For the next high fiber recipe, Minoo introduced to us Israeli couscous. Israeli couscous, also known as ptitim or Jerusalem couscous is a wheat-based baked pasta in the shape of round pearls.
The pearly Israeli couscous is generally considered as a food for children. It is often served as a side dish with a main dish of meat. Minoo served this as a side dish to the Chicken Paprika.
Minoo also shared with us a list of high fiber food as follows:
- Whole grain breads (such as 100% whole wheat, whole grain rye, mixed grain, or cracked wheat), buns, pitas, wraps, bagels, and muffins
- Whole wheat or graham crackers
- Brown rice
- Whole-wheat pasta or brown rice pasta
- Cereals made from whole grain (whole wheat, bran, or whole grain oats)
- Oatmeal and other whole grain cooked cereals
Another great way to add more fiber to your diet is to add ground flax, wheat germ, or wheat bran in your baked goods. You should aim for six to eleven servings of grain products in your diet every day.
Eat a wide variety of vegetables and you will increase your fiber intake enormously, as well as improve your overall health in a number of ways. However, dark, leafy green vegetables contain the highest amounts of fiber. These beneficial veggies include:
- Romaine lettuce
- Swiss chard
- Green peas
- Green beans
- Brussel sprout
- Turnip greens
Try to include green vegetables in your diet more often, at least three to five servings daily. Starchy vegetables such as potatoes are lower in fiber content however.
Many fruits are also high in fiber and, therefore, should be added to your list of high fiber foods. Some of the best choices include:
- Berries (strawberries, raspberries, blueberries, and blackberries)
- Dried fruits (dates, prunes, apricots, figs, and raisins)
- Apples (with the skin), oranges, pears, and peaches
It is best to select fresh, raw fruit to receive the most nutrients, including fiber. Include two to three servings of fruit in your diet every day.
Legumes, Nuts, and Seeds
Legumes, nuts, and seeds are another important addition to your list of high fiber foods. You should try:
Fresh, dried or frozen peas, beans (black beans, lima beans, kidney beans, baked beans), lentils, and other legumes
- Soy nuts
- Pistachio nuts
- Sesame seeds
- Sunflower seeds
Keep in mind nuts and seeds (preferably unsalted) should be eaten only as occasional snacks, particularly when you want to limit your fat intake.
- salt and ground pepper
- 1 cup Israeli (pearl) couscous, wash and drain
- 1 tablespoon olive oil
- 8 shallots halved and thinly sliced
- 2 Onions sliced and caramelized
- 1/2 cup fresh parsley, coarsely chopped
- 1 tablespoon fresh lemon juice
Source: this recipe is adapted from Martha Stewart