Liz Scott - The Complete Idiots Guide to High-Fiber Cooking

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Table of Contents

Introduction

There are any number of reasons you may have decided to explore high-fiber cooking. Maybe your doctor suggested you increase the amount of daily dietary fiber you consume to help with a digestive issue. Maybe you heard that fiber can help lower cholesterol and, consequently, be beneficial for people with heart disease. Maybe some of these health problems exist in your family history and youre hoping to ward off any potential diseases that might be waiting to emerge by consuming a diet higher in fiber as a preventive move. Or your weight may be the issue at handlosing it or maintaining it. Or perhaps all those things the experts are saying about the importance of fiber are finally starting to make sense to you.

No matter what brought you here, the question for everyone is, no doubt, How do I do this fiber thing? Apart from eating bran and chomping on raw veggies, how do I get fiber into a normal, daily eating routine thats easily accomplished and perhaps, most importantly, not just edible, but delicious?

In your hands is the answer to those questions. In the following pages youll not only learn about the basics of fiber and nutrition, youll discover more than 180 amazing recipes that will add excitement and taste to your fiber quest. Highly user-friendly and even a bit entertaining at times, youll find everything you need right here.

So without further ado, lets begin our journey toward high-fiber health and great eating!

How This Book Is Organized

There are seven parts to this book:

Part 1, The Lowdown on High Fiber, answers any questions you may have about what fiber is, where to find it, and how much you should shoot for. Included are many helpful tips for setting up your pantry with some essential high-fiber ingredients.

Part 2, Breakfast and Brunch, launches you straight into the first meal of the day with terrific ideas for hot and cold cereals, as well as muffins, pancakes, and egg dishes.

Part 3, Fiberful Snacks and Beverages, shows you how you can snack and drink your way to your fiber goals with some incredible munchies and mixes.

Part 4, The Lunch Menu, is chock full of sensational soups, salads, and sandwiches, all made with an eye toward fiber and incredible taste.

Part 5, Whats for Dinner? provides delicious recipes for everything from chicken to fish to beef, as well as some outstanding vegetarian entres and pasta dishes that will astound you with flavor and variety while still keeping the focus on fiber.

Part 6, Supplemental Sides, introduces you to fiber-rich vegetable, bean, and grain recipes that bring great taste and rich fiber to any meal.

Part 7, Desserts and Sweet Treats, shows that even your sweet tooth can be happily catered to when cooking high fiber.

Extras

Youll come across many boxed notes throughout the book that offer you a little extra information. Watch for these:

Fiber Optics

Here youll find helpful definitions of some unusual terms and ingredients.

Grist for the Mill

These boxes contain a wealth of facts, figures, and amusing trivia.

Smooth Move

Check out these tips and hints to make your high-fiber cooking a bit easier and more fun.

Acknowledgments

No book ever sees the light of day without the hard work and loving care of many, many people.

Id like to thank the staff at Alpha, in particular, Tom Stevens and Christy Wagner, for their terrific support and patience. Marilyn Allen and Coleen OShea are my heroes at the Allen OShea Literary Agency. Kudos to Larry Chilnick for sending me in their direction. Thanks also to Raj Kumari for her indispensable help with nutrition analysis.

I am blessed with a wonderful group of friends and family who have always been my biggest fans. Thanks to Jennifer, Anna, Jimmy, Rich, Nancy, and Connie for always being there. Thanks also to Momwho would have really enjoyed hearing snippets from this book and sampling the recipes. Finally, to Babymy feline best friend of 18 yearshow you put up with me Ill never know.

Special Thanks to the Technical Reviewer

The Complete Idiots Guide to High-Fiber Cooking was reviewed by an expert who double-checked the accuracy of what youll learn here, to help us ensure that this book gives you everything you need to know about cooking delicious high-fiber meals at home. Special thanks are extended to Lisa Vislocky.

Trademarks

All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books and Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark.

Part 1

The Lowdown on High Fiber

Lets get up close and personal with this amazingly healthy thing called fiber. What exactly is it, why do you need it, and where can you find it? All these questions and more are addressed in Chapter 1 as we pave the way toward one of the most important and, surprisingly, neglected facets of healthy cooking. From recommendations for daily intake to lists of top-performing ingredients, youll find all you need to know to embark on a high-fiber cooking and eating plan thats simple and delicious.

Getting your kitchen geared up for cooking the high-fiber way is the focus of Chapter 2. We compare and contrast some common ingredients in your pantry to determine which ones suit you best in your fiber quest. We take a quick look at the pros and cons of fresh versus frozen versus canned ingredients and get a lesson on the optimal way to store and care for these ingredients. We also see how fiber-conscious cooking fits into any type of eating plan and can be an ally in any overall healthy food approach.

Chapter 1

Finding Fiber in a Refined World

In This Chapter

The fuss about fiber

Your daily dietary goals

Fiber-rich foods

Fiber is an essential part of your diet, but how much do you need and where can you find it? In a world where our food has become fast, mass-produced, and highly processed, dietary fiber is more important than ever.

All the furious fuss you may have noticed on food manufacturer labels (good source of fiber) as well as ads on TV encouraging you to eat more fiber is actually good advice. Without it, your health can be way below par, prompting problems with digestion, obesity, glucose tolerance, and the like. With fiber, you can be well on your way to enjoying excellent physical condition and vigor, while warding off potential calamities such as heart attacks, diabetes, and even cancer. Sounds pretty important, right?

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