Fiber is a healthy and low cost addition to family meals.
Here are some tips to add more fiber to your diet:
Oats
• Mix a cup of plain oatmeal into ground meat when making meatballs, tacos, or burgers.
• Add toasted oats to popcorn, peanuts and raisins for a high fiber trail mix. Toast oats in an oven at 350 degrees for 10 minutes, stirring every 5 minutes until a light brown color.
Beans
• Mash beans and add to sauces, soups, or mashed potatoes. Chickpeas work best!
• Mash beans and add your favorite herbs to make a tasty dip for vegetables or chips.
• Add black beans or kidney beans to salsa, tacos or burritos.
Fruits and Vegetables
• Add frozen berries to low-fat yogurt.
• Keep the skins on potatoes when making mashed or roasted potatoes.
• Add frozen mixed vegetables to spaghetti sauce.
• Add mashed cauliflower to casseroles, mashed potatoes or eggs when making scrambled eggs. To mash cauliflower cook fresh or frozen cauliflower in the microwave for 10-15 minutes or until tender.
|
