BY SIERRA ROSALES
For the new year, one of my personal resolutions is to include more fiber in my diet. I already have enough stress in life, so making sure to eat foods filled with fiber is one way to keep my digestive system — and myself — happier.
Fiber can fit into any dish, from hors d’oeuvres to main courses. Some good sources of fiber are vegetables, beans, whole grains and fruits. Some surprising sources of fiber are nuts, seeds and even popcorn. Beans, broccoli and berries are some of the richest sources of fiber.
According to the Mayo Clinic, fiber can normalize and maintain bowel movements, which can reduce constipation and bloating, as well as lower cholesterol levels, control and lower blood sugar levels, help with weight loss and even help you live longer by reducing risk of cancer and cardiovascular disease.
The Mayo Clinic recommends 38 grams a day for men and 25 grams a day for women under the age of 50. For those over the age of 50, recommendations are just a few grams less. It may seem like a lot of fiber, but it is certainly feasible.
I talked with one of our WIC volunteers and West Virginia University nutrition students, Brennah Groves, about how she fits fiber into her diet. Brennah enjoys making salads and snacking on her favorite vegetable — broccoli — often. One of Brennah’s favorite side dishes is broccoli and cheese casserole.
While the cheese in the casserole doesn’t have any fiber, the broccoli and the whole wheat, gluten-free crackers Brennah tops her casserole off with are both great sources of fiber and provide many other benefits.
This month, I wanted to share a side dish and an appetizer that can provide some fiber that you can share throughout the year. Adding cauliflower to your mashed potatoes can add nutrients and fiber without sacrificing flavor or texture. I added the eggplant dip as an interesting appetizer loaded with vegetables and fiber.
Items marked with an asterisk (*) are available through Monongalia County Health Department WIC. Please contact us at 304-598-5181 for more information.
CAULIFLOWER MASHED POTATOES
- 1 head cauliflower *
- 4 potatoes *
- 1/2 stick of butter or 4 tablespoons
- 1/2 cup of milk *
- Cheese (if desired) *
- 1 tablespoon pepper
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
Boil cauliflower and potatoes separately until soft.
Mash potatoes and the cauliflower together with the seasonings, butter, milk and cheese (if you like cheesy potatoes).
EGGLPLANT DIP
- 1 eggplant *
- 1 tomato *
- 1 red onion *
- 6 garlic cloves
- Salt
- Pepper
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice (1/2 lemon) *
- 1 tablespoon tomato paste
Chop up all vegetables into small chunks.
Add vegetables and garlic cloves to a baking sheet covered with tin foil. Drizzle olive oil and cover with salt and pepper. Bake at 400 degrees for 45 minutes.
Add all roasted vegetables into a food processor or blender and add tomato paste and lemon juice. Blend until smooth.
Serve with crackers and vegetables like carrots, celery and cauliflower. I recommend using toasted bread or crackers.
