Better than bran: light and colorful high-fiber foods - Recipe

Better Nutrition, May, 2002 by Lisa Turner

Sure, you know fiber's good for you. But in the wake of carb-bashing diets that discourage grains, brown rice just doesn't have the same appeal. And even if you are still a starch fan, you can only eat so many bulky bran muffins. The good news: Light and colorful fruits, vegetables and legumes are higher in fiber than most grains, with fewer calories and more phytochemicals--substances found in plants that can help boost the immune system and perform other healthful functions. So if you've had your fill of bland and brown high-fiber cereal, why not try these alternatives--and the recipes that follow--to boost your fiber intake?

1. Kidney beans. At nearly 10 grams per half-cup serving and only 94 calories, kidney beans are a serious source of fiber--plus, they're packed with protein. Garbanzos, black beans, great northern beans and split peas have similar stats. Quick tip: Serve cooked kidney beans with diced green peppers and yellow tomatoes tossed with a light vinaigrette on a bed of romaine lettuce.

2. Broccoli. A cup of broccoli has 9 grams of fiber at a meager 40 calories. Other super high-fiber veggies include lima beans, peas, corn, carrots and green beans. Quick tip: Toss steamed broccoli florets and tomatoes with whole grain pasta, crushed garlic and olive oil.

3. Dried figs. Three little figs have nearly 11 grams of fiber and only 120 calories. Apricots, dates and prunes have a similar nutritional makeup. Quick tip: Stuff dried figs with almonds and a bit of goat cheese.

4. Raspberries. A cup of fresh, juicy raspberries has more than 9 grams of fiber and only 40 calories. Strawberries and blackberries are equally good sources of fiber. Quick tip: Toss raspberries and avocados into mesclun mix for a simple, elegant salad.

5. Sweet potatoes. A medium baked sweet potato has a hefty 7 grams of fiber and only 150 calories. Yams and russet potatoes are also high in fiber, especially when you eat the skins. Quick tip: Puree sweet potatoes cooked in low-fat chicken broth with rosemary and a little white wine for a creamy soup.

Roasted Sweet Potato Soup with Chipotle
Pepper Cream

SERVES 4

Super-spicy chipotle peppers add fiery interest to this fiber- and
carotenoid-rich soup.

4 medium sweet potatoes (3 to 4 lbs.)
1 Tbs. olive oil
1 large onion, chopped
1/2 canned chipotle pepper, chopped
1 leek, chopped
4 large garlic cloves
9 cups chicken or vegetable stock
1/2 cup dry white wine
2 tsp. fresh thyme, chopped
1/4 tsp. white pepper, or to taste
1/2 cup low-fat sour cream
1 tsp. adobo sauce, made from canned chipotle peppers

1. Preheat oven to 400 [degrees] F. Prick sweet potatoes with fork and
roast until very tender, about 1 1/4 hours. Let cool. Peel and coarsely
chop into medium bowl.

2. In large, heavy pot, heat olive oil and saute onion until golden,
about 8 minutes. Stir in sweet potato, chipotle pepper, leek, garlic
and 8 cups stock. Simmer uncovered, stirring occasionally,
20 minutes. Add wine and thyme, and cook 5 minutes longer.

3. While soup is cooking, combine sour cream and adobo sauce in
small bowl, and mix to blend. Puree mixture in batches and
transfer to clean pot. Bring to simmer and thin with additional
stock, if desired. Season with salt and white pepper. Serve in four
individual bowls, topping each with a dollop of chipotle cream.
Curried Cauliflower and Peas

SERVES 4

Think you don't like peas? Try them in this lightly curried rendition
with cauliflower. Serve as a side dish, or increase the portions, add
cooked shrimp and serve over brown rice for a fast entree.

1 Tbs. olive oil
2 medium garlic cloves, minced
1 tsp. grated fresh ginger
1/4 tsp. cayenne pepper, or to taste
1 tsp. curry, powder
1 tsp. ground cumin
1 small head cauliflower (about 1 lb.),
  broken into florets
1 cup chopped canned tomatoes,
  with juice
1/2 cup chicken or vegetable stock
2 cups shelled or frozen peas

1. In large heavy pan, heat oil. Saute garlic and ginger until
garlic is golden, about 5 minutes. Add cayenne, curry powder
and cumin and cook, stirring constantly, 30 seconds.
Add cauliflower, tomatoes and stock.

2. Cover, reduce heat to medium-low and simmer, covered,
until cauliflower is tender, about 12 minutes. Add peas
and cook 4 minutes longer.

3. Season with salt and pepper, and serve hot.
Penne with Broccoli, Tomatoes
and Black Olives

SERVES 4

Up the fiber in any pasta dish by
doubling the veggies and using
whole-grain noodles. Serve this
garlicky rendition with a green
salad and hot whole-grain bread
for a fast and simple meal.

10 oz. whole-grain penne pasta
4 cups broccoli florets
  (about 1 bunch)
2 Tbs. olive oil
1 small red onion, chopped
8 large garlic cloves, minced
3 medium roma tomatoes, diced
1/2 cup coarsely chopped
  kalamata olives
1/2 cup dry white wine
1 tsp. dried oregano, crumbled
1/2 tsp. dried crushed red pepper,
  or to taste
3/4 cup freshly grated Asiago or
  other hard cheese

1. Bring large pot of salted water to boil. Add pasta and cook
until tender but still firm, 10 to 12 minutes.

2. Steam broccoli florets until crisp/tender, about 5 minutes.
Rinse under cold water. Drain, and set aside.

3. Heat oil in large heavy skillet over medium-high heat. Add
onions and saute for 3 minutes. Stir in garlic and saute 1
minute more. Add tomatoes, olives, wine, oregano and red
pepper, and cook 5 minutes.

4. Drain pasta. Add pasta and broccoli to tomato mixture. Toss
gently to coat pasta, and cook about 3 minutes.

5. Season with salt and pepper. Transfer to large bowl.
Sprinkle with cheese, and serve immediately.
Cajun Red Beans and Rice

SERVES 4

Get a taste of New Orleans
with this high-fiber Southern
classic. Serve it with roasted
chicken, garlic-braised greens,
cold beer and jazz.

1 cup red beans
1 Tbs. olive oil
1/2 large onion, diced
1 celery rib, finely diced
4 garlic cloves, minced
1 Tbs. fresh thyme
1/4 to 1/2 tsp. cayenne pepper, or to taste
3 1/2 cups water
4 cups cooked brown rice
Fresh thyme for garnish

1. Place beans in enough water to cover and soak overnight.
Drain and rinse well. Repeat. Set beans aside.

2. In large, heavy pot, heat oil, and saute onion, garlic and
celery until tender, about 5 minutes. Stir in thyme and
cayenne pepper and saute 2 minutes. Add beans and
water. Bring to a boil, reduce heat and simmer, covered,
until beans are tender, 1 1/2 to 2 hours.

3. Serve over hot rice, garnished with fresh thyme sprigs.
Serve with side of garlic-braised greens.
Banana-Berry Smoothie

SERVES 2

1 cup raspberries
1 medium banana
2 cups skim milk, rice milk or
  soy milk
6 ice cubes

Combine ingredients in blender and puree until smooth.
Add honey if desired. Serve immediately.