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September 09, 2005
Full with Fiber
Try these recipes to add some more fiber to your diet. Fiber not only helps you feel full, it helps lower your cholesterol and keeps your digestive tract running smoothly.
Cinnamon-Wheat Pancakes
Add some blueberries, apple or pear chunks for some extra fiber. I'd probably replace some of the flour with oatmeal too.
1 tsp baking soda
1 1/2 Cup buttermilk
1 Cup whole wheat flour
1 Tbsp cinnamon
1 Tbsp sugar
2 egg whites
1 tsp vanilla
Dissolve baking soda in buttermilk. In a large bowl, mix flour, cinnamon and sugar together. Add milk mixture, egg whites and vanilla. Blend well.
Serves 4
228 kcal, 2g fat, 46g carbohydrate, 10g protein, 7g fiber.
**If you don't have buttermilk - here's a substituition: For every one cup of buttermilk called for in the recipe - replace 1 Tbsp of milk with 1 Tbsp of either lemon juice or vinegar. Let stand for a few minutes. (So this recipe would be 1 1/8 Cup 1% or skim milk plus 1 1/2 Tbsp lemon juice.)
Homemade Granola Bars
Mmmm....these are so good...as long as you have "grainy" taste buds.
1/2 Cup light corn syrup
4 egg whites
2 Tbsp honey or molasses
2 tsp vanilla
1 Cup brown sugar
1/4 Cup sugar
3 Cups oat bran
2 Cups oatmeal
1 Cup flour
2 1/2 Cups Rice Krispies
1 tsp cinnamon
1/2 cup raisins
Preheat oven to 350 degrees. In a large bowl, mix corn syrup, egg whites, honey and vanilla with the sugars. Gradually blend in the dry inredients as listed. Spread into 2 9x 13 inch pans which have been sprayed with cooking spray. Bake with 20 minutes. Cool for 30 minutes.
Makes 32
113 kcal, 26g carbohydrate, 1g fat, 3.3g protein, 2.3g fiber.
Posted by Lisa at September 9, 2005 12:17 PM
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