Homespun

March 21, 2001

A Healthy Diet Includes Fiber

Fiber is a substance found only in plants, such as fruits, vegetables, and grains. The part of the plant fiber that you eat is called dietary fiber, and is an important part of a healthy diet. Dietary fiber is made up of two main types - insoluble and soluble.

Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through your digestive tract largely intact. Both types of fiber are important in the diet and provide benefits to the digestive system by helping to maintain regularity. Soluble fiber has some additional benefits to heart health.

Soluble fiber is found in oats, peas, beans, certain fruits, and psyllium. Psyllium is a grain that is found in some cereal products, in certain dietary supplements, and in certain bulk fiber laxatives. Read labels carefully to check for the addition of psyllium.

In addition to the digestive system benefits of soluble fiber, it has also been scientifically proven to reduce blood cholesterol levels, which may help reduce your risk of heart disease.

Americans should eat 20-35 grams of fiber each day, including both soluble and insoluble fiber. The average American currently eats 12-17 grams of fiber a day.

Whenever you attempt to add more fiber to your diet, do so gradually. Abruptly going from almost no fiber to the recommended amount will disrupt your digestive system and cause gas and bloating.

Some high fiber choices might be bran flake cereals, cooked oatmeal, pears (with the skin), baked potatoes (with the skin), kidney beans, bananas and oranges. Fiber is widely distributed in fruits and vegetables so just eating more fruits and vegetables and whole grains would solve the problem.

MANICOTTI FLORENTINE

1 (10 oz.) package frozen chopped spinach

½ cup chopped onion

1 clove garlic, minced

½ cup oat bran cereal, uncooked

½ cup low-fat cottage cheese

2 teaspoons dried basil

8 manicotti noodles, uncooked

2 (8 oz.) cans unsalted tomato sauce

¼ cup (1 oz.) shredded part-skim mozzarella cheese

Heat oven to 375°. Cook spinach according to package directions with onion and garlic. Cool slightly and drain. Stir in oat bran, cottage cheese, 1 teaspoon basil and oregano; set aside. Cook manicotti in boiling water 4 minutes; drain. Spread 1½ cans tomato sauce in bottom of 11 x 7-inch baking dish. Stuff each manicotti with about 3 tablespoons spinach mixture; arrange in baking dish. Pour remaining ½ can sauce over manicotti. Sprinkle with remaining 1 teaspoon basil. Top with mozzarella cheese. Cover and bake 25 to 30 minutes or until bubbly. Makes 4 servings.

BLUEBERRY YOGURT MUFFINS

2 cups oat bran cereal, uncooked

¼ cup firmly packed brown sugar

2 teaspoons baking powder

1 (8 oz.) carton plain lowfat yogurt

2 egg whites, slightly beaten

¼ cup skim milk

¼ cup honey

2 tablespoons vegetable oil

1 teaspoon grated lemon peel

½ cup fresh or frozen blueberries

Heat oven to 425°. Line 12 medium muffin cups with paper baking cups. Combine dry ingredients. Add combined remaining ingredients except blueberries, mixing just until dry ingredients are moistened. Fold in blueberries. Fill muffin cups almost full. Bake 18 to 20 minutes or until golden brown.

NOTE: To freeze, wrap muffins securely. To reheat frozen muffins in microwave oven, microwave at High 25 to 30 seconds for each muffin. Makes 1 dozen.

HOT CROSS BISCUITS

1½ cups all-purpose flour

½ cup oat bran cereal, uncooked

1 tablespoon baking powder

¼ cup margarine

1 (6 oz.) package diced dried mixed fruits (1 1/3 cups)

2/3 cup skim milk

1 egg white

1 teaspoon sugar

1/8 teaspoon cinnamon

Heat oven to 375°. Lightly grease cookie sheet with vegetable oil cooking spray. Combine flour, oat bran, and baking powder. Cut in margarine until mixture resembles coarse crumbs; stir in fruit. Add combined milk and egg white, mixing with a fork until dough leaves sides of bowl and forms a ball. Divide dough into 8 balls; gently pat and shape each into 3-inch rounds on prepared cookie sheet. With a sharp knife, score biscuits crosswise ¼-inch deep. Sprinkle with combined sugar and cinnamon. Bake 20 to 22 minutes or until golden brown. Serve warm. Makes 8 biscuits.

NOTE: To freeze, wrap biscuits securely. To reheat frozen biscuits in microwave oven, microwave at High about 50 seconds for each biscuit.

This page created by Margie Yarnell, Extension Secretary/Webmaster.
Continue to next week's article

Return to Homespun Homepage