By: Stephanie Shank
Researchers have found that a high-fiber diet significantly reduces blood pressure levels among people with high blood pressure or hypertension. High fiber foods offer vital phytochemicals that we need for a healthy immune system. Fiber-rich foods tend to be higher in vitamins and minerals.
After eating fiber-rich foods, there is a feeling of fullness which helps to control overeating. A fiber-rich meal is processed more slowly. Losing weight is a natural result of eating high fiber foods such as whole grain breads and cereals; fruits such as raspberries, strawberries, unpeeled apples and pears; beans and legumes like kidney beans, lima beans, and lentils; nuts and seeds; vegetables such as broccoli, spinach, swiss chard and peas.
Carrot Bran Muffins/Blender Method
yield: 12 Large Muffins
1. Spray muffin pan with no-stick cooking spray
2. In a large mixing bowl thoroughly stir water into bran; stir in raisins, nuts, and carrots; let stand at least 5 minutes:
1 1/2 cups wheat bran (not boxed cereal flakes; just plain bran)
1/2 cup boiling hot water
1/2 cup raisins (soaked in water 5 minutes to soften; drained)
1/2 cup chopped walnuts
1 cup grated fresh carrot
3. Place in blender; blend at high speed 4 minutes until smooth:
1 cup buttermilk
2 eggs
1/2 cup honey
1 cup whole wheat pastry grain (not flour)
4. Combine and add all at once to liquid ingredients in blender and blend in briefly, but thoroughly:
1 teaspoon salt
1 1/2 teaspoons baking soda
1 teaspoon cinnamon
5. Pour batter into softened bran mixture; blend all thoroughly, but briefly with rubber spatula or mixing spoon. Do not overmix!
6. Fill muffin cups evenly, each almost full; bake at 350°F for 20-25 minutes. Allow to cool 5-10 minutes until muffins can easily be removed from the pan with a gentle tug on one side of muffins.
Per Muffin (using whole medium eggs, 1% fat buttermilk)
Calories: 189; Total Fat: 5 grams
Fiber: 5 grams
More About Stephanie Shank: Stephanie Shank aka Fiberlady has studied nutrition for many healthy years which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.
