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WHY FIBER? WHAT FIBER?

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We hear about fiber all the time… do we eat enough? How to get it? Why it’s important for your health… and on and on. So I thought we might take a look at the power of fiber today!

What is fiber? Dietary fiber is the part of plant material in our diet that is resistant to digestion by the human gastrointestinal tract.  There are two types of fiber—soluble and insoluble. Examples of foods rich in soluble fiber are oat bran, fruits, vegetables, brown rice, barley, and nuts. Examples of foods rich in insoluble fiber are wheat bran and whole-grain breads and cereals.

Why eat fiber? Eating soluble fiber has been shown to reduce the risk of developing heart disease by reducing cholesterol levels. Eating insoluble fiber has been shown to reduce the risk of developing constipation, colitis, colon cancer, and even hemorrhoids. Diabetics on high-fiber diets need much less insulin. Because fiber fills you up without adding calories, it can help prevent and treat obesity.

What to eat? Ok so what to eat? Well the majority of fruits and vegetables have some amount of fiber in them… But rich sources can be found in apples, beans, buckwheat groats, corn, dried figs, lentils, peas, sweet potatoes, raspberries, broccoli, greens, brown rice, squash, bananas, peanuts, and pears – to name a few.

Long list of foods with fiber content here!

And remember, eat the real deal! Not supplements… the body wants to be filled with products that are natural and easy to digest. Additionally, I believe that  much disease begins with a unhealthy colon – fiber is a way to help the body clean it out, reducing or preventing sickness.

QUINOA WITH SECRET PESTO & SUN-DREID TOMATOES

SuperfoodCuisine_PestoQuinoa2

INGREDIENTS:

1/2 cup (packed) sun-dried tomatoes
2 cups (packed) chopped fresh basil
1/2 cup hemp seeds
1/3 cup EFA oil
1/3 cup olive oil
1 teaspoon freeze-dried wheatgrass powder
1 teaspoon nutritional yeast
3/4 teaspoon sea salt
1 tablespoon minced garlic
4 cups cooked quinoa
2 cups (packed) baby spinach, cut into chiffonade (aka extra thin)

DIRECTIONS:

Soak the sun-dried tomatoes in some hot water for 30 minutes or until soft. Slice thinly. Use a food processor to blend the basil, hemp seeds, both oils, wheatgrass powder, nutritional yeast, sea salt and garlic into a pesto sauce. In a large bowl, toss some of the pesto (use as much as desired) with the quinoa, sun-dried tomatoes and spinach. Serve cold or gently heat.

(Source: JulieMorris.net)

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