 8-ounce ramekins, * placing a heapig cupful in each. Top each with about 1/4 cup of almong-oats mixture. Bake for 35 to 40 minutes. Let ramekins sit at room temperature at least 15 minutes before serving.
*Alternatively, place all the fruit mixture in a 2- to 2.5-quart baking dish and springle the topping
evenly over the top to make one large dessert.
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