 |
High-Fiber Recipes for a Slimmer,
Healthier You
Rising temperatures call for quick and easy recipes that keep you cool and
refreshed, but making healthy choices about what
you eat is just as important—especially during swimsuit season. Luckily,
with summer right around the corner, you’ll find plenty of garden-fresh
selections that can satisfy your taste buds without sacrificing your
waistline.
Foods that are high in fiber such as fruit and vegetables are typically low
in calories but add plenty of bulk to the diet, in turn helping you feel full
longer after each meal. Plus, fiber-rich foods help slow digestion and keep blood
sugar levels in check, so you’re less likely to experience those in-between cravings
that can lead to overeating. And if that’s not enough, research has also shown
that fiber can help eliminate calories from your diet by absorbing calories from
foods already consumed and “flushing” them out of the body with each healthy
bowel movement—talk about a powerful weight loss tool!
So as you’re getting ready to head to a Memorial Day barbeque, bring along one
of these cool summer salads or serve up some mouthwatering mango sorbet. Rest
assured—it’s one indulgence that doesn’t come with a side of guilt.
Jicama
and Mango Salad
Ingredients | Salad/Dressing:
- 1 head red leaf lettuce, chopped
- 1 head romaine, chopped
- 1 mango (peeled, pitted and sliced) \
- ½ jicama, cut into thin strips
- ½ red onion, finely chopped
- ½ cup extra virgin olive oil
- 2 tbsp. apple cider vinegar
- 1 cup fresh parsley, chopped
- ½ cup fresh cilantro, chopped
- 1 clove fresh garlic, chopped
- 1 ounce shallots, diced
- ½ tbsp. honey
- Sea salt and fresh black pepper to taste
- 1 avocado (pitted, peeled and sliced)
Directions: Combine red leaf lettuce and romaine in a large bowl. Add mango, jicama
and onion. To prepare the dressing, combine the olive oil and vinegar
in a blender. Add the parsley, cilantro, garlic, shallots, honey, salt
and pepper. Blend until smooth. Pour dressing over salad mixture (just
enough dressing to moisten salad) and toss gently. Garnish with avocado.
Serves 6
|
Garden Harvest
Salad
Ingredients:
- ½ tomato, diced
- ¼ cup cucumbers, sliced into rounds
- ¼ cup endive, cut into thin strips
- ¼ cup small white beans (canned),
- rinsed and drained
- ¼ cup garbanzo beans (canned),
- rinsed and drained
- ¼ cup raw almonds (soaked overnight in water)
- 1 tbsp. raw sunflower seeds
- 3 radishes, sliced into thin rounds
- ¼ cup red onion, sliced
- 3 cups mixed baby greens (arugula, romaine, radicchio,
spinach, red and green leaf)
- ¼ cup carrots, julienned
- 2 ribs celery, chopped
- ¼ cup fennel, sliced
Directions: Combine
all ingredients in a large bowl and toss well. Garnish with your favorite
dressing or balsamic vinegar and olive oil. Serves 2. |
Mango
Sorbet
Ingredients:
Directions:
Combine natural sweetener and water in a small saucepan and place over
low heat. Stir until sweetener dissolves and clear syrup remains. Remove
from heat and let cool to room temperature. Combine mangoes, lime juice,
table fiber and syrup in a blender or food processor. Blend until completely
smooth (approximately 30 seconds). Cover and place in freezer overnight.
Serve and enjoy. (Note: You may also use a commercial ice cream maker to
prepare sorbet.) Serves 8 |
Yours in Great Health,
Brenda Watson, C.N.C. |
|
|
 |
 |
 |
|
