Winning in a fight with excess weight and improve health will help you 40 products, rich in vegetable fiber. Here's what you need to add to your shopping list.
Author: Matthew Cady, a certified nutritionist
Most fitness fans build their diet around the protein, and that's right. If you want to pump the muscle of a professional, the protein should be on the top of the list. At the same time, other nutrients also play an important role, and as a rule, food fiber is remembered last. And this can be a big mistake.
You can bet on the fact that your daily menu lacks vegetable fiber. Studies have shown that more than 90% of people do not get the daily norm of dietary fiber, which is about 25 grams for women and 38 grams for men. Bad news for those who want to change the body for the better, not to mention health in general.
A fiber-rich diet not only normalizes the intestines, but also helps to lose weight, reduces cholesterol and reduces the risk of a number of oncological diseases. Is it any wonder that in the 2014 year the study of the American Journal of Clinical Nutrition showed that people who get a lot of fiber live longer than those who defy cellulite. Plus, if you stick to a fiber-rich diet, chances are great that your diet is full of natural nutritious foods that are necessary to achieve fitness goals.
When you need to dry up to the leanness of a racehorse, dietary fiber will help to strike a double blow to the fat stores. First, cellulose suppresses the feeling of hunger and does not let you be tempted by those mouth-watering cakes that are waiting in the rest room. Secondly, a diet with a sufficient content of rough food improves the regulation of blood sugar, and this has a big impact on burning fat stores.
However, in order to fill the diet with cellulose, it is not necessary to take Metamucil. We have compiled a list of natural products that will help you fill up the ranks of those who get a daily diet of fiber. So, start a virtual tour of the supermarket department!
Fiber content: 15 grams per ¼ cup dried lentils
If you want to be guaranteed to receive the fibers you owe, include more modest lentils in your food arsenal. Your muscles will appreciate the impressive 13 gram of vegetable protein per serving. There is another nice bonus – inexpensive lentils cook on low heat for about 30 minutes, and this is much faster than dried beans. By the way, brown or green lentils contain more fibers than red (pink).
Prepare lentils and add it to soups, sauces and salads. On a weekday, you can quickly brew a fiber-rich lunch, mixing lentils with cherry tomatoes, diced Bulgarian pepper, spinach, feta cheese and dressing. In addition, in lean days with lentils, you can prepare vegetarian burgers. Lentil combines well with red fish.
Fiber content: 14 gram in 1 cup of canned beans
Bodybuilders frankly neglect beans, preferring meat, but think about beans and other legumes: cheap, convenient foods, loaded with cellulose and other essential nutrients and universal in the kitchen. The study, published in the Journal of the American College of Dietetics, showed that people who regularly eat beans, at 23% less likely to have problems with the waist compared to those who do not eat beans.
Beans are an ideal way to raise the proportion of fiber in your next serving of chili. You can also use it together with other legumes, chopped vegetables and dressings for making salads with excellent nutritional characteristics.
Fiber content: 13 grams per ¼ cup dry peas
Peeled peas are not a frequent guest of our shopping list, but they should be if you want to eat raw food. Together with the fibers you will get a rich harvest of plant proteins and folic acid – vitamin B, which helps fight against hypertension. Like lentils, yellow and green peeled peas are cooked faster than beans, and do not need to be soaked beforehand.
The best way to include peeled peas in your diet is soups and stews of stewed meat or fish. Meatloaf and pea soup are classic dishes, rich in protein, which your muscles love so much. Try also to cook hummus from boiled yellow peeled peas. Just make a puree of peas and tahini (sesame paste), add garlic, lemon juice, smoked paprika and salt.
Fiber content: 11 gram in 1 cup of canned chickpeas
Known as a Turkish pea, the chickpea has a light nutty flavor and nutritious "summary", which will plug many other products into the waistband. In it you will find worthy of all praise the amount of fiber, vegetable protein, iron and vitamin B6, so necessary for the health of the nervous system.
You can safely throw a handful of canned chickpeas in a salad or cook homemade hummus. To make an appetizing, crispy and fiber-rich snack, dry the canned chickpeas with a paper towel and remove the peeled peel. Pour into a bowl and drizzle 1 with a tablespoon of vegetable oil. Add 1 a teaspoon of cumin, ½ teaspoon dried thyme and ¼ teaspoon salt, then sprinkle chickpea with a mixture of flavored spices.
Evenly put the chickpeas on a baking sheet and bake at 200 ° C until a crispy golden crust appears – about 40 minutes. Stir a couple of times to evenly bake. Allow the dish to cool to room temperature (the chickens will become even crispy). Store in a sealed container for up to three days.
Fiber content: 8,5 grams per ½ cup canned beans
Beans, beans, it is useful for the heart, the more you eat it, the more . Well, you know what this schooling ends with. Be that as it may, black beans are another "musical fruit" that you need to lean on – if not because of the high fiber content, then because of the very anthocyanins (antioxidants) that are contained in dark berries like blueberries. When buying canned beans, choose brands that pack it in cans that do not contain BPA (bisphenol). Bisphenol is a dangerous chemical, guilty of fat deposition and problems with coronary vessels.
Soups, chili, tacos and salads are the simplest ways to increase the consumption of these black delicacies. Try to cook chili with black beans, and then season them with baked potatoes. Surprise – you can even hide the black beans in chocolate brownies. Simply pour the jar of black beans together with the juice into a blender or food processor and chop. Then add the resulting mashed potatoes to the batter for brownie, replacing about 75% of the fat in the recipe.
Fiber content: 8 grams per ½ cup of beans
Edamame – green beans, harvested unripe, with a delicious nutty taste and crunchy texture. You can find them in the frozen food department at the supermarket. This is much more natural soybean than in most packaged foods. Modest half cups will give you 8 gram of first-class vegetable protein and help to show warm feelings to your muscles. If you want to avoid genetically modified soybeans, choose organic edamame.
When you need a salty snack for drinks, try to cook the edamame according to the recipe indicated on the package, then sprinkle with fresh lemon juice and season with smoked salt. And you can also substitute chickpeas for edamame when you cook hummus.
Fiber content: 7 grams per ½ cup of beans
Overcooked pinto beans are a secret way to increase the proportion of fiber in your diet. Like other beans, pinto beans are a good source of fiber. People in white coats from the Medical School of Wake Forest University (North Carolina) found that consuming large amounts of soluble fiber is a very effective method of combating visceral fat. This type of adipose tissue is localized in the abdominal cavity; he is not only invisible, but also very dangerous from the point of view of the development of serious diseases. By the way, avoid overcooked beans with the addition of fats.
Try using re-fried beans as the main pasta for sandwiches or instead of tomato paste in pizza.
Fiber content: 5 grams per ½ cup of finished lima beans
Rich and oily, lima beans are named after the capital of their homeland of Peru. In the summer months you can find it on the farmers' markets in a fresh state. At other times of the year, a convenient way to raise fiber intake will be frozen lima beans. A favorite product from childhood (a joke!) Is also an excellent source of iron and lowering the blood pressure of potassium and magnesium.
To quickly cook the succotas, fry ½ cup chopped red bell pepper, half onions, diced, and 2 crushed garlic clove in a pan over medium heat for 2 minutes. Add a cup of boiled lima beans to the pan, 1 a cup of corn kernels and 1 tablespoons of white wine or vegetable broth. Remove from heat, mix with 2 tablespoons chopped fresh parsley, add salt and pepper to taste.
Fiber content: 8 gram per 1/4 cup dry barley
For most people, acquaintance with barley is limited to hot drinks that are served at the nearest bar. This is sad, considering that barley porridge is an excellent source of vegetable fiber. It is important to understand that peeled barley is whole barley from barley, in which only the outer husks are removed.
On the other hand, the more common pearl barley is not as nutrient-rich and contains less fiber, as it is peeled from the outer shell and the grain shell. Peeled barley is cooked longer, up to an hour, so think about having several portions at a time. Ready barley can be frozen for future use.
To make a great breakfast, mix ready-made barley with chopped vegetables, such as carrots, bell peppers and parsley, add chicken, feta cheese and lemon vinegar. Try also to replace rice with barley, because it is more useful.
Fiber content: 7 grams per ¼ cup flour
Forget about wheat flour from whole grains – there is a better option if you want to raise fiber intake. This is rye flour from whole grains. It is often underestimated in the US kitchens, but is widely used in Scandinavia for making bread or crackers.
In addition to fibers, rye flour provides shelter for a number of important nutrients, including phosphorus, selenium, magnesium and iron. Remember that "seeded rye flour" is not much different from white flour – they are deprived of most of their nutritional properties.
Rough flour can add new flavors to homemade pancakes, wafers, biscuits, cookies, crackers and even the basis for pizza.
Fiber content: 6 gram per ¼ cup bran
Grain consists of three elements: endosperm, fetus and bran. In the latter, most of the plant fiber is concentrated. Therefore, if you separate bran from wheat grain, you get a flaky "pectin star". Also, bran is rich in manganese, a mineral that plays an important role in metabolism.
Sprinkle a little inexpensive wheat bran in a serving of oatmeal or in a dough for your favorite pancakes. Also, you can add a handful of bran to a protein cocktail, energy bars of your own preparation and homemade cakes.
Fiber content: 5 grams per ¼ cup of sapellets
An ancient relative of wheat with a nutty flavor, spelled has a pleasant dense texture and is a popular cereal crop in Germany. In general, it is considered more nutritious than modern hybrids of wheat. Healing spelled is rich in dietary fibers and a multitude of trace elements, including magnesium.
Magnesium can be called Titanium among microelements, because it is a key player in a variety of physiological processes, from protein synthesis, to regulation of blood sugar and mineralization of bones. With each serving of spelled you also put on the table about 6 grams of protein. Although spelled contains gluten, many people who are sensitive to wheat will find that spelled is absorbed much better.
Spelled – a winning replacement of rice in burritos. Also try adding it to soups, stews and vegetable burgers.
Fiber content: 5 grams per ¼ cup dry cereals
It is useful to know that the breakfast base of many fitness fans is an excellent source of dietary fiber. But if you pour boiled oatmeal flakes of instant cooking, it's time for you to switch to a stronger and satisfying raw version, which is obtained by letting the whole grain through the steel blades cutting it into pieces in the form of granules. Most people note that unprocessed oat flakes are more nutritious, and it helps fight the temptation to snatch something from the vending machine for snacks.
In the morning, there is no time to wait for a portion of unprocessed oatmeal. To speed up the process, pour a cup of oatmeal into a medium sized 1 pan, pour 2,5 glasses of water, add salt and put on slow fire. Bring to a boil, turn off the tile, cover the pan with a towel and leave overnight. In the morning, add a little milk or water, season with cinnamon and warm it over low heat. Decorate the dish with your favorite topping.
Fiber content: 4 gram per ¼ cup cereals
Although millet, which, by the way, does not contain gluten, is more often used as a bird food, this inexpensive groats are suitable not only for birds. In the pshen it contains more dietary fiber than in the film, as well as a lot of important trace elements, for example, magnesium, copper and zinc. Another good news: research has shown that undervalued yellow beads are an excellent source of antioxidants that resist aging processes.
Use millet gruel as a garnish, like rice or a movie. Add it to stew and vegetables, sprinkle with a dressing of vinegar and prepare a salad for breakfast or lunch. To prepare a nutrient-filled cereal for breakfast, cook an 1 cup of millet in 3 glasses of water, stirring constantly until the porridge acquires a creamy consistency. Add seasonings, for example, cinnamon, sprinkle on top with raspberries and chopped nuts.
Fiber content: 4 gram per ¼ cup cereals
Buckwheat from a plant growing in Asia and Eastern Europe, buckwheat is a relative of rhubarb, and not wheat, and therefore it does not contain gluten. When the whole grains of buckwheat are ground into pyramidal granules, buckwheat is obtained. Reddish-brown porridge – it's just a buckwheat, fried to enhance the taste and flavor. In addition to other nutritional properties, buckwheat is an excellent source of fiber, manganese, B group vitamins and magnesium.
During cooking, buckwheat grows several times, so that it can be successfully used for the volume in soups, stews, meat in spicy sauce, risotto, meat rolls and casserole. To make a crisp salad topping, try fry buckwheat in a dry cast-iron frying pan over medium heat for about 5 minutes. Stir constantly until the buckwheat darkens and refills the kitchen with fragrances.
Sprinkle salads or even yogurts and oatmeal. In Japan, popular buckwheat noodles (soba), which are made from buckwheat flour. It is much more useful than refined white pasta.
Fiber content: 4 grams in 4 cups of popcorn
We're talking about regular air corn, not a high-calorie bomb from the multiplex. Yes, good old popcorn is often forgotten in conversations about healthy snacks, but thanks to a good dietary fiber content and all 130 calories in large portions, you will find it difficult to find a snack less dangerous to your waistline. If you do not cook popcorn yourself, look for ready-made versions with an extremely short list of ingredients.
Popcorn provides a wide field for experiments, wherever you are – at home, on the sea or in a hike. Combine popcorn with dried fruits, fried nuts and seeds.
Fiber content: 15 grams in an 1 cup of dried figs
Find a fresh fig in a local megamarte is not easy, and prices tend to bite and beat the appetite, but dried figs are a great source of fiber, which is available all year round. You can thank all these small seeds for providing you with a sea of fiber. As a bonus, you will receive a scattering of nutrients that you rarely see in other dried fruits, including calcium, magnesium, potassium and vitamin K.
Sliced in small slices of figs – an excellent "secret" ingredient for sandwiches and salads. And here is the recipe for your new favorite topping for yogurt or oatmeal: in a medium-sized saucepan mix a little more than a cup of natural coffee, 20 dried fig fruits (cut into quarters), ¼ cup honey, 1 whole anise star, ¼ teaspoon cinnamon and 1 teaspoon orange peel. Bring to a boil, twist the fire and cook under the lid 20 minutes.
Remove the fig from the pan. Evaporate liquid, without cover, on medium or high heat. This will take 3-4 minutes, until you get something like a syrup. Add the figs to the syrup and remove the anise star.
Fiber content: 8 gram in 1 cup of raspberry
When it comes to berries, these bright pearls appear as real fiber generators. In each cup, twice as much fiber as in blueberries. Another plus is a decent amount of vitamin C. The study, published in the European Journal of Dietology, has shown that vitamin C deficiency reduces performance in training. Vitamin C is a powerful antioxidant that helps to cope with oxidative stress caused by high-intensity training.
To give your ration a cellulose charge is as simple as pouring raspberries into yogurt or oatmeal. Keep a packet of frozen raspberries in the fridge and use it for your protein shakes. And to make a steep salad dressing, mix olive oil, fresh raspberries, red wine vinegar, Dijon mustard and a clove of garlic. Salt and pepper – to taste.
Fiber content: 8 gram in 1 cup of blackberry
Like the red relative, the tasty and sweet blackberry is a real "checkered" superhero. The dark delicacy is filled with vitamin K. In 2014, the Journal of Dietetics published a study showing that enriching the diet with vitamin K reduces the risk of meeting with the famous killers – heart disease and cancer.
Add blackberry to protein shakes, cottage cheese, oatmeal, yogurt, vegetable and fruit salads. And you can make pancakes with her.
Fiber content: 6,5 gram in ½ avocado
In most people, avocados are associated with a high content of useful monounsaturated fats. This fruit (yes, it's a fruit!) With creamy pulp is a great way to cover the daily quota of fiber. And you will also collect a rich harvest of vitamin K, folic acid, potassium and vitamin B6, which are very, very many in avocados.
Avocado is suitable not only for sandwiches, salads and, of course, guacamole. It can be added to the protein shake as a quick injection of fiber. Mix the halves of the avocado with milk, protein, cocoa powder, cinnamon and a frozen banana in the blender.
Fiber content: 6 gram in 1 pear medium size
Take a bite of a juicy pear and you'll be one step closer to the day's normal fiber. The fact is that in the pear on 30% more pectin than in apples. Just be sure to eat the pear with the peel, because it contains the bulk of dietary fiber (as well as several important antioxidants).
Add one pear to your lunch for a successful end of the day meal. Sliced pork slices will add sweets to salads and protein shakes. To make a murderous hot sandwich with cheese, try to put whole-grain bread sliced pear, gorgonzola cheese and rukkola. Pears are also great complement soups like batternata and soup-puree from parsnip.
Fiber content: 6 gram in ½ cup dates
If you love sweets and do not suffer from elevated blood sugar, try the sweet dates, and you will assemble a rich harvest of dietary fiber. Dates are also a wonderful source of potassium, which normalizes blood pressure. If you do not mind to shell out, the mejul dates are the best of the best.
To prepare an energy-rich and fiber-rich snack, take one and a half cups of dates without pits and ¾ cup almonds, pour it all into a food processor and chop into small pieces. Add one third cup unsweetened dry coconut, ¼ cup flour from flax seeds, ¼ cup cocoa powder, ½ teaspoon cinnamon, orange 1 peel, half orange juice and a pinch of salt. Mix all this until a homogeneous mass and form balls with a diameter of about 2,5 cm.
Fiber content: 5 gram in 5 fruit
These "miniature oranges" with a bizarre name are worth it to pick them up from the supermarket shelf. The size of them with a large grape, so you can put them in your mouth entirely – peeling is not necessary. The fact is that kumquat can be compared with an orange turned inside out – edible peel is surprisingly sweet to the taste, but the pulp is a bit sour. And since you eat peel, kumquat is a terrific source of vegetable fiber.
Before you, not only ready-made delicacy. Crushed kumquat can be added to yogurt, oatmeal and salads. Or prepare a shaken salsa by mixing chopped kumquat with chopped red bell pepper, half cherry, shallot onion, ground jalapeno, ½ lime juice and a couple of pinch of salt.
Fiber content: 5 gram in 1 cup of cherry
Few fruits adorn the flying season as juicy and sweet cherries from the farm market, but it's worth to say goodbye to you in the summer, and looking for something fresh, even remotely resembling this delicacy, turns into Sisyphean labor. Funky sweet frozen cherries are convenient, affordable, collected and packed delicacies, rich in fiber, potassium and antioxidants.
You can add frozen cherries in smoothies, and you can prepare syrup for yogurt, cottage cheese, pancakes or oatmeal. Take 2 cups of frozen cherries, juice half a lemon, 3 tablespoons of maple syrup, ½ teaspoon cinnamon and ¼ cup water; bring it all to a boil in a medium-sized saucepan. Cook over low heat for 10 minutes, and then gently stir the cherries to a consistency of mashed potatoes with pulp.
Then, a half teaspoons of cornstarch dilute in 1 a tablespoon of water. Stir the starch and 1 a teaspoon of vanilla extract with cherry syrup, then keep it all on fire for a couple of minutes until lightly thickened.
Fiber content: 38 gram in 100 grams of seeds
Once this plant was actively used for food of the Aztecs, and today tiny seeds of chia survive the Renaissance and are rightfully considered a true superfood. Chia seeds are not only very rich in fibers, they are an excellent source of essential fats of omega-3 – alpha-linolenic acid, which has a beneficial effect on heart and vascular health. In general, both white and black chia seeds have the same nutritional value.
Chia can easily be added to oatmeal, yogurt and a protein shake. Soaking up water, chia form a gel, which is why Pinterest is full of pudding recipes with chia seeds. You can prepare a useful fruit jam to replace the re-sweetened store versions: mix 1 a cup of blueberry with 1 tablespoon of honey or maple syrup, add ½ teaspoon of cinnamon and send it all to the blender. Then put the mixture in a food container, pour a half tablespoons of chia seeds and leave for at least three hours to thicken. Today in supermarkets you can buy even flour from chia seeds, which can be used in the same way as flax flour.
26. Hemp protein (powder of food cannabis)
Fiber content: 7-13 grams per ¼ cup powder
Do not get us wrong, we were and remain great fans of whey protein, but it is unlikely to help you increase fiber intake. On the other hand, protein khamp is obtained by grinding very useful seeds of food hemp into powder, which becomes an unmatched source of fiber. And since the hemp proteins contain all the essential amino acids, it is a valuable source of protein for creating beautiful musculature.
To begin with, add the protein to the smoothie in the smoothies, then try replacing some of the flour in homemade cakes, pancakes or other flour products. You can also mix a spoonful of powder with cereal, for example, with oatmeal, and raise the fiber and protein content.
Fiber content: 8 gram in 2 tablespoons
Coconut flour is produced by thoroughly pulverizing the flesh, from which fats are previously removed. A tender sweet treat, worthy of a paleo diet, is very rich in plant fiber. As a bonus – the glycemic index, lower than most types of flour, will help you control the weight.
To begin with, replace approximately 20-30% flour in a recipe for pancakes or baking with coconut flour. Be sure to increase the volume of water by the same amount, otherwise the dough will turn out too tight. Coconut flour contains more pectin, and it absorbs moisture not worse than a sponge. Also you can use coconut flour as a bread pan for chicken or fish, and even you can replace it with bread crumbs in meatloaf, meatballs and cutlets.
Fiber content: 4 grams in 2 tablespoons
The bastion of the movement for healthy food is an excellent source of soluble fiber. In the intestine, soluble fibers absorb water and form a gel that slows digestion. This brings a long sense of satiety and helps regulate blood sugar, which positively affects your figure. Like chia, flaxseed contains omega fats and lignins – plant compounds that reduce cholesterol. For complete assimilation of nutrients, flax seeds must be ground to flour.
Try to add flax flour in smoothies, dough for pancakes and morning portion of cereal. And you can cook yourself a super nutful jam for sandwiches. Mix 1 cup unsalted almonds, 1 cup pecans, ¼ cup flax seed flour and 1 tablespoon coconut or almond oil. Send all this to the food processor and grind it to a creamy mass.
Fiber content: 18 gram in 100 grams of dried coconut
Coconut not only gives your diet a taste of vacation on a tropical island, it surprisingly well increases the level of fiber in it. Dried coconut is made by drying the fresh pulp of coconut (copra). It is available in the form of large coconut flakes or carefully crushed products. But buy only unsweetened coconut, otherwise get a sugar bomb.
Use the dried coconut in salads, salsa, muesli, marching mixes and puddings from chia.
Fiber content: 10 gram in 100 grams of almonds
A decent fiber content is just one of many reasons to love almonds. A handful of crispy nuts are rich in useful monounsaturated fats, magnesium and vitamin E. Scientists recommend increasing the intake of vitamin E to enhance the body's antioxidant defense, which in turn will help to resist the oxidative stress caused by intense training.
In the middle of the day, scoop up a handful of treats that will hit your six cubes, or use nuts for high-calorie home cooking. Chopped almonds will add a crisp note to any salad.
Fiber content: 10 gram in 100 grams of seeds
Sunflower seeds are often ignored, preferring almonds or walnuts, although this is an excellent way to add vegetable fibers to the athlete's menu at a bargain price. Purified seeds will supply you with vitamin E and selenium, which will help to raise the nutritional value of your daily diet even higher. A study published in the Journal of Diabetes Treatment showed that the higher the level of selenium in the body, the lower the risk of developing 2 type diabetes.
Sprinkle with sunflower seeds, baked vegetables, yogurt, cottage cheese, porridge or cream soup.
Fiber content: 10 gram in 100 grams of pistachios
An unearthly aroma of pistachios screams about their useful properties. At the top of the pyramid is an injection of irreplaceable plant fiber. Greenish nut supplies us with lutein, an antioxidant from the family of carotenoids, which is found in many dark leafy vegetables and stored in the retina of the eye, where it helps to maintain good eyesight. There are a lot of calories in the pistachio portion, but experiments have shown that regular consumption of nutty nuts like pistachios does not lead to the appearance of the "belly of the Buddha", but, on the contrary, strengthens health, in particular, lowers cholesterol.
Use crushed pistachios as a crispy breading for red fish or sprinkle them with baked sweet potato. Energy bars of home cooking and muesli are no less appetizing options for their application.
Fiber content: 9 gram in 1 cup of boiled pumpkin
Pumpkin is a winter variant of a "cellulose" power plant. Sweet flesh contains an unprecedented amount of beta-carotene – an antioxidant, which in the body turns into vitamin A and strengthens the immune system.
Baked pumpkin acorn can be combined with any filler for salads, including chili, kinoa or millet. Soup puree from a pumpkin akorn – a great way to have a snack, or fry the pumpkin slices, and then sprinkle them with natural maple syrup.
Fiber content: 7 gram in 1 artichoke of medium size
When was the last time you cooked artichokes? We thought so. Meanwhile, artichokes have more fiber than anywhere else, and yet they are full of vitamins C, K and folic acid. In short, it's time to fall in love with this wonderful vegetable, just do not buy a shop dip of artichoke sauce, it's a high-calorie bomb.
Look online for artichoke recipes and try adding it to pasta with cheese, vegetable salads, pizza or grilled cheese. Or prepare homemade dip dip with artichoke, using useful ingredients like Greek yogurt.
Fiber content: 7 gram in 1 cup
A little-known version of the beloved rabbit's vegetable Bugs Bunny has an exquisite nutty, slightly sweetish taste with tender herbal notes. Interestingly, the root crop contains 60% more vegetable fibers than carrots, and as a supplement you will get a solid portion of potassium for normal muscle functioning.
In contrast to carrots, parsnips almost always get better after heat treatment. Try to fry it, or add large pieces in soup and stew. And you can mix boiled parsnip with potatoes and cook delicious mashed potatoes!
Fiber content: 6 grams in half a batch of cooked broccoli raab
Broccoli raab is often used in dishes of Italian and Chinese cuisine. This vegetable has small inflorescences in the style of broccoli, long stems and green leaves. The taste is also similar to broccoli, but a little more harsh. Besides pectin, one of the main advantages of raab is the abundance of various phytochemical compounds (indoles, sulforaphane) that prevent the development of diseases. Find rappini you can in the vegetable department of supermarkets.
The flower head, leaves and stems can be cooked (blanched, stewed, cooked, steamed) and eat like ordinary broccoli.
Fiber content: 4 grams in 1 sweet potato
With a glycemic index lower than that of ordinary potatoes, sweet potato will be the optimal source of carbohydrates for those who think about their figure. We vote for this choice with both hands also because he brings in the menu a significant amount of fiber, and they know how to fight fat. Just make sure that the peel is left in place, because it contains half the plant fiber of sweet potato.
Fried, stewed or in the form of puree – with sweet potato it's hard to make a mistake. You will be surprised, but the sweetish taste turns sweet potato into a successful additional ingredient for protein cocktails. You can even add mashed potatoes in dough for wafers or pancakes.
Fiber content: 4 grams per ½ cup
Few frozen vegetables give you as much raw fiber as green peas. The freeze peas are sent to the cold immediately after harvest, which helps to preserve nutrients, including vitamins K, A and C. And as a bonus, you get 4 grams of protein with each serving.
Try green peas in soups, potato salads and pasta dishes. Or cook 2 cups of frozen peas in an 1 glass of water until it becomes tender, then mix with half a lemon juice, ½ cup chopped parsley and a few pinch of salt. You will have a great fish sauce!
Fiber content: 3,5 grams per ½ cup
When the summer season is over, the taste of tomatoes from the supermarket leaves much to be desired. Pay attention to very fragrant sun-dried tomatoes that contain more pectin than you could imagine. They also serve as a good source of lycopene, a powerful antioxidant that lowers blood pressure. If you want to reduce salt intake, choose tomatoes in oil from a variety of options in the gastronomic department.
Add sliced dried tomatoes in scrambled eggs, minced meat for cutlets, pasta dishes and vegetable salads. Or try a new sandwich jam: send a cup of dried tomatoes, ¼ cup olive oil, 2 tablespoons of water, 3 tablespoons of grated horseradish, 3 tablespoons of red wine vinegar and ¼ teaspoons of black pepper to a blender or food processor 2 / 2. Grind it all into a thick mass with small pieces.
Fiber content: 3 gram in 1 cup
Few foods are so nutrient-rich, like the unjustly forgotten Brussels sprouts. This is not only a rich shelter for pectin, but also a great source of vitamins K and C. New experiments show that taking vitamin C can reduce your heart rate and fatigue during training, so even exhausting workouts will not seem so hard for you.
The best way to prepare Brussels sprouts is to bake it, which will help turn a slightly earthy taste into a much more pleasant sweetness. Cut Brussels sprouts in half, drizzle with salt and butter and bake at 200 ° C until it becomes tender with a slight dark crust. You can also grind the Brussels sprouts in a food processor and add it to a shredded cabbage salad.