 by Valerie
Costanza, RD Fiber is what puts the bulk in lettuce, the
crunch in carrots and the chewiness in bread. Although our bodies do
not break down fiber and we are not nourished by it, it plays a vital
role in our health.
Fiber helps prevent constipation, gallbladder disease
and diverticulosis and promotes healthy cholesterol, blood pressure
and blood sugar levels. Not only is fiber beneficial for disease
prevention, it is also a key factor in weight management.
It is one of those important nutrients of which we
just don’t get enough. The typical American consumes only half
of the recommended amount of fiber each day. To get more fabulous
fiber into your diet include:
• Whole fruits and vegetables
vs. juice
• Whole grain products vs. refined or enriched grain products
• Beans and legumes
• Rolled or steel cut oats
Here’s a recipe for Three
Bean Chili that provides lots of fiber for your body.
Three Bean Chili (Serves eight.)
INGREDIENTS:
3/4 cup each dried cannellini or red kidney beans, black beans
and Anasazi beans, picked over and rinsed, soaked overnight, and
drained
4 cups water
1 bay leaf
1 1/2 teaspoons salt
2 large green bell peppers, roasted and seeded
2 large red or yellow bell peppers, roasted and seeded
3 tablespoons olive oil or canola oil
1 yellow onion, chopped
4 cloves garlic, minced
1 tablespoon chili powder
1 tablespoon dried oregano
2 teaspoons ground cumin
1/2 teaspoon red pepper flakes
4 tomatoes, peeled and seeded, then diced
1/3 cup chopped fresh cilantro (fresh coriander)
6 tablespoons shredded queso asadero or Monterey Jack cheese
2 green (spring) onions, including tender green tops, thinly sliced
Directions:
In a large saucepan over high heat, combine the beans, water,
bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the
heat to low, cover partially and simmer until the beans are tender but
still firm, 60 to 70 minutes. Drain and discard the bay leaf.
When the beans are cooked, coarsely chop the roasted bell
peppers and set aside. In a large saucepan, heat the oil over medium
heat. Add the yellow onion and saute until soft and lightly golden,
about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red
pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant,
1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and
cilantro and cook until the tomatoes are heated through, 5 to 6
minutes.
Ladle the chili into individual bowls and sprinkle with the
cheese and green onions.
Nutrition Facts per Serving:
Calories 300; Monounsaturated fat 4
g; Protein 16 g; Cholesterol 5 mg; Carbohydrates 45 g; Sodium 486 mg;
Total fat 8 g; Fiber 16 g; Saturated fat 1 g.
For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223
and schedule an appointment. |
