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Hungry Girl Today: 05.24.07
Get ready to look at fiber in a whole new way!
We all know fiber is good for us; it fills us up and, for Points-counters, it can
help bring a food's Points value down (woohoo!). So seeking out foods that
have lots of fiber is a no-brainer. But one of our latest obsessions, a book
called The World's Healthiest Foods by our pal George Mateljan, turned us on
to an awesome way to evaluate which fiber-ific foods are really the best. In
the book (which is pretty much a food BIBLE), foods are evaluated based on
several factors, including the nutrient content in relation to the amount of
calories the food contains. Based on this fancy formula, the book has
determined that the following are some of the BEST sources of dietary fiber
in the world. Are you ready? Here goes...
1. Raspberries (1 cup = 60 calories, 8.3g fiber)
Fun Facts: In addition to their fiber-ificness, raspberries provide powerful
antioxidants, promote overall health and taste great, too! Raspberries retain
the maximum amount of nutrients and taste best when they're eaten fresh
rather than cooked in recipes. Try topping your cereal with some, or
whipping up a berry good smoothie with 'em!
2. Cauliflower (boiled, 1 cup = 29 calories, 3.4g fiber)
HG Tips: Steam or boil it thoroughly and then mash it up -- it's a great
mashed potato swap or the start to a super-low-cal creamy dip (just add
some spices like garlic salt and parsley)! And store uncooked cauliflower in a
paper or plastic bag in the refrigerator, where it will keep for up to a week.
To prevent moisture from developing in the florets, store it with the stem
3. Collard Greens (boiled, 1 cup = 49 calories, 5.3g fiber)
The 411: Collard greens are an excellent source of vitamin A, vitamin C,
manganese, folate, dietary fiber, and calcium. They're also a very good
source of potassium, vitamin B2 and vitamin B6, and a good source of
vitamin E, magnesium, protein, omega-3 fatty acids, vitamin B1, vitamin B5,
niacin, zinc, phosphorous and iron. Yowsa! Try this smoky-tasting cousin of
kale boiled and topped with reduced fat grated parm for a vitamin-packed
4. Broccoli (steamed, 1 cup = 44 calories, 4.7g fiber)
Fun Facts: Broccoli is CRAZY-high in vitamins C & K and, like most
cruciferous veggies, it is a major cancer-fighter. It also tastes great raw or
cooked, and in salads, soups and stir-fries. WE HEART BROCCOLI!
(Psst...Check out our recipe for a creamy crab burrito stuffed with the mini
5. Swiss Chard (boiled, 1 cup = 35 calories, 3.7g fiber)
Report Card: Sez the book, "If vegetables got grades for traditional nutrients
alone, Swiss chard would be one of the vegetable valedictorians. The vitamin
and mineral profile of this leafy green vegetable contains enough 'excellents'
to ensure its place at the head of the vegetable Dean's List." Go, Swiss
chard, go! Try steaming some up and drizzling with lemon juice, balsamic
vinegar or your favorite flavor of Wish-Bone's Salad Spritzers; then serve it
as a side dish!
6. Spinach (boiled, 1 cup = 41 calories, 4.3g fiber)
Why it Rocks: Not only does spinach taste great, it can protect against
osteoporosis, heart disease, colon cancer, arthritis and other diseases, as
well. It can also help protect brain function (a very good thing -- we enjoy
our brains and would like to maintain them). Get your Popeye on with our
award-worthy, super-creamy, famous spinach dip!
7. Celery (1 cup = 19 calories, 2g fiber)
The Dirt on Celery: It has been used to fight high blood pressure and has
been known to lower cholesterol. Celery is an excellent source of vitamin C.
It also adds a nice crunch to tuna salad (made with fat-free mayo, of
course), and it tastes fantastic dipped in Vivi's Original Sauce Classic
Carnival Mustard (click here for the details on that!).
8. Cabbage (shredded & boiled, 1 cup = 33 calories, 3.5g fiber)
Betcha Didn't Know: Cabbage has a long history of use as both a tasty food
and as a medicine -- it's been used to treat a variety of health conditions.
Red cabbages contain significantly more protective phytonutrients than white
cabbages. And raw cabbage juice is well documented as being remarkably
effective in treating peptic ulcers. (Psst...Get your fill with our awesome 0-
Point cabbage soup!)
For more interesting food facts, findings, tips, tricks and recipes, PLEASE
PLEASE check out George's amazingly fantastic book. IT ROCKS and
basically has everything you ever wanted to know about which foods are the
best for you and why, including info on how to store them, how to cook them,
etc. And it's pretty and easy to use, too. We're OBSESSED with it and you
will be, too!
Looking for MORE fun ways to get your fiber? Check out HG's rockin' finds!
Chew on This:
May is National Hamburger Month. Check out HG's Burger on the Double. It's
HG News You Can Use: BOCA meatless products ROCK! HG LOVES their
awesome lasagna, chili, b-fast wraps, burgers and more. All BOCA products
are lower in fat and saturated fat and most are lower in cholesterol and
calories than their meat-based counterparts. Click here for the 411!
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