Valerie Ferguson - High Fibre Cookbook: An Inspiring Collection of Delicious and Healthy Recipes for All Occasions
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- Book:High Fibre Cookbook: An Inspiring Collection of Delicious and Healthy Recipes for All Occasions
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HIGH FIBRE
COOKBOOK
Consultant Editor:
Valerie Ferguson
LORENZ BOOKS
This edition is published by Lorenz Books, an imprint of Anness Publishing Ltd, Blaby Road, Wigston, LE18 4SE
www.lorenzbooks.com; www.annesspublishing.com
If you like the images in this book and would like to investigate using them for publishing, promotions or advertising, please visit our website www.practicalpictures.com for more information.
Publisher: Joanna Lorenz
Editor: Valerie Ferguson & Helen Sudell
Designer: Andrew Heath
Production Controller: Steve Lang
Recipes contributed by: Carla Capalbo, Kit Chan, Maxine Clark,
Frances Cleary, Carole Clements, Roz Denny, Patrizia Diemling,
Rosamund Grant, Rebekah Hassan, Christine Ingram, Maggie
Mayhew, Maggie Pannell, Katherine Richmond, Anne Sheasby,
Steven Wheeler, Elizabeth Wolf-Cohen.
Photography: William Adams-Lingwood, Karl Adamson,
Edward Allwright, James Duncan, John Freeman, Michelle
Garrett, Amanda Heywood, David Jordan, Patrick McLeavey,
Michael Michaels, Thomas Odulate.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any way or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the copyright holder.
The information presented in the table on page 7 has been compiled from McCance and Widdowsons The Composition of Foods, 5th edition and relevant supplements. Data is reproduced with the kind permission of The Royal Society of Chemistry and Controller of Her Majestys Stationery Office. A CIP catalogue record for this book is available from the British Library
Anness Publishing Limited 2013
C OOKS N OTES
Bracketed terms are intended for American readers.
For all recipes, quantities are given in both metric and imperial measures and, where appropriate, in standard cups and spoons. Follow one set of measures, but not a mixture, because they are not interchangeable.
Standard spoon and cup measures are level. 1 tsp = 5ml, 1 tbsp = 15ml, 1 cup = 250ml/8fl oz. Australian standard tablespoons are 20ml. Australian readers should use 3 tsp in place of 1 tbsp for measuring small quantities.
American pints are 16fl oz/2 cups. American readers should use 20fl oz/2.5 cups in place of 1 pint when measuring liquids.
Electric oven temperatures in this book are for conventional ovens. When using a fan oven, the temperature will probably need to be reduced by about 1020C/2040F. Since ovens vary, you should check with your manufacturers instruction book for guidance.
Medium (US large) eggs are used unless otherwise stated.
P UBLISHERS N OTE :
Although the advice and information in this book are believed to be accurate and true at the time of going to press, neither the authors nor the publisher can accept any legal responsibility or liability for any errors or omissions that may have been made nor for any inaccuracies nor for any loss, harm or injury that comes about from following instructions or advice in this book.
Anness Publishing Limited 2013
ISBN 9781781140642
Dietary fibre, or non-starch polysaccharides (NSP) as it is more accurately called, plays an essential part in a properly balanced diet. It is important for maintaining a healthy digestive system and in the prevention of heart disease and certain cancers. The average amount of fibre eaten is 1113 grams per day, although the recommended daily intake is between 1218 grams.
It is very easy to increase the fibre content of your meals by simply replacing refined ingredients with unrefined ones or by adding extra beans, fruit or vegetables to dishes. It is worth keeping a stock of high fibre ingredients in your store cupboard brown rice, canned and dried beans, peas and lentils, oats, seeds, wholemeal (wholewheat) flour and wholewheat pasta. A good supply of fresh fruit and vegetables not only increases the fibre in the diet, but also provides important vitamins and minerals.
All the tempting and nutritious recipes in this book contain a minimum of 4 grams of fibre per serving. There is also useful information on increasing fibre in your diet. This is your first important step to increased health, vitality and general well-being.
While it is easy to change to a diet that is higher in fibre, it should be done gradually, as sudden changes to your eating patterns can upset your digestive system. For example, use a mixture of white and wholemeal (wholewheat) flours when you first introduce fibre into your diet.
There are many more ways of increasing the fibre in your diet than simply adding bran. In fact, wheat bran can be an irritant and contains a substance called phytate, which may interfere with the absorption of minerals. If you choose foods that are naturally high in fibre, you will also benefit from other important nutrients in those foods. Simply switching from white to wholemeal bread, white pasta to wholewheat pasta, white rice to brown rice or choosing wholewheat breakfast cereals, are easy ways of gradually introducing more fibre into your diet.
Add dried fruit, such as raisins, chopped, ready-to-eat dried pears or peaches, to breakfast cereals or porridge. Extend soups by adding cooked pulses, such as beans, peas or lentils. Add grated root vegetables to casseroles, stews and sauces. Use wholemeal breadcrumbs in stuffings, coatings and toppings.
Avoid peeling fruit and vegetables whenever possible, but always wash them thoroughly. Potatoes are especially delicious cooked in their skins whether baked, boiled or even roasted.
Serve pulse-based dishes as a change from meat- or fish-based ones. Choose fresh or dried fruit salad or compote, wholemeal bread pudding, wholemeal crumbles or fruit cakes for dessert. Serve wholemeal bread, rolls, pitta bread or toast with each meal.
Make sandwiches using wholemeal, wholegrain or Granary bread, and snack on fresh or dried fruit.
The information shows dietary fibre in grams per 100 g/3 2 oz of foodstuff.
Fibre (g) | |
Breads | |
brown | 3.5 |
Granary | 4.3 |
white | 1.5 |
white with added fibre | 3.1 |
wholemeal (whole-wheat) | 5.8 |
wholemeal pitta | 6.4 |
Breakfast cereals | |
All-bran | 24.5 |
Branflakes | 13.0 |
Cornflakes | 0.9 |
Fruit n Fibre | 7.0 |
muesli (no added sugar) |
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