April’s theme for the month is …………FIBER
This week we are going to take a look at some good fiber tips!! We are going to look at fiber rich foods that include, whole wheat pasta, fruits, vegetables, and legumes. Lets look at Whole Wheat Pasta first.
Whole wheat pasta is a fiber rich food. Try changing out your white enriched pasta for a whole wheat variety. There are some delicious whole wheat pastas, that even contain Omega’s. If the color of the whole wheat pasta is the problem, try Barilla or Healthy Harvest. They have varieties that are lighter in color, but have just as much fiber, and with spaghetti sauce poured over……your kids will never know. Just a little tip with whole wheat pasta…..don’t over cook it—- it will get mushy fast!
Next, have fruits and vegetables available, everyday. Place a big fruit bowl on your counter filled with a variety of fruits that are in season! After shopping at the store, come home and prep your veggies. Wash and cut your veggies and have them in baggies in your refrigerator. Studies have shown that foods you see on the counter and that are quickly available…….you will eat them. That saying goes both ways……….. so watch that big bag of chips on your counter.
Another delicious vegetable food choice is Eda Mame. Eda Mame or soybeans are such a fast vegetable to fix and so nutritious. My kids make a bowl everyday after school. Costco carries the bags in the freezer section, next to the frozen corn. Just take out one of the small bags, pour into a large shallow bowl, fill 1/2 way with water, and then microwave for 3 minutes. This just steams the pods. After 3 minutes drain the water and shake salt over the pods. Then pop the beans into your mouth!! Just don’t eat the pod shell. They are rough and too hard to chew. You just want the soybean that is inside. Soybeans are a great source of protein and a nutritious vegetable.
Look at beans again! Try to add beans(legumes) 4 times a week. There are so many great beans you can eat, everyday. As a time saver, buy canned beans. Just make sure you rinse them and drain them. I like to keep a can of rinsed black beans in my refrigerator for a quick snack. Add some fresh chopped tomatoes, feta, and a sprinkle of basil…delicious!
This week take a look at the foods you have in your house and add some more high fiber foods to your day!! Enjoy all the rich yummy foods that nature has for you!
Next weeks question is…..Why eat more whole grains?
my little guy loves edamame too!
i’m just glad he’ll eat something healthy every once in a while..
my kids come home from school and whatever is on the counter they eat. Even things they might not normally eat. I love putting edamame, nuts, snap peas, hummus and a favorite is dried figs or other dried fruits