| Okay. It's official. The holidays are here. Here's a hint | | | | olivesDIRECTIONS:1. Mince garlic in the bowl of a food |
| from Fiberlady. If you want to control overeating this | | | | processor. Add black beans, 2 tablespoons reserved |
| holiday season, choose foods high in fiber.Eating high | | | | liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon |
| fiber foods will satisfy your hunger and make you feel | | | | cumin, 1/2 teaspoon salt, and 1/8 teaspoon cayenne |
| full. By selecting high fiber recipes for your holiday | | | | pepper; process until smooth, scraping down the sides |
| menu, you can offer foods that may lower the | | | | as needed. Add additional seasoning and |
| absorption of fats so you can avoid the dreaded | | | | liquid to taste. Garnish with paprika and Greek |
| holiday weight gain. Maybe you won't find yourself | | | | olives.Total Fiber: 4 gramsWhite Bean and Red Onion |
| gorging on the usual array of fattening cookies, pies | | | | Salad6 to 8 servingsINGREDIENTS:2 (15-oz.) cans |
| and brownies.It's incredibly easy to incorporate those | | | | cannellini beans (white kidney)1/4 small red onion, |
| precious grams of dietary fiber into your holiday | | | | peeled and thinly sliced1/4 cup Extra Virgin Olive Oil2 |
| menus. Just remember your goal is to consume 25-35 | | | | tbsp. Balsamic Vinegar1/2 tsp. kosher salt1/4 tsp. |
| grams of daily fiber for a multitude of health | | | | freshly ground black pepperSnipped fresh |
| benefits.So with you and your guests in mind, let me | | | | basilDIRECTIONS:Drain beans into a colander and rinse |
| share a delicious high fiber menu from appetizer to | | | | under |
| dessert. Spread some yummy black bean hummus on | | | | cold water; drain well. Place in a medium bowl with |
| toasted whole wheat pita bread or crackers; savor a | | | | onion. Whisk together oil, vinegar, salt and pepper and |
| healthy serving of white bean salad; carve the roasted | | | | pour over beans; toss well to coat. Cover and chill for |
| turkey with too good stuffing; butter a piping hot whole | | | | at least 1 hour, stirring occasionally. |
| wheat roll; dish some lively greens with toasted | | | | Top with fresh basil before serving.Total Fiber: 5 |
| pecans; and slice a piece of fiber-rich sweet potato | | | | gramsNotice the total grams of fiber in just those two |
| pie.You're probably thinking it isn't very nice of me to | | | | dishes alone! That, my fiber-rich friends, counts for |
| whet your appetite without sharing those recipes. | | | | about one third of your quota for daily dietary fiber. |
| Fiberlady (yours truly) didn't get her reputation by eating | | | | Preheat your oven and sip a glass of pinot noir while |
| white rice and Wonderbread. Allow me to tempt you | | | | you look at the rest of these high fiber recipes and |
| with the first few courses...Black Bean Hummus | | | | more at The holiday gift that keeps on giving, even into |
| Appetizer8 servingsINGREDIENTS:1 clove garlic1 (15 | | | | the new year.Stephanie Shank (a.k.a. Fiberlady) has |
| ounce) can black beans; drainand reserve liquid2 | | | | studied good nutrition since her days of mothering |
| tablespoons lemon juice1 1/2 tablespoons tahini3/4 | | | | began 15 years ago which prompted her commitment |
| teaspoon ground cumin1/2 teaspoon salt1/4 teaspoon | | | | to a high fiber lifestyle and the development of her |
| cayenne pepper1/4 teaspoon paprika10 Greek | | | | informative website High Fiber Health. |