Fiber helps the body stay healthy and may help prevent heart disease.

Soluble fiber, which is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering LDL, or “bad” cholesterol levels. Set a goal to eat 20 to 35 grams of fiber every day (read labels).

The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.

Include more fiber in your eating plan by:

• adding vegetables to sauces, stews and casseroles
• adding oats to meatloaf, soup, breads and cookies
• starting your day with a bowl of high fiber cereal (at least 5 gm dietary fiber per serving) and sprinkling it with slivered almonds and berries or sliced apples
• topping salads with fresh fruit and unsalted sunflower seeds

Help prevent heart disease by eating fiber regularly. Start with a goal of 5 servings of fruits and vegetables each day, along with whole grains and beans.  Remember, as you increase your fiber you need to increase your water intake.

Scrumptious Blueberry Bran Muffins

From start to finish, in 30 minutes you will have delicious, nutritious muffins that will disappear as you take them out of the oven. Muffins are great when you are on the run. They can be a satisfying snack or when enjoyed with a glass of low fat milk they become a balanced, energy-producing breakfast.

Makes 12 muffins

Ingredients
1 ½ cups wheat bran
1 cup nonfat milk
½ cup unsweetened applesauce
1 egg
2/3 cup brown sugar
½ tsp vanilla extract
½ cup all-purpose flour
½ cup whole wheat flour
1 tsp baking soda
1 tsp baking powder
½ tsp salt
½ cup chopped walnuts
1 cup blueberries

Preparation

1. Preheat oven to 375 degrees F. Grease muffin cups or use paper muffin liners.
2. Mix together wheat bran and milk, let stand for 10 minutes.In a large bowl, mix together applesauce, egg, brown sugar, and vanilla.
3. Beat in bran mixture. Stir together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries and walnuts. Scoop into muffin cups.
4. Bake in preheated oven for 15-20 minutes, or until tops spring back when lightly tapped.

Nutrition Facts
Calories 156
Fat 4.3 gm
Sodium 224 mg
Fiber 4.6 gm
Protein 4.5 gm

The Benefits of Omega 3 Fatty Acids

Winter Roasted Veggies

Roasting veggies in the oven brings out a sweetness that you just don’t get when steaming or sauteeing. They not only taste fantastic, but the recipe could not be easier!

Serves 4

Ingredients:
2 pounds assorted root vegetables (carrots, parsnips, turnips, beets, onions, fingerling potatoes and/or sweet potatoes), washed, peeled and cut into 2” wedges
8 cloves garlic, peeled
1 tablespoon chopped fresh rosemary or 1 tsp. dried rosemary, crushed
1/4 teaspoon coarsely ground black pepper
1/4 teaspoon salt (optional)
Olive oil spray

Preparation:

1. In a large bowl, combine all ingredients and coat lightly with olive oil spray. Use hands to mix ingredients so they are coated evenly.
2. In large shallow roasting pan or jelly-roll pan, spread vegetables evenly.
3. Roast at 425°F for 30-40 minutes (stir at 15 minutes) or until veggies are crispy, but tender inside.

Nutrition Facts:
Calories: 170
Fat: 1 gm
Carbohydrates: 37gm
Dietary Fiber: 8 gm
Sodium: 340mg
Protein: 4gm

Moroccan Chicken Stew

What better time of year to enjoy a hot bowl of soup or stew. Broth-based soups and stews are not only a low calorie way to fill up, but when filled with fresh veggies, beans and/or whole grains, the bowl becomes a powerhouse of vitamins, minerals, and fiber.

This Moroccan Chicken Stew recipe is very flavorful and pretty fast and easy when you do the prep prior to cooking. This stew is a meal by itself accompanied by a side salad.

Serves 6

Ingredients:
Olive or canola oil spray
1 TBS olive or canola oil
1 large onion, chopped
1 lb. boneless, skinless chicken breasts cut into 1-by-¼ inch strips
½ tsp cayenne pepper, or to taste
2 tsp ground cumin
¼ tsp turmeric
½ tsp salt
½ tsp freshly ground pepper
1 large yam, peeled and cut into ½-inch cubes
2 – 3 medium zucchini, quartered lengthwise and cut crosswise into 1-inch pieces
¾ cup tomato puree
4 cups canned chicken broth
½ cup whole-wheat couscous
1/3 cup fresh parsley, chopped

Preparation:

1. Rinse, dry, and chop all ingredients and set aside.
2. Spray a large pot lightly with olive or canola oil spray. Add oil and cook over moderate heat. Add onion and cook, stirring occasionally, until slightly browned, about 8 minutes.
3. Increase heat to moderately high. Add chicken and spices. Stir and cook for 2 minutes.
4. Add yam, zucchini, tomato puree and chicken broth to pot. Bring soup to a boil. Reduce heat and simmer, stirring occasionally, until vegetables are tender, but not mushy, about 8-10 minutes.
5. Add couscous to soup. Simmer for 4-5 minutes, stirring occasionally. Remove pot from heat. Let soup stand, covered, for 2 minutes. Serve in individual bowls and top with chopped parsley.

Nutrition Facts:
Calories: 250
Fat: 4g
Sodium: 670mg
Carbohydrates: 30g
Dietary fiber: 5g
Protein: 23g