High Fiber Foods*
The term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. Not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble (viscous) fiber partially dissolves in water. Insoluble fiber (cellulose and hemi-cellulose) does not dissolve in water. Soluble fiber is believed to interfere with dietary absorption of both cholesterol and fat, while insoluble fiber does not significantly affect cholesterol levels.

Fiber is an important part of a healthy diet, and you should get a least the minimum recommended amount of 21-38 grams of dietary fiber per day for adults, depending on gender and age. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
Some tips for increasing fiber intake:
• Eat whole fruits instead of drinking fruit juices.
• Replace white rice, bread, and pasta with brown rice and whole-grain products.
• Choose whole-grain cereals for breakfast.
• Snack on raw vegetables instead of chips, crackers, or chocolate bars.
• Substitute legumes for meat two to three times per week in chili and soups.
• Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

MINESTRONE SOUP

1/3 cup olive oil
1 onion, chopped
3 garlic cloves, chopped fine
2 potatoes, cubed
4 15 oz. cans white beans, include liquid

1 large carrot, cut into ½ inch dice
1 rib of celery, cut into ½ inch dice
2 zucchini, scrubbed and cut into ½ inch dice
¼ lb. green beans, trimmed and cut into ½ inch pieces
4 cups shredded green cabbage (preferably Savoy)
½ lb. kale, rinsed, drained, stems discarded, and the leaves chopped (about 6 cups)
28 oz. canned tomatoes, chopped coarse
4 ½ cups broth, made with McKay’s chicken seasoning (1Tbs)
1 Tbs sugar
2 t. Italian seasoning
1 t. basil
2 pkgs. G. Washington broth, brown

Saute the onions in a stockpot in 2 tbs. olive oil until softened. Add garlic, potatoes and canned beans with liquid, bring to the boil and simmer while preparing the vegetables. Put the remaining olive oil in a large saucepan and add the carrots, celery, zucchini, and green beans. Cook the mixture, stirring for 4 minutes. Add the cabbage and kale and continuing cooking, stirring until the cabbage is wilted. Add vegetables to the beans and potatoes. Add the tomatoes and broth and seasonings. Simmer the soup, covered, up to one hour. The soup may be made up to three days in advance and kept covered and chilled. Reheat the soup, thinning it with water as desired. Serve the soup.
Makes about 10 cups, serves 6-8.

ARROZ VERDE

1 cup long grain rice
2 cups water
½ t. salt
1 Tbs. oil
½ cup green onion, chopped
1 clove garlic, finely chopped
1 sm. can green chiles, diced
½ cup sour cream
¼ cup cilantro, chopped
1 ½ cup jack cheese, grated

Cook rice. Saute onion and garlic about 2 minutes. Add chiles and cook one minute longer. Stir into rice. Stir together cilantro and sour cream. Add sour cream mixture and cheese to rice and combine. Bake about 25 minutes at 325.

*Adapted from the Harvard Health Letter