Fiber Sans Veggies

Is it possible? The following combo comes up all too often: The desire to get healthy challenged by an extreme dislike for veggies. It’s possible that the right veggie experience just hasn’t happened yet. But until then–and also handy to know when your favorite veggies are out of season–here are a handful of ways to get closer to your 40-gram daily fiber goal without veggies in the picture:

Breaking Down the 40-Gram Goal:
10 grams of fiber per meal (3 of those) + 5 grams of fiber per snack (2 of those)

  • 1 slice high-fiber bread: 6 grams fiber
    So? A whole PB sandwich meets your meal-time fiber goal
  • ½ cup cooked beans or lentils (legumes): 7 grams fiber
    How to Eat? Add to pasta sauce, soups, and stir-fries, and blend into dips
  • ½ cup bran cereal such as All-Bran: 10 grams fiber
    How to Eat? Add to non-dairy yogurt & trail mix
  • 2 tablespoons ground flaxseed meal (like Bob’s): 4 grams fiber
    How to Eat? Add to anything, such as soy yogurt, fruit salad, dips, cereal, smoothies…
  • high-fiber snack bars: 9-12 grams fiber each; Gnu Foods are the best and have 12 grams fiber each
  • 1 cup berries: 8 grams fiber (raspberries, blueberries, blackberries, chopped strawberries)
  • ½ cup oat bran (similar to Cream of Wheat, my fave TJ’s seen here): 7 grams fiber
    How to eat? Microwave it with cinnamon, Truvia, dried fruit, nuts, and a dash of unsweetened non-dairy milk
  • And if you can resort to veggies (encouraged), try the highest fiber ones such as sun-dried tomatoes, artichoke hearts, broccoli, eggplant, and parsnips which have 7-8 grams fiber per serving

Happy fibering!

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2 Responses to Fiber Sans Veggies

  1. M. Reilly says:

    Dear Jennifer: Its hard to believe that some people don’t like vegetables. I think these people don’t know how to cook. Soy beans, zucchini, red peppers, and whatever sauteed with a little olive oil/low-fat butter and kosher salt is not only good for you but wil be craved if you do it right. You can add anything to this: broccoli, chilis, along with different seasoning like Chinese spices along with Hoisin sauce, sesame oil and a dash of soy sauce. Most kids wil devour it. Serve this with a salad with oilive oil and little lime and kosher salt and perhaps breaded fish or chicken. Its cheap, excellent cuisine, and completely good for you. Thanks Jen for your inspiration! Mike R.

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