November 16, 2009

Bulking up Thanksgiving Dinner

If Thanksgiving for you means birds stuffed with white bread...
this year try these high fiber tips instead:

  • Sub sweet potatoes: sweet potatoes with their skins have on average 1 gram of fiber more per serving than do white potatoes
  • Blanch veggie sides: avoid boiling your vegetables to death! A quick dip in boiling water minimizes the loss of vegetables' nutrient content. Overcooking also degrades the fibrous structure of vegetables, resulting in a mushy, less nutritious mess
  • Whole grain stuffing: use 100% whole wheat bread instead of white bread in stuffing recipes
  • Get cruciferous: try a high fiber vegetable side like 1 cup of cooked cauliflower for 3 grams of fiber or a cup of cooked broccoli for 5
  • Stick with pumpkin pie: if you're debating over a piece of pumpkin or pecan pie - go with the pumpkin. While one cup of canned pumpkin has 7 grams of fiber compared to 9 grams in a cup of pecans, the average piece of pecan pie has 200 calories more per slice - making pumpkin the overall healthier dessert
  • Sneak in whole wheat flour: play around with baked goods recipes by substituting up to half of the all-purpose white flour with whole wheat flour