| Focusing on increasing fibre in the diet is a great way | | | | about eating bran...here's a tasty recipe that's quick and |
| to take care of digestive health whilst crowding out | | | | easy to make, plus it stores well in the freezer so you |
| less nourishing refined and processed foods. It's low in | | | | can make extra and have it handy when you don't |
| fat and packed with vitamins and minerals including | | | | have time to cook something nutritious... |
| antioxidant nutrients vitamin E, zinc and selenium along | | | | Recipe | An easy way to add fibre to your diet... |
| with a range of plant compounds called | | | | Brazilian Black Bean Stew... |
| phytochemicals. These are chemicals in plants that are | | | | Black beans are widely used in Latin American cuisine. |
| known to have health benefits including boosting the | | | | They're high in soluble fibre and a good source of |
| immune system, anti-inflammatory, antioxidants, antiviral, | | | | protein, plus they're rich in manganese, vitamin B1, |
| antibacterial and cellular repair. | | | | phosphorus and iron. This stew works well served with |
| And there's more good news...research shows that by | | | | wholegrain rice, or your favourite crusty wholegrain |
| including whole grains such as wheat, barley, oats, rye | | | | bread, both of which add additional insoluble fibre. |
| and rice you'll not only be increasing fibre, but naturally | | | | Ingredients: |
| increasing nutrients that may reduce the risk of heart | | | | 1 400g tin black beans, rinsed and drained |
| disease, stroke, certain cancers and diabetes by as | | | | 1 small butternut squash, peeled, seeds removed and |
| much as 30 per cent. The Department of Health | | | | diced |
| recommends adult daily intake sits somewhere | | | | 4 large fresh tomatoes, chopped |
| between 18 and 24 grams and it's easy to include this | | | | 1 tablespoon olive oil |
| amount by putting whole grains, vegetables, fruits, nuts, | | | | 1 medium onion, finely chopped |
| seeds, lentils and beans on your plate on a daily basis. | | | | 1 clove garlic, minced |
| There are two types of fibre: | | | | 1 fresh chili, finely diced (to taste) |
| Soluble fibre helps slow down the absorption of | | | | 10 fl oz water |
| carbohydrates and keeps blood sugar levels balanced. | | | | Half a mango - peeled and diced |
| You'll find soluble fibre in oats, legumes (inc peas, | | | | 5 tbsp fresh coriander, finely chopped |
| pulses, lentils), some seeds, brown rice, barley, oats, | | | | Fresh ground black pepper |
| fruits and some green vegetables including broccoli and | | | | Here's what you do... |
| potatoes. | | | | Gently heat the oil in a saucepan over a medium |
| Insoluble fibre increases the rate at which food passes | | | | heat. |
| through the large intestine and helps to remove toxic | | | | Add the onion, garlic and chili and saute until soft; |
| substances from the body. It has a dense structure, | | | | about 10 minutes. |
| absorbs water and is beneficial in preventing bowel | | | | Add the squash, tomatoes and water. |
| problems such as constipation, diverticular disease and | | | | Bring to boil, then reduce heat to low, cover and |
| piles, as well as reducing the risk of bowel cancer. | | | | simmer for about 15 minutes or until the squash is |
| Foods high in insoluble fibre include wholewheat breads, | | | | tender. |
| wheat cereals, wheat bran, rye, rice, most other grains, | | | | Stir the beans into the mixture, and cook |
| cabbage, beets, carrots, brussel sprouts, turnips, | | | | uncovered until heated through. |
| cauliflower and apple skin. | | | | Add the mango and fresh coriander, and season |
| Here's to good digestive health this year! | | | | season to taste. |
| The good news is that adding fibre in our diets isn't all | | | | Enjoy! |