Adding Fiber
Besides the obvious (bran, flax, etc.) what are good ways to sneak fiber into recipes? I really enjoy making homemade granola bars for the family with no artificial ingredients and lower sugar, but I'd love to do a high fiber version similar to the Fiber One version. Any secrets as to what to throw in there?
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If I felt I had my diet under control, calorie-wise, and my family ate soups, I would add oatmeal to the soups. It's a good addition, fiber-wise, without changing the soup too much. Lentils are my favorite fiber-y food lately and I could eat them plain, hot, cold, in a salad, in a sandwich, in a soup, etc. I just had them in a soup of hamburger and onion.
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I've been making muffins with flax seed meal, vanilla protein powder and pumpkin. Oh, and what about dried apples? That might be a really yummy add to a granola bar and would add some fiber. The Mayo clinic website says that raspberries are super high in fiber. Yum, I love raspberries. What about a granola bar with a raspberry filling? I put low sugar black raspberry jam on anything that will hold still long enough for me to butter it on. Love the stuff.
As for non sweet cooking, I like to toss fresh and frozen veggies like broccoli, carrots and/or pea pods into a bunch of different dishes I make, stroganoff, casseroles, stir-fry etc etc. I usually add them for other nutrients, but they have a good amount of fiber in them. |
Go to the All Bran web site. They have a ton of recipes all using bran cereal.
I would bet that you could put some All-Bran directly into your granola bars and they would taste great. |
Originally Posted by cjohnson728
(Post 48696)
Besides the obvious (bran, flax, etc.) what are good ways to sneak fiber into recipes? I really enjoy making homemade granola bars for the family with no artificial ingredients and lower sugar, but I'd love to do a high fiber version similar to the Fiber One version. Any secrets as to what to throw in there?
Did you ever come up with the new recipe? Could you post it? Thanks! |
I will share if I come up with something. I've had some other projects and this slipped my mind, thanks for the bump.
Not fond of using All Bran because of the HFCS in it. Kashi Go Lean has a ton of fiber so I may try something with that in it. I just did a batch of the usual but once they're gone, maybe I'll experiment. |
Thanks Cassie.
The new list I'm working on, high fiber to low calorie foods, may be of help to you. :) http://www.fitday.com/fitness/forums...ed-ratios.html |
Remember I posted last week that Naturally More Peanut Butter has like 20x more fiber than broccoli? PB makes EVERYTHING better.
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Originally Posted by 01gt4.6
(Post 62325)
Remember I posted last week that Naturally More Peanut Butter has like 20x more fiber than broccoli? PB makes EVERYTHING better.
Peanut butter also has quite a bit of insect parts in it, giving it that added extra boost for protein. :D I'll take my peanuts honey roasted, thank you. :) But for shakes, adding to a fiber bar, peanut butter is a great idea. |
Cook with lentils or beans a couple of times per week. It's cheap and there are so many delicious options. Also, my morning oatmeal (brand-Rogers Porridge Oats) has 7.5 grams of fibre. Fibre is one of those things that I have no problem getting in every day.
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I don't have problems getting fiber in my diet; I'm always high on that and am pretty aware as to how much is in different foods; I was just looking to find a way to make those homemade granola bars not such a waste of calories, and I figured that by adding fiber, that would be a good start. Mike, NM PB is a good idea for those...lentils, not so much :p!
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What about crushing up some fiber one cereal or fiber powder for the bars?
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Originally Posted by 01gt4.6
(Post 62401)
What about crushing up some fiber one cereal or fiber powder for the bars?
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I'll see if I can find the YouTube video.
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Healthy Protein Reese's Peanut Butter Cups (DELICIOUS RECIPE!) - YouTube
he has a ton of cool recipes, check them out. |
I will, as soon as I get some time...thank you!
Maybe I should just scrap Christmas cookies and make holiday protein bars of varying kinds, lol! |
That sounds like a great idea.
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Originally Posted by cjohnson728
(Post 62312)
Not fond of using All Bran because of the HFCS in it. Kashi Go Lean has a ton of fiber so I may try something with that in it. I just did a batch of the usual but once they're gone, maybe I'll experiment.
You may want to check out "High Fiber" bars from Wallyworld, they are knockoffs of Fiber1 bars. The Oats & Peanut Butter that I eat have 9 grams of fiber per 150 calories, with 8 grams of sugars. Unfortunately, like most products today, it uses corn syrup. I just checked the Kashi "GOLEAN Crunchy! Bars Chocolate Peanut" and it's 6 grams of fiber per 180 calories, with 13 grams sugars. Also, although it doesn't use syrup, it contains crystalline fructose. Check this out about crystalline fructose: what is crystalline fructose | The Golden Spiral Here is another reason to avoid crystalline fructose…. arsenic. Yes. The processing of this molecule allows for acceptable levels of arsenic, heavy metals, lead and chloride... ...This is just another example of how the food industry and the corn industry have managed to get a toxic substance into the food you eat. As people get away from HFCS, there is something to easily replace it. And as people become more aware of CF, there will be another substitution. We put lots of tasty ingredients in our bars, like sweet fruits, rich dark chocolate, and crunchy nuts. Plus, you get real nutrition, nothing artificial, and a feel-good snack. |
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