Everyone knows the benefits of fiber to our digestive system. Unfortunately just a few people know how to make it taste really good, neglecting the recommended daily intake of 21 to 38 grams, depending on age and gender.
There are two types of fiber: insoluble (wheat bran, nuts, which doesn’t dissolve in water), and the soluble fiber (oats, beans, barley, and some fruits. Soluble fiber dissolves in water and forms a gel-like material in our digestive system. This helps to slow the absorption of sugar into the bloodstream). Soluble fiber has also been shown to slightly reduce LDL, bad, cholesterol levels.
Fiber can also help lower blood pressure, reduce inflammation, and help prevent arteries from hardening. It also reduces the risk of developing type 2 diabetes,it may aid in weight control,and may help prevent colorectal cancer.
Here is a great recipe to increase your family's fiber intake. All ingredients are rich in fiber, and delicious!!!
Servings: 4 portions
- 8 frozen whole-grain or regular waffles
- 1/2 cup creamy or crunchy peanut butter
- 4 tablespoons raisins
- 2 medium bananas, halved and sliced lengthwise
Preheat the oven to 400°F. Line a small baking sheet with aluminum foil.
Lay the waffles on the baking sheet. Spread the peanut butter over the waffle tops. Sprinkle half of the waffles with the raisins. Top with the banana slices and the remaining waffles, peanut butter sides down. Bake for 2 to 3 minutes, turning once, or until the waffles are crispy. Cut in halves diagonally.
Source: Rodale.com and Homemade in Half the Time