Fiber-it-away!!

Hey there Nutrinutters!!

A little refresher as to why we should increase our fiber intake...fiber is amazing in the following: help us feel full (a trick under our sleeves to help loose/maintain weight), lower cholesterol and help control blood sugar. To understand a little better how this works, make sure to check back on "The Wonders of Fiber"  ;)

As promised, here are some simple ways to increase fiber intake in our diets:

• Choose natural oats instead of instant oatmeal. This type can still be cooked.
• Add some fruits and cinnamon for a tease of your taste buds!
• Look for 100% whole grain or 100% whole wheat breads, crackers, pastas and tortillas.
•  Add a pinch of ground flaxseed onto cereal, yogurt, salads and soups. (Don't worry, that pinch will not make your food taste all fibery...)
•  Lentils and beans are good sources of protein AND fiber. Some ideas for meals or snacks are:
•  Hummus/bean dip to have with veggies, pita chips or use as sandwich spread
• Lentil soup
• Cook brown rice with lentils

•  Add vegetables and fruits to each meal and snack you eat. Get creative!
  

•   Make quick smoothies by keeping frozen fruit in the freezer. A quick blend with yogurt or milk and you are ready to go. (oh yeah, don't forget to add a little flaxseed here too!)
• Try to eat vegetables and fruits from each color category: red, orange/yellow, blue/purple, white and green to get the most nutrients.

I'm initiating a little "chef for the day" where I'll include simple, tasty and nutritious recipes that I find interesting to share with you guys.

-cutting red tape- Initiation ceremony ;)    

 Chef for the day!

Breakfast Idea

Banana Nut Oatmeal

Ingredients: 

1/2 cup of rolled oats

1 cup of water                                                                       

1 banana sliced

1 tablespoon chopped walnuts (or other, your choice)    

1 teaspoon cinnamon

Preparation:

Cook the oats with water in the microwave for 3 minutes.

Add banana, walnuts and cinnamon

Nutrition information:

Calories - 310

Fat - 8 g

Protein - 8 g

Carbohydrate - 57 g

Fiber - 9 g

Cholesterol - 0 g

Sodium - 0 g

Source: Health.com

Snack Idea

Black Bean Dip

Ingredients:

1 cup diced plum tomatoes (3-4 tomatoes)

1 cup black beans 
(IMPORTANT:if canned, make sure to rinse beans before using to remove extra salt)

2 tablespoons chopped scallions                                                      

1 tablespoon chopped fresh cilantro or parsley

1 tablespoon lime juice

1 1/2 teaspoons extra-virgin olive oil

pinch of salt and black pepper

Preparation:

Couldn't get easier....blend all ingredients  :)

Nutrition Information: 
(per serving - 1/2 cup...total recipe:4 servings)

Calories: 83 kcal

Fat: 2 g

Protein: 4 g

Carbohydrate: 11 g

Fiber: 4 g

Cholesterol: 0 mg

Sodium: Depends on how much salt is added

Source: Eating Well

Bon Appetit!!!!

-The Nutrinut-