High Fiber Musts

By: Nikki Nies

High fiber diets are always tooted as a lifestyle must! What does high fiber mean, you ask? It means consuming a diet of at least 21-25 g of fiber for women and 30-38 grams of fiber for men.  If meal planning isn’t part of your daily routine, it’s easy to let the days go by and not fulfill the daily fiber recommendations.  Gradually increase your fiber intake as a quick surge in fiber can lead to bloating and gas.

The best way to consume a high fiber diet is to eat more foods that have a higher fiber content! Can you guess what tops the list of the highest fibrous foods per serving?


  1. Corn bran, raw: 1 oz.=22 g of fiber
  2. Navy beans or white beans: 1 cup=19 g of fiber
  3. Yellow beans, cooked: 1 cup=18 g of fiber
  4. Adzuki, French, or black turtle soup beans: 1 cup=17 g of fiber
  5. Split peas, cooked: 1 cup=16.3 g of fiber
  6. Kidney or cranberry beans: 1 cup=16.0 g of fiber 
  7. Mung or pinto beans: 1 cup=15 g of fiber high-fiber-diet
  8. Lentils, cooked: 1 cup=15.6 g of fiber
  9. Black beans: 1 cup=15.0 g of fiber
  10. Oat or wheat bran, raw: 1 oz.=12.0 g of fiber
  11. Lima beans: 1 cup=13.2 g of fiber
  12. Baked beans, vegetarian, canned, cooked:1 cup=10.4 g of fiber
  13. Artichoke, cooked: medium=10.3 g of fiber
  14. Green peas, cooked: 1 cup=8.8 g of fiber
  15. Raspberries: 1 cup=8 g of fiber

A high fiber diet + adequate fluid intake is the right combination for smoother digestion, lower one’s risk of obesity, heart disease and/or cancer.  Furthermore, since fiber isn’t digested, it moves through the body quickly, helping to aid in constipation.

Have you added more fiber into your daily diet?  What changes have you seen accompany these fibrous additions?





GF Pasta

By: Nikki Nies picstitch

I recently shared information on GF Baking Ingredient Breakdown.  Today, I’m following up with Gluten Free Pasta information.  I demo’d at the Oswego Senior Center, Oswego, IL yesterday.

My experience with those that have true celiac disease or a gluten intolerance has been limited.  I’m not here to say I’m in expert in gluten free products because by all means the seniors at Oswego have far much more exposure and experience with GF cooking.  However, I can tell you that making Gluten Free pasta is not only doable, but flavorful.

Yesterday, I made Garbanzo Bean Flour Pasta and Roasted Red Pepper with Cream Sauce. I used Bob’s Red Mill All Purpose Flour since I ran out of the Garbanzo Bean Flour.  The All Purpose Flour is a great flour to have on hand at all times.  It’s a mixture of tapioca,fava bean, whole grain white sorghum flour and potato starch.  This flour can be used in cookies, pasta, pizza, breads, muffins, cupcakes, you name it! Attendees gave both recipes both thumbs up!

If you’re looking for an exhaustive list of GF pasta brands, look no further:

GF Pasta Brands: Ancient Harvest, Andean Dream, Barilla, BiAglut, Bionaturae, DeBoles, DeLallo, Falco, Heartland, Jovial, Le Veneziane, Lundberg, Mrs. Leepers, Namaste, Riso Bello, Rizopia, Rustichella D’Abruzzo, Sam Mills, Schar, Selina, Tinkyada, Trader Joe’s and/or Tru Roots.

If you’re not in the mood to make your own pasta or buy GF pasta, why not use an alternative grain? Such as: quinoa, spaghetti squash, zucchini, soba noodles, shirataki noodles, brown rice pasta, shredded cabbage, ribboned eggplant and/or French beans.

Walking away from this blog post, I’m hoping you feel encouraged and limitless.  Really, the sky’s the limit. In reality, with all these listed above GF options, who needs gluten anyways!!?

Sources: http://sweetmamajane.blogspot.com/2012/10/portobello-and-leek-carbonara-pasta.html