Fill the New Year with fiber
Many people make resolutions, even if the ones made last year didn’t last. The sense of renewal inspires us to make changes, such as resolving to lose weight, lower cholesterol, or just eat healthier. One thing that can help you with resolutions like these is to increase your fiber intake, which is easy to do simply by adding bran or beans to your diet. Not only will you increase your fiber intake, you’ll also add more variety to your meals.
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Bran Muffins
1 cup raisin bran cereal
2 cups whole bran cereal
1 cup boiling water
1/2 cup shortening
1-1/2 cups granulated sugar
2 eggs
2 cups buttermilk
2-1/2 cups all-purpose flour
2-1/2 teaspoons baking soda
3/4 teaspoon salt
Preheat oven to 375 degrees. Mix cereal and boiling water together in a metal bowl, and allow to cool. Cream shortening, sugar, and eggs in a large bowl. Add buttermilk and cooled cereal mixture. Combine flour, baking soda, and salt; stir into the creamed mixture until flour is moistened. Batter should be lumpy. Spoon batter into muffin tins. Bake approximately 15 minutes. Makes 18 muffins.
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Black Beans and Rice
1 medium onion, chopped
1 medium green pepper, chopped
1 medium red pepper, chopped
1 garlic clove, minced
1/2 teaspoon dried basil
1/4 teaspoon pepper
1 tablespoon tomato sauce
1 15-ounce can black beans, rinsed and drained
1 cup cooked long-grain rice
1 tablespoon red wine vinegar
1/4 cup shredded Cheddar cheese
In a nonstick skillet that has been coated with nonstick cooking spray, sauté the onion, green and red peppers, garlic, basil, and pepper until tender. Stir in tomato sauce. Add beans, rice and vinegar; heat through. Transfer to a serving dish; sprinkle with cheese. Makes 4 servings.
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Easy Ham and Bean Soup
1 pound dry navy beans
3 carrots, peeled and chopped
2 medium potatoes, peeled and diced
3 celery ribs, sliced
1 medium onion, diced
2 cups cubed cooked ham
Place the beans in a container with enough water to cover; soak overnight. Drain the beans, and place in slow cooker. Cover with water, and mix in the carrots, potatoes, celery, onion, and ham. Cover slow cooker; cook soup on High for 3-1/2 hours. Switch to Low, and continue cooking until beans are tender, about 6 to 8 hours. Makes 8 servings.
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Pantry Pointers
Apples are an excellent source of soluble fiber, which helps you feel full and keep that full feeling longer.
The Practical Pantry ©2007 Tammy P. Olson
http://www.practicalpantry.com
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