Fiber isn’t only for your grandparents, I know many of us still link a need to increase fiber with being older and having gray hair. However, when most Americans do not even eat half as much as the recommended daily amount, I’d say this is an issue even the young should consider. So why do we need fiber if it is indigestible?
First, there are two kinds of dietary fiber- Soluble and Insoluble. Soluble fiber attracts water, turns into a gel and slows digestion. Insoluble fiber adds bulk to the stool and helps food pass more quickly through the stomach and intestines.
1. blood sugar control - Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
2. weight loss - Fiber has been shown to enhance weight loss among obese people likely because fiber increases feelings of fullness.
3. skin health - Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
4. cancer prevention - Studies are showing that fiber intake could help prevent colon cancer.
5. irritable bowl syndrome - IBS sufferers often find relief from adding fiber to their diet.
We need to regularly eat whole fruits and vegetables, and nuts and seeds to get the BEST kind of fiber. So what is the recommended amount? The standard is between 20-30 grams of fiber a day, which really is not too difficult to achieve. At least a serving of a whole fruit or veggie (or both!) per meal will do. Chia seeds, nuts and fruit make great snack options to increase you fiber intake throughout the day.
Now lets talk DINNER!
- 1 can of chickpeas, drained
- 1/8 cup of olive oil for mixing
- 3 cups (or around 12- 14 oz) of cooked fish that's chopped (Haddock, Salmon, or Cod)
- 1-2 large zucchini, grated or chopped
- 1 small onion, diced
- 2 tsp minced garlic
- 1 handful of fresh basil, finely chopped
- 1/2 tsp of sea salt
- 1 tsp of chili pepper flakes
- lemon juice (optional)
- gluten free flour and almond meal coating
- oil or butter for frying
- plain or red pepper hummus for topping
- Place chickpeas in a blender or food processor and add in your 1/8 cup of your olive oil. Mix or puree until mixture is some what smooth. Then pour into a bowl. chickpeas.
- Next, add in your cooked fish, chopped zucchini and veggies, and other spices/herbs. Mix well with hands.
- Roll the mixture into small patties and on a dish in the fridge. They will need to stay in there for about 30 minutes. This is because there are no eggs in the mix so patties/cakes need longer to set.
- Remove patties from fridge and then coat the outsides with both gluten free flour and a little bit of almond meal. You can use bread crumbs if you don't have almond meal.
- Heat your skillet and add a little oil for frying (about 1 tablespoon) then fry cakes on both sides till they brown. If they seem moist, then pat them with a paper towel and then fry a little long or bake at 350 for 5-10 minutes more.
- Place on bed of salad, add a little bit of lemon juice (if desired) and then top with hummus.
Serves around 2-4
Lindsay and Abby
Sizzlefish Nutrition Specialist
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