I have been making this recipe for awhile now, and have yet to share it. But the secret has been kept long enough!
Making your own pizza from scratch is cheap, allows you to connect with the food you are eating, and is also a great way to get several of the food groups into one meal-grains, milk (cheese), veggies, meats and sometimes fruits. Plus, it's a lot of fun and is much easier than you might think!
I adapted this recipe from Vegetarian Planet, by Didi Emmons. When I make pizza crust, I always sub all of the white flour for whole wheat. Although this substitution sometimes makes things dense and unexciting, I have found that this recipe results in a hearty product that is still light and airy-not to mention irresistible! Sure, it might take much longer than picking up the phone and dialing for delivery-but some things are worth waiting for!
Ingredients:
2/3 cup hot, but not boiling, water
1 pinch (about 1/8 teaspoon) sugar
1 ½ teaspoons or 1 package dry active yeast
1/2 tablespoon olive oil
½ teaspoon salt
2 cups whole wheat flour, plus more as needed
1. Stir together 1/3 cup of water and the sugar in a large bowl.
2. Sprinkle the yeast over the mixture, and let stand until foamy-about 10 minutes.
3. Stir in the remaining 1/3 cup of water, the olive oil, salt, and enough flour (by ½ cup portions) to make a soft dough.
4. Knead on a floured surface, incorporating more flour, if necessary, to keep the dough from sticking. Knead until smooth and elastic, about 5-10 minutes.
5. Place the dough in a deep, oiled bowl (I use about 1/2 tablespoon olive or vegetable oil) and turn over to coat with the oil.
6. Cover the bowl tightly with plastic wrap and allow dough to rise in a warm place until it has doubled in size; about 1 hour.
7. Punch down the dough, and allow to rise for 20-30 minutes more.
8. Remove dough from bowl and flatten onto a large pizza pan sprayed well with cooking spray, spreading out by pulling the dough toward the edges. Or, make personal sized pizzas by dividing the dough into four equal portions.
8. Top with your favorite toppings, and bake at 425◦ F for 10-15 minutes, or until cheese is melted.
Tonight I'm topping my pizza with pesto sauce, sauteed garlic and herb chicken, canned no-salt-added tomatoes, and mozzarella cheese. Here are some of our other favorite pizza toppings:
*Brushed olive oil with lightly steamed spinach, tomatoes (canned or fresh, depending on the season), chicken sausage (TJ’s!), and feta
*Marinara sauce with prosciutto ham and goat cheese
*Herb olive oil, asparagus, and Italian cheese blend
Side note: sadly, I cannot currently post pictures of my culinary creations as my camera has apparently "checked out". I will be bringing it to a repair shop soon, to see if it's worth fixing - otherwise a new purchase will most likely be in order.
Until then, I will have to tempt you with words rather than visuals!
Monday, December 14, 2009
Sunday, December 13, 2009
Give cheap, yet creatively, this holiday season
Many people seem to be having a difficult time with money right now, which adds extra stress to holiday gift giving. But to me, the holidays are about spending time with friends and family-not the monetary value of the gifts that are given.
In years past, my family has simply composed a wish list of our holiday desires, then opened our gifts with absolutely no surprise whatsoever. Sure-everyone got what they wanted-but what fun is it to shop from a list? I do that at least twice a week when I go to the grocery store.
This year, we are trying something different; adding some thoughtfulness with a twist of creativity!
The rules are simple:
1. You can only spend $5 on gifts for each person.
2. You have to make your purchases at the Dollar store.
Now, it is assumed that everyone is going to really try to come up with something creative to buy with their respective $5 limits-not just pick up the first five pieces of junk they see in the store. We'll see how it works out. I can honestly say I am looking forward to the challenge.
Here are some other ideas for making your holiday gift giving cheap, yet thoughtful and creative:
Do a "Secret Santa" gift swap within your group: put everyone's name in a bowl and each person chooses only one person to buy for. Set a price limit that fits everyone's budget.
Create a "theme" for your gift exchange. For example, the rule might be that the gift given to each person must represent a memory about them. When the gift is opened, the story is told. This works great for families and close friends.
Make your own gifts. The options are endless-crafts, photo albums, baked goods, etc.
Play "White Elephant" or "Rob your Neighbor". It's simple, and a lot of fun!
Each person brings a wrapped gift, which could be anything from something that was made, to one that was bought or even a "regift" that you want to try and pass on. Just make sure the rules are clear for what can be brought and how much, if anything, can be spent-and know that you might be bringing home that very same gift with you once again!
If you've never played the game, see this link for details on how it works:
http://www.wikihow.com/Organize-a-White-Elephant-Gift-Exchange
The older I get, the less I desire-which makes it difficult for me to come up with items for a holiday wish list. I now see more value in spending time with loved ones than having a large stack of presents in front of me.
This year, I plan to focus more heavily on quality verses quantity. I encourage you to do the same!
Happy Holidays!
In years past, my family has simply composed a wish list of our holiday desires, then opened our gifts with absolutely no surprise whatsoever. Sure-everyone got what they wanted-but what fun is it to shop from a list? I do that at least twice a week when I go to the grocery store.
This year, we are trying something different; adding some thoughtfulness with a twist of creativity!
The rules are simple:
1. You can only spend $5 on gifts for each person.
2. You have to make your purchases at the Dollar store.
Now, it is assumed that everyone is going to really try to come up with something creative to buy with their respective $5 limits-not just pick up the first five pieces of junk they see in the store. We'll see how it works out. I can honestly say I am looking forward to the challenge.
Here are some other ideas for making your holiday gift giving cheap, yet thoughtful and creative:
Do a "Secret Santa" gift swap within your group: put everyone's name in a bowl and each person chooses only one person to buy for. Set a price limit that fits everyone's budget.
Create a "theme" for your gift exchange. For example, the rule might be that the gift given to each person must represent a memory about them. When the gift is opened, the story is told. This works great for families and close friends.
Make your own gifts. The options are endless-crafts, photo albums, baked goods, etc.
Play "White Elephant" or "Rob your Neighbor". It's simple, and a lot of fun!
Each person brings a wrapped gift, which could be anything from something that was made, to one that was bought or even a "regift" that you want to try and pass on. Just make sure the rules are clear for what can be brought and how much, if anything, can be spent-and know that you might be bringing home that very same gift with you once again!
If you've never played the game, see this link for details on how it works:
http://www.wikihow.com/Organize-a-White-Elephant-Gift-Exchange
The older I get, the less I desire-which makes it difficult for me to come up with items for a holiday wish list. I now see more value in spending time with loved ones than having a large stack of presents in front of me.
This year, I plan to focus more heavily on quality verses quantity. I encourage you to do the same!
Happy Holidays!
Monday, September 28, 2009
It's been awhile....
since my last post. In case you're wondering, I've been chin-deep in carbohydrate digestion, recipe testing and modification, medical terminology, and preparing to apply for internships. Oh, and of course there's work, volunteering, and making a feeble attempt to have a social life.
Focusing so much of my energy toward my schoolwork has really taken a toll on my sanity, and my creativity. It's downright exhausting, and when it comes time for dinner, I will admit, lately I haven't put much ef
fort in. Instead I've been going with the old standbys such as frozen veggie burgers, and "no big deal," or "NBD" pasta-which consists of whatever pasta is on hand, jarred marinara sauce, and possibly lean ground beef or turkey. I've even given in several times and settled for carry out. Yes, it's been a rough, and somewhat expensive, couple of months.
Maybe I just needed a little inspiration to get me going again. My wonderful boyfriend Matt, always keeping our culinary needs in mind, heard about a great recipe while listening to NPR's Zorba Paster. After looking up the recipe online, I decided that Spicy Pumpkin Soup sounded intriguing, healthy, and simple enough to try. Plus, I had nearly all the ingredients already on hand and ready to go!
Spicy Pumpkin Soup
from: http://www.wpr.org/zorba/recipes/z09-0919r.htm
Focusing so much of my energy toward my schoolwork has really taken a toll on my sanity, and my creativity. It's downright exhausting, and when it comes time for dinner, I will admit, lately I haven't put much ef
fort in. Instead I've been going with the old standbys such as frozen veggie burgers, and "no big deal," or "NBD" pasta-which consists of whatever pasta is on hand, jarred marinara sauce, and possibly lean ground beef or turkey. I've even given in several times and settled for carry out. Yes, it's been a rough, and somewhat expensive, couple of months.Maybe I just needed a little inspiration to get me going again. My wonderful boyfriend Matt, always keeping our culinary needs in mind, heard about a great recipe while listening to NPR's Zorba Paster. After looking up the recipe online, I decided that Spicy Pumpkin Soup sounded intriguing, healthy, and simple enough to try. Plus, I had nearly all the ingredients already on hand and ready to go!
Spicy Pumpkin Soup
from: http://www.wpr.org/zorba/recipes/z09-0919r.htm
1 Tbs Olive oil
1 Large Carrot, chopped
1 Large Onion, chopped
10 Cups Low-sodium chicken broth
1 Cup Lentils
1 tsp Ground cinnamon
¼ tsp Ground ginger
½ tsp Curry powder
¼ tsp Chili powder
6 Cups Pumpkin, peeled, seeded and cubed (I used canned)
Minced fresh parsley (I used dried)
In a large soup pot, heat olive oil and sauté carrots and onions. Add broth and lentils and bring to a boil over high heat. Reduce heat, partially cover and simmer for 30 - 40 minutes.
Stir in the cinnamon, ginger, curry, chili and pumpkin. Return to a boil, then reduce to low, partially cover and simmer for one hour, stirring occasionally. Salt and pepper to taste. Spoon into bowls and top with fresh parsley.
Servings: 6
This soup was fantastically tasty and perfect for the beginning of autumn. It was also very simple and economically friendly. Health wise, it only has 239 calories per serving and 5 grams of fat (1 saturated), very low sodium and no cholesterol. Plus, it's bursting with vitamin A, which is important for visual health. In addition, the soup has a good amount of protein and fiber, so it is perfect as a main dish. I served mine with whole wheat garlic cheese bread. Yum!
Wednesday, July 29, 2009
Wanna eat (or drink) cheap? Blend it yourself!
Have you ever had one of those fancy fruit smoothies from a coffee bar or other specialty shop? They're pretty yummy, but will run you upwards from $4. The good news is, you can make your own fruit smoothie, just as tasty as you'll find at these shops, for a very low cost. You might even be able to make it in less time than it takes to wait in line to hand them your five bucks!Today I made a peach smoothie. I blended about a cup of frozen peach halves, 1/3 cup of fat free peach yogurt, and 1/2 cup of apple juice. Thirty seconds in my food processor (but you could use any type of blender you have available) and I had a delicious, and nutritious, treat! Of course, this could be done with any type of fruit, juice and yogurt you like. Fresh fruit will also work, but I like frozen because it allows you to skip adding ice-so you avoid the drink becoming watery, and still have that nice "smoothie" consistency. A few others I plan to try are mixed berry, strawberry banana, and, if I can find the right ingredients to replicate it, blueberry pomegranate.
Oh, and P.S.-a lot of places add smoothie "mixes" to their drinks-mixes that are full of added sugars and are not 100% fruit or fruit juice. I just looked it up, and some of them have 200+ calories in a one ounce serving (and the smoothie recipe says to add 2 ounces)! Making your own smoothie creations at home is a great way to control your intake of nutritious foods. My peach smoothie gave me 1.5 cups toward my daily fruit recommendation, plus 1/3 cup toward milk from the yogurt, with very few discretionary calories, or "extras." Plus, I saved $$$-it's a win-win! I suppose the only downfall is the fact that you have to wash your own dishes-but according to the calorie calculator, I burned 17 calories for the five minutes of light housework I engaged in as I washed, dried, and put away my food processor!
Sunday, July 26, 2009
Making a list...
Have you ever taken a look at your finances and realized, "oh, there's just not as much there as I thought (and it's still a week and a half until payday)!" Well, this was my experience last week, and was probably due to eating out twice in one day...or going shopping...or the stack of bills I recently paid. In any case, I knew that, if I wanted to make it to next payday without starving, I was going to have to do some serious planning. Luckily, I have a tactic I like to employ when this situation arises. It does require a little effort, but can result in quite a bit of savings due to wasteful spending at the grocery store. So here it is...my "thrifty food plan."
The first thing I do is make a list of my assets. Foodwise, that is. I went through my refrigerator and pantry and listed all of the useful food items available, especially those which could be used as main dishes or need to be used up soon before they spoil. Sadly, there wasn't much...my only protein sources were one frozen chicken breast, a can of tuna, eggs, peanut butter, a few slices of deli turkey, and 3 pieces of precooked turkey breakfast sausage. Still, it was a start.
Next, I drew up a grid of all the days I needed to plan for. In this case, I went Saturday to Friday-one whole week. Below each day, I began to fill in as many meals as possible using my list of assets. I didn't go as far as to list the amount I would be using up, but this is certainly a possibility if you have the time. I did, however, cross the items off my list if I knew for sure I would be using the entire remainder of the product for a meal-for example, all three turkey sausage pieces would be used as a topping on pizza. It really helps me to have the list of foods right there while planning meals, because it helps me to "visualize" potential meals-things I could make if only I bought one or two additional items. It also forces you to be creative. One chicken breast is not much of a meal for two, but it can be chopped up and put into a pasta with pesto sauce and fresh vegetables. I also find myself becoming more open to new ways of eating some of my staple foods, such as oatmeal. I get so stuck on eating it my favorite way-with bananas or raisins. However, in lacking these foods, I realized that it would probably also be good with dried cranberries, apricots, and walnuts (and it was-I tried it this morning!).
As I came across ingredients I would need to buy in order to complete meals, I made a grocery list. Being as conservative as possible and choosing the least expensive item when faced with a choice, I managed to plan meals (roughly) for the next week. I say "roughly" because you can never expect to follow your meal plan exactly as its written. It's only Sunday, and I've already made a few changes to mine.
In the end of the process, I had comprised a very organized grocery list containing only the items I would need for the upcoming week. I had also managed to make a plan to utilize many of the things that have been sitting in my pantry/refrigerator for way too long. It's a great way to clear up space and eliminate waste before things go bad. Armed with a good list and a solid plan (plus the idea of a limited budget), I was also less likely to engage in "impulse buys" at the grocery store.
The meal plan itself is even a helpful way to be sure that you get in all of your servings of important (and often overlooked) foods like fruits and vegetables. When you have the whole day's meals laid out in front of you, it becomes clear where you might be lacking and gives you a chance to increase the nutritional value of your daily diet. (by the way, if you want to know how many servings of each food group you need, you can go to MyPyramid) Plus, for me, having something down on paper makes it kind of "set in stone" so I'm more likely to follow it. It definitely deters me from switching things up too dramatically, and of course, the ultimate defeat: going out and picking something up.
I will admit, I do not do this type of extensive planning every week, but there are many benefits to doing it as often as possible.
Happy meal planning!
The first thing I do is make a list of my assets. Foodwise, that is. I went through my refrigerator and pantry and listed all of the useful food items available, especially those which could be used as main dishes or need to be used up soon before they spoil. Sadly, there wasn't much...my only protein sources were one frozen chicken breast, a can of tuna, eggs, peanut butter, a few slices of deli turkey, and 3 pieces of precooked turkey breakfast sausage. Still, it was a start.
Next, I drew up a grid of all the days I needed to plan for. In this case, I went Saturday to Friday-one whole week. Below each day, I began to fill in as many meals as possible using my list of assets. I didn't go as far as to list the amount I would be using up, but this is certainly a possibility if you have the time. I did, however, cross the items off my list if I knew for sure I would be using the entire remainder of the product for a meal-for example, all three turkey sausage pieces would be used as a topping on pizza. It really helps me to have the list of foods right there while planning meals, because it helps me to "visualize" potential meals-things I could make if only I bought one or two additional items. It also forces you to be creative. One chicken breast is not much of a meal for two, but it can be chopped up and put into a pasta with pesto sauce and fresh vegetables. I also find myself becoming more open to new ways of eating some of my staple foods, such as oatmeal. I get so stuck on eating it my favorite way-with bananas or raisins. However, in lacking these foods, I realized that it would probably also be good with dried cranberries, apricots, and walnuts (and it was-I tried it this morning!).
As I came across ingredients I would need to buy in order to complete meals, I made a grocery list. Being as conservative as possible and choosing the least expensive item when faced with a choice, I managed to plan meals (roughly) for the next week. I say "roughly" because you can never expect to follow your meal plan exactly as its written. It's only Sunday, and I've already made a few changes to mine.
In the end of the process, I had comprised a very organized grocery list containing only the items I would need for the upcoming week. I had also managed to make a plan to utilize many of the things that have been sitting in my pantry/refrigerator for way too long. It's a great way to clear up space and eliminate waste before things go bad. Armed with a good list and a solid plan (plus the idea of a limited budget), I was also less likely to engage in "impulse buys" at the grocery store.
The meal plan itself is even a helpful way to be sure that you get in all of your servings of important (and often overlooked) foods like fruits and vegetables. When you have the whole day's meals laid out in front of you, it becomes clear where you might be lacking and gives you a chance to increase the nutritional value of your daily diet. (by the way, if you want to know how many servings of each food group you need, you can go to MyPyramid) Plus, for me, having something down on paper makes it kind of "set in stone" so I'm more likely to follow it. It definitely deters me from switching things up too dramatically, and of course, the ultimate defeat: going out and picking something up.
I will admit, I do not do this type of extensive planning every week, but there are many benefits to doing it as often as possible.
Happy meal planning!
Thursday, July 23, 2009
Reduce your carbon footprint, by making some (and stay healthy too)!
Have you ever stopped to think about just how close some of those places you travel to by car every day really are? Today, I left my microbiology final (last day of school for 4 weeks!) and found another surprisingly nice day outside-especially for St. Louis, in July. I decided that a great way to kick off my "Summer Break Part 2" would be to go to the library to pick up some reading material. I have been walking to the library often lately, since I found one so close to me, and today there was no question about it due to the nice weather! When I arrived back home, armed with one vegetarian cookbook and two memoirs, I started thinking about the other nearby establishments I visit regularly and the fact that they are probably just as convenient as the library to walk to.
Okay, so here's proof that I'm done with school for right now: I had to make an assignment out of it. I googled the addresses of the library, Schnucks, and Target and then went to Google Maps and got walking mileage to each one from my house. As it turns out, the library is 0.9 miles, Schnucks is 0.6, and Target is 1.8 (which would also include Trader Joe's since its in the same plaza).
Then (the wheels are really turning right now) I thought about the fact that walking would not only save money on gas and eliminate the emission of harmful compounds from my car, but also help incorporate physical activity...an important part of a healthy lifestyle (it is part of the food pyramid now).
Walking 3.5 miles per hour (a nice, brisk pace but not ridiculously fast) will burn about 140 calories every 30 minutes. Of course, this varies by individual weight. Here's a nice calorie calculator I found that allows you to enter your own weight and activity time.
Calorie Calculator
Since it took me about 15 minutes each way to walk to the library today, I know I burned 115 calories. If I walked to Target or TJ's, I could burn 207! Now, I know it's not always logical to walk to the store if you're going to buy a lot, or if the items you are going to get are perishable. When possible, though, walking with a destination in mind is a great way to multi-task and help keep yourself, and the environment, a little healthier.
Okay, so here's proof that I'm done with school for right now: I had to make an assignment out of it. I googled the addresses of the library, Schnucks, and Target and then went to Google Maps and got walking mileage to each one from my house. As it turns out, the library is 0.9 miles, Schnucks is 0.6, and Target is 1.8 (which would also include Trader Joe's since its in the same plaza).
Then (the wheels are really turning right now) I thought about the fact that walking would not only save money on gas and eliminate the emission of harmful compounds from my car, but also help incorporate physical activity...an important part of a healthy lifestyle (it is part of the food pyramid now).
Walking 3.5 miles per hour (a nice, brisk pace but not ridiculously fast) will burn about 140 calories every 30 minutes. Of course, this varies by individual weight. Here's a nice calorie calculator I found that allows you to enter your own weight and activity time.
Calorie Calculator
Since it took me about 15 minutes each way to walk to the library today, I know I burned 115 calories. If I walked to Target or TJ's, I could burn 207! Now, I know it's not always logical to walk to the store if you're going to buy a lot, or if the items you are going to get are perishable. When possible, though, walking with a destination in mind is a great way to multi-task and help keep yourself, and the environment, a little healthier.
Thursday, June 25, 2009
Am I getting enough fiber?
I recently had a concern that I may not be including enough fiber in my diet (I will spare you the details regarding why). I know very well why fiber is important, and for that reason I only buy whole grain products, as these contribute fiber while refined products (such and white bread, pasta and rice) do not. Most people know about fiber's role in digestive health (it keeps you "regular"), but fiber also has other functions. For one, it helps reduce blood cholesterol levels, which may put you at lower risk for heart disease. Because fiber is digested very slowly, if at all, it gives you a feeling of fullness more quickly, which could help with weight control. Finally, although fiber is technically a carbohydrate, it contains no calories...so it can't hurt you, it can only help!
The recommendation for fiber intake in adults 19-50 years old is 25 grams per day for women, and 38 grams per day for men. Over 50, this decreases to 21 grams per day for women and 30 for men. But what does this actually look like? I decided to track my dietary fiber for a day to see if, despite my best efforts, I am getting anywhere near my recommended amount.
For breakfast, I had a bowl of oatmeal (made with 1/2 cup of dry quick oats) and added 1/4 cup of raisins. The oatmeal was made with a cup of skim milk, and I also had a cup of orange juice; however, these foods provide no fiber so there's no need to include them in my count.
1/2 cup of oats=4 grams
1/4 cup of raisins=2 grams
Total for breakfast=6 grams
For a "snack", I had a slice of the zucchini bread I just baked this morning. Hey, you have to sample it to make sure it's good-right? I used all whole wheat flour, and the zucchini itself provides a pretty good amount of fiber. With some estimating between the original recipe and the label on the flour, I decided that the slice I had provided about 3 grams of fiber.
For lunch, I had half a turkey and cheese sandwich on a slice of whole wheat bread and an ounce (about 10) of Baked Ruffles chips. Here's my fiber count:
zucchini bread: 3 grams
bread: 2 grams
chips: 2 grams
total for snack/lunch: 7 grams
Tonight I made feta-stuffed turkey burgers and zucchini fries for dinner, both compliments of my favorite recipe source...cookinglight.com (both were excellent, by the way!)
Again, the zucchini provided a good amount of fiber (my serving was about a cups worth), and I put the burger on a Healthy Life hamburger bun, which is not whole grain but contains fiber that was added back in, or enriched, in the product during processing.
Zucchini fries: 6 grams
bun: 5 grams
Total for dinner: 11 grams
And the total for the day is...24 grams!
Although I was only 1 gram under the recommendation today, I am not sure that this represents my typical daily diet. I don't really eat zucchini that often, and had no idea that it provides so much fiber per serving. Still, it was nice to keep track for a day so that I can gauge my future intake.
Here are some other great high fiber choices that you can incorporate to help reach your daily goals:
spinach, 1/2 cup cooked = 7 grams
whole wheat pasta, 1 cup = 5-6 grams
baked potato with skin, medium=5 grams
apple, medium size with peel=4 grams
cooked beans, 1/2 cup=8-9 grams
fresh or frozen raspberries=4.6 grams
green peas, 1/2 cup=9 grams
corn, 1/2 cup kernels or 1 medium ear=5 grams
cooked broccoli, 3/4 cup=7 grams
sources:
Krause's Food & Nutrition Therapy, 12 ed.
http://www.mypyramid.gov/pyramid/grains_why.html
http://www.wehealnewyork.org/healthinfo/dietaryfiber/fibercontentchart.html
The recommendation for fiber intake in adults 19-50 years old is 25 grams per day for women, and 38 grams per day for men. Over 50, this decreases to 21 grams per day for women and 30 for men. But what does this actually look like? I decided to track my dietary fiber for a day to see if, despite my best efforts, I am getting anywhere near my recommended amount.
For breakfast, I had a bowl of oatmeal (made with 1/2 cup of dry quick oats) and added 1/4 cup of raisins. The oatmeal was made with a cup of skim milk, and I also had a cup of orange juice; however, these foods provide no fiber so there's no need to include them in my count.
1/2 cup of oats=4 grams
1/4 cup of raisins=2 grams
Total for breakfast=6 grams
For a "snack", I had a slice of the zucchini bread I just baked this morning. Hey, you have to sample it to make sure it's good-right? I used all whole wheat flour, and the zucchini itself provides a pretty good amount of fiber. With some estimating between the original recipe and the label on the flour, I decided that the slice I had provided about 3 grams of fiber.
For lunch, I had half a turkey and cheese sandwich on a slice of whole wheat bread and an ounce (about 10) of Baked Ruffles chips. Here's my fiber count:
zucchini bread: 3 grams
bread: 2 grams
chips: 2 grams
total for snack/lunch: 7 grams
Tonight I made feta-stuffed turkey burgers and zucchini fries for dinner, both compliments of my favorite recipe source...cookinglight.com (both were excellent, by the way!)
Again, the zucchini provided a good amount of fiber (my serving was about a cups worth), and I put the burger on a Healthy Life hamburger bun, which is not whole grain but contains fiber that was added back in, or enriched, in the product during processing.
Zucchini fries: 6 grams
bun: 5 grams
Total for dinner: 11 grams
And the total for the day is...24 grams!
Although I was only 1 gram under the recommendation today, I am not sure that this represents my typical daily diet. I don't really eat zucchini that often, and had no idea that it provides so much fiber per serving. Still, it was nice to keep track for a day so that I can gauge my future intake.
Here are some other great high fiber choices that you can incorporate to help reach your daily goals:
spinach, 1/2 cup cooked = 7 grams
whole wheat pasta, 1 cup = 5-6 grams
baked potato with skin, medium=5 grams
apple, medium size with peel=4 grams
cooked beans, 1/2 cup=8-9 grams
fresh or frozen raspberries=4.6 grams
green peas, 1/2 cup=9 grams
corn, 1/2 cup kernels or 1 medium ear=5 grams
cooked broccoli, 3/4 cup=7 grams
sources:
Krause's Food & Nutrition Therapy, 12 ed.
http://www.mypyramid.gov/pyramid/grains_why.html
http://www.wehealnewyork.org/healthinfo/dietaryfiber/fibercontentchart.html
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