NDSU Extension - McLean County


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Increasing Fiber

Bread and grains (http://commons.wikimedia.org/wiki/File:Bread_and_grains.jpg)One of the best ways to increase fiber is to choose whole-grain products more often.  For example, use whole-wheat flour and bread, whole-wheat pasta, bulgur, brown rice, oatmeal, whole cornmeal and barley.

Substitute whole-wheat flour for half of the all-purpose flour in a recipe.  For example, if the recipe calls for two cups of flour, make one cup whole-wheat.  When completely substituting whole-wheat flower flour for white flour, use 7/8 cup whole-wheat flour for every one cup of white flour. 

Add vegetables to recipes, remember to include the pell when appropriate.  For example, chili, meatloaf, hamburgers and spaghetti sauce.  Add grated carrots or zucchini, mashed squash or sweet potatoes in muffins and quick breads.  Add 
extra vegetables to quiche fillings, casseroles and salads. 

Add oatmeal to meatloaf or meatballs.

Add beans (kidney, pinto or navy beans) to soup, chili or stew.

Add fruits to muffins, pancakes salads and desserts.

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fresh veggies & grain (http://en.wikipedia.org/wiki/Food)

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