Fibrous Facts


Fact is, most of us do not get enough fiber. Our tastebuds love that tender white bread and much prefer white rice. But we can't redeem that stuff in our bodies. It's tantamount to wall paper paste or white glue. No value nutritionally speaking and worse, it just plugs up our digestive tract.

So begin including whole grains, whole wheat (if a product doesn't say WHOLE wheat, it isn't) legumes and lots of different vegetables. These complex carbohydrates provide a lot of the missing fiber most people's diets need.

Just remember one thing: if you don't provide enough water to your newly improved and highly fibrous diet, you will be the one plugged up! Think Venice and the canals. If all the water were to dry up, the gondoliers would stop and the gondolierio (or whatever he is called) would cease to sing!

Drink your water, choose whole wheat and don't forget to make sure you have a variety of complex carbs in your diet. This isn't too hard, just basic common sense.

Here's a great recipe to get you started eating more fiber:

Orange Bran Muffins

1/ 2 cup coarsely chopped apple 1/ 2 cup orange juice 1 cup whole wheat pastry flour 1 tablespoon baking powder 2 teaspoons baking soda 1/8 teaspoon salt 3/ 4 cup sucanat *(evaporated cane juice-available at health food stores) 1/ 2 teaspoon nutmeg 1/ 2 cup shredded bran cereal 1/ 4 cup oat bran 1 egg 1/ 2 cup milk, sour milk or buttermilk 1/ 3 cup safflower oil, better butter or butter

Preheat oven to 350 degrees and line muffin pans with paper liners or grease muffin pans.

In a small bowl, mix chopped apple and orange juice and set aside.

In a large bowl, mix together dry ingredients and make a well in the center. In a separate bowl, mix wet ingredients well and add to dry ingredients. Gently add orange juice and apples. Mix till combined, but don’t overdo it.

Spoon batter into prepared muffin tin, filling each cup 3/ 4 full.

Bake for 18-20 minutes. Cool for 5 minutes in muffin tin, then remove individual muffins to a wire rack to cool.

The copyright of the article Fibrous Facts in Healthy Foods is owned by Leanne Ely. Permission to republish Fibrous Facts in print or online must be granted by the author in writing.

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