Eat Mainly Greens

Fiber

kelly — Sun, 11 Dec 2022 22:09:13 +0000

Why is Fiber Important?

Fiber Definitions and Concepts¹:

Dietary Fiber: refers to the nondigestible (by human digestive enzymes) carbohydrates and lignin (a complex organic polymer deposited in the cell walls of many plants, making them rigid and woody) that are intact and intrinsic in plants.

Functional Fiber: consists of isolated, extracted, or manufactured nondigestible carbohydrates that have been shown to have beneficial physiological effects in humans. They are typically added to foods and supplements. All dietary fibers are functional fibers except for hemicellulose, fructans, and lignin. Psyllium (a mucilage) is considered a functional fiber. Chitin and chitosan (ground shellfish shells), as well as polydextrose & polyols (sugar alcohols used as artificial sweeteners and supplemental fiber) require additional studies to determine if can be considered functional fibers.

Total Fiber: dietary fiber present in food and functional fiber added to food combined.

Beta-Glucans: water soluble, highly fermentable by colonic bacteria, and form viscous gels within the digestive tract. Found in oats, barley, reishi, maitake and shiitake mushrooms, seaweed, algae, and nutritional yeast. Effective in lowering serum cholesterol and moderating blood glucose concentrations. Added to foods as a functional fiber due to health promoting benefits. FDA allows health claims of beta-glucans in lowering LDL cholesterol resulting from the intake of greater than or equal to 3 grams of oats daily (3/4 cup of rolled oats is 67.5 grams).

Viscous Gel-forming Fiber: ability to both bind or hold water and form a gel. Think of fiber as a dry sponge that hydrates or soaks up water and digestive juices as it moves through the digestive tract. Fibers that are viscous gel forming are pectins, beta-glucans, mucilages (psyllium), and gums.

Health benefits from ingesting viscous gel-forming fiber:

Delayed gastric emptying and longer intestinal transit time increasing satiety
Trap nutrients, especially sugar (glucose) and fats (lipids) and interferes with their ability to interact with digestive enzymes. Meaning, they will trap sugar and fat and bring it through the digestive system.
Decreased convective movement of nutrients especially amino acids (broken down proteins) and fatty acids (broken down fats). Helps nutrients absorb better in the small intestine.
Traps sugar and cholesterol to reduce the absorption of both into the blood stream.

Soluble Fiber: Fiber that dissolved in hot water. Foods rich in soluble fiber are legumes, oats, barley, rye, chia, flaxseed, most fruits (especially berries, bananas, apples, pears, plums, and prunes), some vegetables (carrots, broccoli, artichokes, and onions), and cooked pasta, rice, and potatoes. This type of fiber is known to delay gastric emptying, increase intestinal transit time (slower movement through GI tract), and decrease nutrient absorption. These effects positively impact blood glucose and lipid concentrations.

Insoluble Fiber: Fiber that does not dissolve in hot water. Insoluble fibers are thought to decrease (speed up) intestinal transit time and increase fecal weight to positively impact the elimination of fecal waste.

Gums: are secreted at the site of plant injury by specialized secretory cells and can be exuded from plants (forced out by plant tissues) or made from the ground endosperm of guar gum and locust bean seeds. Used as a thickening agent and water binding agent in products such as baked goods, sauces, dairy products, ice creams, dips, and salad dressings. Gums are also found naturally in foods such as oatmeal, barley, and legumes. They dietary and functional fibers, water-soluble, digested by colonic bacteria, and can form viscous gels.

Pectin: is a dietary and functional fiber found in plant cell walls. Foods rich in pectins are apples, berries, apricots, cherries, grapes, citrus fruits, legumes, nuts, and some vegetables. Think any plant that you eat the skin. They are water soluble, form viscous gels, and are almost completely digested by colonic bacteria.

Resistant Starch: is starch that cannot be or is not easily enzymatically digested. There are 4 main types.

RS₁– is starch physically inaccessible to digestion due to its location in a plant’s structure. Examples are whole or partially milled grains and seeds. Dietary fiber.
RS₂—is starch that resists digestion because it is tightly packaged inside granules within foods. Examples are green/unripe bananas, some legumes, and potatoes. Heating these foods gelatinizes the starch and increases their ability to be digested. Dietary fiber.
RS₃—Retrograde starch or amylose. It is formed with moist heat cooking and then cooling of starch that has gelatinized. Examples are cooked and cooled potatoes, rice, pasta, bread, and some corn. Functional fiber.
RS₄—results from chemical modifications of starch (usually from corn).

Both RS₃ and RS₄ may be partially digested by colonic bacteria and may stimulate the growth of healthful bacteria and may improve the glycemic response following carbohydrate ingestion. It is thought that American intake ~10 grams resistant starch/day. It is recommended to intake ~20 grams/day to obtain health benefits.

Mucilage: are plant polysaccharides with a structure like gums. Mucilages are found in seeds like flaxseed and psyllium. They have high water-binding capacity and form viscous gels in the digestive tract. The FDA permits health claim for psyllium with consumption of 10.2 grams (providing 7 grams of viscous fiber) resulting significant reductions in LDL cholesterol. Psyllium must be eaten with a full glass of liquid to avoid choking.

Hemicellulose: Dietary fiber that is both water soluble and water insoluble. Colonic bacteria can ferment some hemicelluloses. Foods that are relatively high in hemicellulose fiber are whole grains, nuts, legumes, and some fruits and vegetables.

Fructans: fiber found in chicory, asparagus, leeks, onions, garlic, Jerusalem artichokes, tomatoes, and bananas. Wheat, barley, and rye contain some fructans. Fructans are sometimes added to foods such as cereals, fruit preparations for yogurt, dairy products, dressings, frozen desserts, and sometimes in gummy supplements.

Lignin: provides structural support in plant cell walls. It is found in the bran layer of cereals and in the stems and seeds of fruits and vegetables. Lignin is a dietary fiber and is insoluble in water. It is not digested by colon bacteria. It is found in wheat, rye, mature root vegetables, flaxseed, and fruit with edible seeds.

Chitin & Chitosan: ground up shells of crabs, shrimp, and lobsters.

“Complete Protein”: Usually referring to a protein having all 9 essential amino acids

Phenylalanine
Valine
Threonine
Methionine
Tryptophan
Histidine
Isoleucine
Leucine
Lysine

Essential Amino Acids: those amino acids that are required to be ingested and the body cannot produce on its own. In a normally functioning body, it can assemble all essential amino acids from various food ingested. To get all essential amino acids it does not have to be in one food source.

Polydextrose/Polyols: a synthetic polymer of glucose. It is a food ingredient classified by the F.D.A. as soluble fiber. It is used to increase the dietary fiber content of food, to replace sugar, and reduce calories.

References:

Gropper SS, Smith JL, Carr TP. Advanced Nutrition and Human Metabolism. Seventh Edition. Boston, MA: Cengage Learning; 2018.
National Fiber Council. How Fiber Works. https://nationalfibercouncil.org/. Accessed September 29, 2021.
Dr. Justin Sonnenburg Dept. Microbiology & Immunology Stanford University. Your Microbiome: What is it and how can it help you or hurt you? https://www.youtube.com/watch?v=EAvL0md46_M. May 30, 2017. Accessed September 29,2021.
Dr. Michael Greger. How Fiber Lowers Cholesterol. NutritionFacts.org. https://www.youtube.com/watch?v=isqfylnln_Y . August 13, 2012. Accessed September 29, 2021.
United States Department of Agriculture. Fiber. https://www.nutrition.gov/topics/whats-food/fiber . Accessed September 29, 2021.
Mayo Clinic. Top 5 Lifestyle Changes to Improve Your Cholesterol. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935. Published date August 28, 2020. Access date September 29, 2021.
Zhang P, Yang C, Guo H, Wang J, Lin S, Li H, Yang Y, Ling W. Treatment of coenzyme Q10 for 24 weeks improves lipid and glycemic profile in dyslipidemic individuals. Clin Lipidol. 2018; 12 (2): 417-427.
Better Health Channel. Victoria State Government Department of Health. Victoria, Australia. https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants. Updated June 6, 2020. Accessed September 29, 2021.

High Fiber Recipes

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Carrot Dogs

kelly — Wed, 23 Nov 2022 02:49:35 +0000

Select carrots about the with of a hot dog.
Cut carrots to about the length of a hot dog. (Optional – Save carrot scraps for vegetable stock.)
Steam carrots in a shallow pan for 10-15 minutes with water half covering the carrots.
When carrots are soft enough to be pierced with a fork or knife they are done.
Pour any BBQ sauce over carrots and marinate for 15 minutes to overnight.
Cook in a pan or on the grill and top with favorite hot dog fixings. Enjoy!

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Freezing grains for batch cooking.

kelly — Wed, 23 Nov 2022 02:44:48 +0000

When making grains like faro, barley, brown rice, or other whole grains; batch cook the entire package and freeze the rest for later.

Cook grains per instructions on package.
Take left over grains and place in a thin layer on a baking sheet.
Place baking sheet(s) in the freezer for 1 hour to overnight to freeze the grains.
Scoop the frozen grains into a freezer safe storage bag. It will last in the freezer for several months.
Now you have cooked frozen grains to pull out of the freezer and use for 1 meal or as many servings as you need.

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How to cut a pineapple.

kelly — Wed, 23 Nov 2022 02:41:31 +0000

Do you love pineapple and have no idea how to cut a fresh one into bite-sized pieces? This video will show you how to do it simple steps.

Cut both ends off the pineapple so you have a flat surface.
Place flat end on your cutting board.
Keeping your fingers out of the way, take your knife and cut the peel off the outside of the fruit and discard the peel.
Cut peeled pineapple into four pieces the long way.
Cut down the fruit to take the core out and discard.
Chop the peeled and cored fruit into bite-sized pieces.

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Breaking down a butternut squash

kelly — Wed, 23 Nov 2022 02:31:51 +0000

You have a butternut squash. Now what? In a few easy steps you can peel and seed almost any autumn squash using this method.

Cut the top and bottom ends of the squash off to make a flat surface.
Place the flat end of squash on a cutting board.
Keeping your fingers out of the way, cut the peel off the squash and discard.
Cut the squash in half the long way.
Take a heavy spoon and scrape out the seeds and discard. (You can also make snacks from the seeds. Send me a note in the “contact page” if you want a recipe.)
Take the peeled and seeded squash and cut into strips then into chucks.

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Baked French Fries

kelly — Wed, 23 Nov 2022 02:25:52 +0000

Baked french fries are easy to make in just a few easy steps.

Clean potatoes. I like russet potatoes for French fries best, but any potato will work.
Cut potatoes in half inch slices the long way.
Cut the slices into half inch sticks.
If you have the time, a pro tip is to boil the potatoes for 5-7 minutes after you cut into French fries before you bake.
Pour seasoning into a bowel. (I used 1 tablespoon Old Bay seasoning, 1 teaspoon garlic powder, and 1 teaspoon onion powder for a no salt version. You could use any seasoning blend you want. Just salt and pepper works great too.)
You can bake with or without cooking oil. If using cooking oil, add 1-2 tablespoons to the seasoning mix.
Toss cut potatoes in seasoning mix and dump onto a baking sheet into a flat layer.
Bake in the oven at 400 degrees Fahrenheit for 30 minutes.

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kelly — Mon, 28 Feb 2022 16:25:16 +0000

Caesar Salad and Croutons

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Eating Healthy Foods on a Budget

kelly — Sun, 06 Feb 2022 00:33:06 +0000

Eating Healthy Foods on a Budget

Look for store branded items
Shop at Ethnic and Discount Markets
Buy Fruits and vegetables in season
If any fruit or vegetable starts to get too ripe, freeze and use later in oats, smoothies, etc.
Buy Frozen fruits and vegetables (broccoli, peas, edamame, cauliflower, spinach, mixed vegetables, berries, peaches, mangos, etc.)
Look for items with a long shelf life like whole grain pasta, brown rice, dried beans, dried mushrooms, dried fruit, etc.
Use store sales and coupons to help guide shopping list
Buy low sodium and low sugar canned fruits, vegetables, and legumes where available
Buy spices in bulk at stores like Natural Grocers and ethnic grocery stores (onion powder, garlic powder, Italian herb blend, smoked paprika, turmeric, cumin, chili powder)
When buying meat, buy in the most whole form and butcher at home
Limit meats and replace with whole unprocessed plant products (legumes, peas, tofu, and tempeh)
Eat potatoes (russet, sweet, Yukon Gold, etc.)
Buy grains (brown rice, barley, quinoa, faro, spelt, amaranth, etc.)
Buy corn tortillas without added ingredients
Cook food without oil or butter saves on your grocery bill, use water or stock instead
Accessing food banks, foods shares, volunteer organizations to glean vegetables from farms and back yard gardens can be a great way to get free produce

Want free vegetable stock on hand?

Save all your vegetable scraps in a freezer bag. When the freezer bag is full, it’s time to make veggie stock.
Put scraps into a stockpot, cover with water, and simmer for 2 hours or longer. Strain out vegetable scraps and what is left is very low sodium vegetable stock that can be used in soups, in no oil sauté preparations, or use to cook rice & grains.

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Easy Meal Prep

kelly — Sat, 05 Feb 2022 23:31:14 +0000

Meal Prep to Make Healthy Eating Easy

Always look to see what is in the refrigerator first and use your existing groceries as a guide. Think of meals in sections: ¼ whole grains, ¼ lean protein, & ½ greens/veggies.
Start batch cooking, meaning make enough spaghetti sauce for more than 1 meal and freeze extra for later. This will save on time during the week.
Cook enough pasta or rice for 5 servings when you only need 2 servings. Save the rest for other meals during the week.
Chop extra vegetables when preparing one dish and store extra pre-cut vegetables in the fridge to use later.
Don’t forget about frozen vegetables! They are cleaned, precut, and ready to go. Defrost or cook and add to any dish.

Pick a Bean, Green and Grain from each column to create a healthy meal

BEANS/LEAN PROTEIN	GREENS/VEGGIES	WHOLE GRAINS
Black beans/Pinto beans	Collard Greens/ Swiss Chard/Spinach/Kale	Rice (wild, brown, black, & red)
Garbanzo beans/Chickpeas	Carrots/Celery/Onions/Garlic	Pasta (whole wheat, brown rice, quinoa, etc.)
Kidney beans/White Beans	Broccoli/Cauliflower	Buckwheat or Rice Noodles (brown rice or black rice)
Edamame/Soybeans/Tofu/Tempeh	Cucumbers/Radishes/Sprouts	Ancient grains like Faro, Spelt, Barley, Quinoa, Oats, or Millet
Peas/Lentils	Summer Squash/Zucchini	Bread (whole wheat, rye, or sprouted grains)
Lean Chicken, Fish, Pork, or Beef	Asparagus/Green Beans	Potatoes (russet, sweet, Yukon gold, fingerling, or any)
Eggs/Egg Whites	Brussels Sprouts/Cabbage	Tortillas (corn or whole grain flour) or Polenta

*Include a sauce to make your meal more interesting and flavorful. See the next page for a few recipes for homemade sauces. It’s OK to use pre-made sauces. Make sure the ingredients list is short. You’ll know that it is not highly processed.

Sauce Ideas

Easy Miso Vinaigrette

Serves 2 at 3 tablespoons per serving

3 tablespoons balsamic vinegar (sub any vinegar or lemon/lime juice)
2 tablespoons Dijon mustard (sub any mustard)
1 tablespoon white miso paste
1 tablespoon maple syrup (sub honey, molasses, or just a teaspoon of sugar)

Place all ingredients in a bowl and whisk/stir until smooth. This is a favorite recipe because it’s so easy to make and change.

Asian Peanut Sauce

Serves 4-5 at 3-4 tablespoons per serving

4 tablespoons peanut butter or 6 tablespoons peanut butter powder
1 tablespoon soy sauce or lower sodium coco aminos or tamari
Juice 2 limes or ¼ cup lime juice
1 tablespoon sambal sauce or sriracha or any hot chili sauce
2 cloves garlic (minced)
1 tablespoon ginger fresh or 1 teaspoon dry ginger powder
½ cup water

Mix all ingredients in a blender or shake well in a tightly sealed jar. Give it a good stir before using.

Greek Yogurt Ranch Dressing

Serves 4 at 2 tablespoons per serving

1/2 cup nonfat plain Greek yogurt (sub plain plant-based yogurt)
1 teaspoon garlic powder
1/4 teaspoon onion powder
1 ½ teaspoons fresh lemon juice (sub apple cider vinegar)
1/2 teaspoon dried dill and/or fresh chopped chives
1/4 teaspoon salt, plus more to taste
2 tablespoons water to thin dressing
1 teaspoon honey (optional)

Mix all ingredients until well combined. This is great to use in Mason Jar Salads. Be sure to put the dressing in the bottom, the lettuce on top, and whatever you want in the middle. It will store in the refrigerator for 2-3 days.

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Stir Fried Rice

Pete Strickler — Fri, 04 Feb 2022 00:13:12 +0000

Stir Fried Rice

Fried Rice is a dish that is a great way to use left over bits of vegetables from the refrigerator or frozen vegetables. The basic elements are intact grains (brown rice, barley, faro, oat groats, etc.), tofu (tempeh, edamame, or other plant-based protein), and whatever vegetables you have. If you want to make it gluten free use brown rice, millet, sorghum, oat groats, or other gluten free grains.

Season the rice with soy sauce, Tamari, or Bragg’s liquid aminos. It’s OK to add other sauces like hoisin sauce, peanut sauce, Yuzu sauce, or whatever sauce you like.

The proportions are really flexible in this dish. What is demonstrated will feed 2-4 people depending on how hungry your family is.

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