At dinner
Toss ½ cup of chickpeas into a pot of your favorite soup. They'll take on the flavor of the soup and tack 6 g fiber onto your bottom line.
Swap a sweet potato for your standard spud. Sweet potatoes have 2 g more fiber per tuber than the typical variety. Not a fan? At least eat the skin of the regular potato. It alone has 1 g fiber.
Shake 'n' bake some fiber into your chicken by coating it with a mixture of one teaspoon paprika, one teaspoon thyme, two tablespoons ground flaxseed, and cup flour. You'll get 4 g fiber, thanks to the flaxseed.
Go wild when you make rice. Cup for cup, wild rice has three times the fiber of white.
Doctor your favorite jarred pasta sauce with cup of frozen chopped spinach. The spinach will adopt the flavor of the sauce and pad the fiber count by more than 2 g.
Prepare whole wheat or spinach pasta instead of the regular semolina kind. A cup of either has 5 g fiber.
Cook your broccoli, cauliflower, and carrots and you'll take in 3-5 g fiber per serving, up to twice what you'd have gotten had you eaten them raw. (Heat makes fiber more available.)
Use uncooked oatmeal instead of bread crumbs in your next meat loaf. Add cup of oats per pound of ground meat and you'll boost the total fiber count to more than 8 g.
At dessert
Top a bowl of ice cream with sliced fresh berries in lieu of syrup. A half cup of raspberries provides 4 g fiber; strawberries and blueberries pack half that amount.
Introduce your pie hole to a slice of apple, cherry, or berry pie and you'll be up a couple of grams of fiber. Cake doesn't have nearly as much fiber unless you eat the candles.
» Health archive
Men's Health Philippines - September 2005 Issue
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Don't choose just any candy bar. Choose a nutcase.
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