High Fiber, High Flavor: More than 180 recipes for good health

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9781552095188: High Fiber, High Flavor: More than 180 recipes for good health
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With High Fiber, High Flavor, eating healthily and getting lots of fiber doesn't have to be boring or bran-bland. Author Rosemary Moon uses foods naturally high in fiber in over 180 delicious dishes touching on cuisines from around the world, from soups and appetizers to main courses, vegetables, breads, and desserts. The book includes:

  • an introduction to high-fiber foods and tips on how to change your diet
  • how to make easy changes in food choice and recipe preparation to increase fiber
  • information on the varieties of grains and beans
  • Soups and chowders
  • Salads and appetizers
  • Main dishes -- chicken, meat, seafood, vegetable entrees, pasta dishes
  • Desserts
  • Breads, cakes and cookies.

Here are high-fiber variations on traditional favorites, such as French onion soup, gazpacho, pasta primavera, lasagna, cornbread, sticky buns and ice cream. And here are exciting dishes that despite sounding lavishly delicious are nutritious and fiber-rich:

  • Orange and Butternut Soup
  • Crab and Sweet Corn Soup
  • Tortilla Wheels with Pineapple Salsa
  • Warm Jalapeno Bean Dip
  • Stuffed Anaheim Chiles
  • Crab Balls with Sweet Lime Sauce
  • Spinach and Pancetta Risotto
  • Spiced Baked Beans
  • Chicken and Kidney Bean Gumbo
  • Shrimp Chow Mein
  • Trout with Wild Rice Stuffing
  • Rum and Raisin Yogurt Ice Cream
  • Date and Ginger Pudding
  • Fig and Pecan Pie
  • Pear and Banana Bread
  • Rhubarb Streusel Cake
  • Peanut Butter Cookies.

"synopsis" may belong to another edition of this title.

About the Author:

Rosemary Moon is a trained home economist with many cookbooks to her credit, including The American Harvest Cookbook, Classic Pasta Cuisine and Firefly's Onions, Onions, Onions.

Excerpt. Reprinted by permission. All rights reserved.:

Vegetable Tortillas with Mixed Bean Salsa

Don't overfill the tortillas -- they are best eaten with your fingers. Serves 4

Salsa: 15-oz (425-g) can mixed beans, drained and rinsed 1 small red onion, finely chopped 2 small cloves garlic, finely chopped 1/3 cup (90 mL) diced cucumber 1 red chile, seeded and finely chopped 1 medium avocado, chopped 1 Tbsp (15 mL) orange juice 1 Tbsp (15 mL) white wine vinegar Salt and freshly ground black pepper

2 Tbsp (25 mL) olive oil 1 1/4 lb (600 g) diced mixed vegetables (leeks, onions, celery, mushrooms, bell peppers, etc.) 1 tsp (5 mL) chili powder 14-fl oz (398-mL) can chopped tomatoes Salt and freshly ground black pepper

To Serve: 12 flour tortillas, warmed Grated Cheddar cheese Sour cream Chopped cilantro to serve

1. Prepare the salsa by mixing all the ingredients together and leaving for up to 1 hour, to allow the flavors to blend.

2. Heat the oil in a large skillet or wok; add all the prepared vegetables and stir-fly quickly for 2 to 3 minutes. Stir in the chili powder and the tomatoes and cook for a further 5 minutes, until the vegetables are just softened. Season to taste.

3. Spread some of the vegetable mixture over a tortilla, then top it with grated cheese. Add some salsa and sour cream. Dust with chili powder and sprinkle with cilantro. Then roll up and eat.

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9780756760465: High Fiber High Flavor: More Than 180 Recipes for Good Health

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ISBN 10:  0756760461 ISBN 13:  9780756760465
Publisher: Diane Pub Co, 2000
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