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Smith - Peace, love & fibre: over 100 high-fibre recipes for the whole family

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    Peace, love & fibre: over 100 high-fibre recipes for the whole family
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Mairlyn Smiths hilarious approach to all foods nutritious and fibre-filled has made her a daytime television favourite. We live for her tasty recipes, her easy-to-digest prep advice, and, of course, her ability to never take herself too seriously. --Tracy Moore, host ofCityline
The worlds funniest home economist and self-appointed Queen of Fibre is back with a new cookbook to help you find the true secrets of a healthy lifestyle.

Mairlyn Smith has made it her mission to bring healthy living to the masses, and to show that high-fibre eating can still be fun and full of flavor. But, living healthfully isnt only about the food--its about how you cope with stress, how much you exercise, what your social circles are like, how much sleep you get, how much screen time you allow into your day and myriad other factors. And its because of Mairlyns belief in the overall power of mind, body and spirit that her personal motto has always been peace, love and fibre. She invites peace into her life through quiet moments in nature and a practice of gratitude; love comes from family, friends and a fulfilling career. As for fibre? Well, Mairlyn and fibre go way back. In fact, Mairlyn believes that in order to be on top of your game, you absolutely must have a fibre-rich diet.
In her newest cookbook, Mairlyn breaks down exactly what fibre is, and why it is such an important part of a healthy life. In the first section of the book, Fibre 101 or How to Get an A+ on Your Colonoscopy, Marilyn covers all the basics, using her trademark sense of humor and enthusiasm. Youll learn how fibre positively impacts your blood sugar levels and gut health, and how it reduces the risk of certain types of cancer. Even better, Mairlyn will teach you exactly how to create a more fibre-rich diet, without going overboard. Moving into the recipes, Mairlyn has got you covered for every meal and occasion: breakfasts, soups and dinner breads, salads, mains, sides and treats. Each recipe has nutritional breakdowns and helpful icons to highlight vegetarian, vegan, lactose-free and gluten-free dishes. Sprinkled throughout are Mairlyns musings on life, love and everything in between.
Both a beautiful cookbook and a treatise on healthy living,Peace, Love and Fibrewill have you feeling your best--inside and out--in no time at all.

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Copyright 2019 Mairlyn Smith All rights reserved The use of - photo 1
Copyright 2019 Mairlyn Smith All rights reserved The use of any part of this - photo 2
Copyright 2019 Mairlyn Smith All rights reserved The use of any part of this - photo 3

Copyright 2019 Mairlyn Smith

All rights reserved. The use of any part of this publication, reproduced, transmitted in any form or by any means electronic, mechanical, photocopying, recording, or otherwise, or stored in a retrieval system without the prior written consent of the publisheror in the case of photocopying or other reprographic copying, licence from the Canadian Copyright Licensing Agencyis an infringement of the copyright law.

Appetite by Random House and colophon are registered trademarks of Penguin Random House LLC.

Library and Archives of Canada Cataloguing in Publication is available upon request.

ISBN:9780147530929

ebook ISBN:9780147530936

Cover and book design by Lisa Jager

Photography by Mike McColl

Food styling by Joan Ttooulias

Chart on )

Published in Canada by Appetite by Random House, a division of Penguin Random House LLC.

www.penguinrandomhouse.ca

v532 a To my fabulously funny father who taught me that laughter can - photo 4

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To my fabulously funny father who taught me that laughter can carry you - photo 5

To my fabulously funny father, who taught me that laughter can carry you through many of lifes storms, and to my marvelous mother, who finally gave in and let me make pizza when I was 13 years old, catapulting my career into the wonderful world of food.

CONTENTS - photo 6
CONTENTS - photo 7
CONTENTS
Mairlyn Queen of Fibre Introduction A HEALTHY LIFESTYLE IS ABOUT MORE THAN - photo 8
Mairlyn Queen of Fibre Introduction A HEALTHY LIFESTYLE IS ABOUT MORE THAN - photo 9

Mairlyn, Queen of Fibre

Introduction

A HEALTHY LIFESTYLE IS ABOUT MORE THAN just what you eat. Its about how you cope with stress, how much you exercise, your social circles, your faith, how you face adversity, and a myriad of other factors.

If you eat 10 servings of vegetables and fruit every day but arent getting enough sleep, are eating highly processed foods regularly, are playing on your devices, and then are becoming an inert couch potato from 7 p.m. until bedtime, your long-term health can easily become affected in a negative way. Those vegetables and fruits are only part of what we call a healthy lifestyle.

To live your optimal life, you need to nurture not only your body, but your spirit as wellI always remind myself that health is not the absence of illness, but the total package of my lifes choices. Its because of my belief in the power of mind, body, and spirit working all together that my sign-off is to wish everyone peace, love, and fibre. But talk is cheap. I know youre wondering how I put these three ideas together to create my own healthy lifestyle.

I find peace in the quiet moments I spend each day being thankful for the life that I have, and in drinking tea out of my good teacups. I find peace whenever I reach out to others and offer help and kindness. Or when my husband and I go for a ride in the country, listening to music and walking in nature. I get love from my family and friends, and from loving what I do for a living: writing cookbooks and encouraging people to take care of themselves and their bodies. And fibre? Well, fibre and I go way back. I believe that without fibre in your diet, youll never be on top of your gameeither physically or mentally.

My faith in fibre started when I was studying foods and nutrition at the University of British Columbia, and it has grown exponentially over the years. As the health benefits of fibre kept popping up in my life, they spurred me on to create fibre-rich recipes.

My passion for the power of fibre escalated when I read an Australian study published in 2016 that indicated that a diet high in fibre was a key predictor of what the researchers called successful aging. They found that people who ate a diet rich in fibre had an almost 80% greater likelihood of living a long and healthy life. Those high-fibre eaters were also less likely to suffer from disability, depression, dementia, respiratory problems, heart disease, stroke, and cancer. Yes, the big C-word. Eating fibre had long been linked to a reduction in heart disease and type 2 diabetes, but cancer? That really got my attention.

That same year, findings from the Nurses Health Study II showed that women eating a high-fibre diet reduced their chances of developing breast cancer. The earlier they adopted a high-fibre eating lifestyle, the better the protection.

All this exciting news about fibres positive effects on heart disease, type 2 diabetes, depression, dementia, and cancer is worthy of a 21-gun salute, yet fibre just doesnt get the respect it deserves.

My mission is to change that.

As the self-appointed Queen of Fibre, I want you to start adding more fibre to your day, every day. No matter what your eating style is, Im here to help make that happen, one tip, one ingredient, one recipe at a time.

Incorporate fibre into your eating style and embrace the power of peace and love.

Wishing you all

peace, love, and fibre

Fibre 101 or How to Get an A on Your Colonoscopy EAT MORE FIBRE YOUVE HEARD - photo 10

Fibre 101 or How to Get an A+ on Your Colonoscopy

EAT MORE FIBRE. YOUVE HEARD THIS BEFORE and youre going to hear it in the future, because fibre is exceptionally good for your short-term and long-term health.

But why? What is the big deal about fibre anyway?

To understand the why, you first must know the what.

What Is Fibre & What Does It Do?

I could wow you with a long, amazing dissertation on this topic, but heres the mini version: fibre is a type of carbohydrate that the body cant truly digest. Fibre cant be broken down into sugar molecules like most other carbohydrates can, so it passes through the body undigested. And thats a very good thing. These undigested carbohydrates help keep your blood sugar levels on an even keel instead of ricocheting around like a crazed pinball machine. This is a tremendous plus for anyone living with diabetes, but also for anyone in general.

There are two main types of fibre, insoluble and soluble, and both are extremely important. Insoluble fibre does not absorb water; its main function is to keep everything moving through your gastrointestinal (GI) tract. Eating enough insoluble fibre will help prevent constipation and keep you regular. Some great sources of insoluble fibre are whole grains, most vegetables, wheat bran, and nuts.

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