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[Obesity Discussion]

Title: TAKING FIBER TO HEART.
Authors: Perry, Patrick
Source: Saturday Evening Post, Mar/Apr2006, Vol. 278 Issue 2, p74-102, 5p, 2c

\Abstract: This article focuses on a study conducted by French researchers which found that the higher the participants' fiber intake, the lower their risk of being overweight or having elevated blood pressure or cholesterol levels, as of March 2006. The findings underscore the well-established long-term rewards of consuming adequate fiber from a variety of sources. Unlike other food components such as fats, proteins or carbohydrates, fiber is not digested, so it passes through your stomach and small intestine and into your colon before exiting the body.

TAKING FIBER TO HEART

Thinking about your heart health? Don't forget the fiber!

The evidence on the tremendous benefits of fiber in reducing chronic diseases continues to mount. Recently, French researchers found that in a study of 6,000 men and women, the higher the participants' fiber intake, the lower their risk of being overweight or having elevated blood pressure or cholesterol levels--powerful risk factors for heart disease.

The findings, published in the American Journal of Clinical Nutrition. underscore the well-established long-term rewards of consuming adequate fiber from a variety of sources. Unlike other food components such as fats, proteins or carbohydrates--which the body breaks down and absorbs--fiber isn't digested, so it passes through your stomach and small intestine and into your colon before exiting the body. Fiber--particularly soluble fiber--can also slow the absorption of sugar, which lowers the risk of developing type 2 diabetes and helps improve blood sugar levels for those who have diabetes.

According to Dr. Denis Lairon, lead researcher of the French study, adults should consume a minimum of 25 grams per day--preferably more--to reap the significant health perks of fiber found in their study. Current recommendations advise that adults consume 20 to 35 grams of dietary fiber daily, yet the Harvard School of Public Health notes that the average American eats only 10 to 15 grams of dietary fiber a day. The French team found that each five-gram increase in dietary fiber was linked to a greater decrease in the risk factors for heart disease.

In December, the FDA ruled that companies can begin advertising how cereals, breads and other products containing whole or milled barley grain can reduce the risk of heart disease. To qualify, barley-containing foods must provide at least 0.75 grams of soluble fiber per serving.

Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber is often classified into two categories: fibers that don't dissolve in water (insoluble fiber) and those that do (soluble fiber). Both demonstrate health benefits

Experts advise gradually increasing the fiber content of your diet to reduce the potential of associated intestinal gas, abdominal bloating, and cramping. Soaking beans overnight or lightly steaming vegetables helps break down gas-producing components, as do over-the-counter products, such as Beano, that contain a natural food enzyme that works with your body's digestion to break down the complex sugars in gassy foods.

For more than three decades, the Post has championed the long-herald-ed benefits of "roughing" it with fiber, developing a repertoire of delicious high fiber recipes that readers can enjoy. The recipes are available in The Saturday Evening Post's Fiber & Bran Better Health Cookbook, the country's first and foremost high-fiber cookbook, Post editors present a savory sampling of the more than 350 recipes included in the cookbook below.

BEST BRAN MUFFINS
(Makes 12 muffins)

1 1/2 cups wheat bran cereal
1 cup milk
1 egg
1/3 cup soft shortening
1 1/2 cups sifted all-purpose flour
cup sugar
3 teaspoons baking powder
1 teaspoon salt
Preheat oven to 400°F,

Combine bran cereal and milk in a mixing bowl. Let stand 2 minutes or until most of the moisture is absorbed.

Add egg and shortening. Beat until well blended.

Sift together flour, sugar, baking powder and salt.

Add dry ingredients to cereal mixture and stir just until all are moistened.

Spoon batter into oiled muffin cups (¾ full) and bake 25 minutes or until lightly browned. Serve hot.

BULGUR PILAF
(Makes 4 servings)

2 tablespoons butter or margarine
2 tablespoons chopped onion
2 tablespoons chopped green pepper
2 tablespoons chopped celery
1 cup uncooked bulgur or cracked
wheat
2 cups chicken or beef broth, or 1
chicken bouillon cube dissolved in 2
cups boiling water
teaspoon salt or to taste
Melt butter in heavy saucepan. Sauté onion, green pepper and celery over moderate beat until onion is soft told golden.

Add dry bulgur or cracked wheat and cook, stirring frequently, for 5 minutes.

Add broth and salt. Bring to boil, then cover and reduce heat. Cook until all moisture is absorbed and grain is light and fluffy, about 20 minutes for bulgur or up to 40 minutes for cracked wheat.

Taste and correct seasoning as needed. Serve as side dish with meat. poultry or vegetables.

VARIATION: Before serving, stir in 1 small can sliced mushrooms or 1 cup sliced fresh mushrooms sautéed in 2 tablespoons of butter or margarine.

SEVEN-GRAIN BREAD
(Makes 3 loaves)

3 cups warm water
2 packages active dry yeast
4 tablespoons barley malt, honey or
molasses
Whole-wheat flour
4 tablespoons vegetable oil
1 tablespoon salt
cup buckwheat flour
½ cup soy flour
½ cup cornmeal
½ cup uncooked oatmeal (rolled oats)
½ cup rye flour
½ cup millet, cracked if desired
Combine water and yeast; mix until blended. Add sweetening of your choice and 3 cups whole-wheat flour. Beat 100 strokes or for 2 1/2 minutes with an electric beater.

Stir in oil, salt, buckwheat flour, soy flour, cornmeal, rolled oats, rye flour, millet and enough whole-wheat flour so that dough no longer sticks to sides of bowl.

Turn dough onto floured surface and knead 8-10 minutes or until dough is firm and elastic.

Grease bowl with vegetable oil and put in dough, turning it so that all sides are coated, Cover with towel and let rise in warm place until doubled,

Lightly oil 3 bread tins.

Punch down dough and divide into 3 parts. Knead lightly and shape into loaves, Place loaves in tins. Cover and let rise 30 minutes or until doubled.

Preheat oven to 350°F.

Bake 50 minutes and turn out immediately onto rack to cool.



Fiber & Bran Better Health Cookbook


"BEST BREAD IN THE WORLD"
(Makes 2 loaves)

This bread freezes well and is especially good served warm as an accompaniment for homemade soups and salads.

2 cups boiling water
1 cup uncooked oatmeal (rolled oats)
2 packages active dry yeast
cup lukewarm water
1 tablespoon salt
cup honey
2 tablespoons butter, melted
2 1/2-3 cups unbleached white flour
1 1/2-2 cups whole wheat flour
1 egg yolk
Sesame seeds
Pour boiling water over old-fashioned rolled oats. Let stand until thoroughly softened.

Soak yeast in lukewarm water. It must not be hot. You can test it by dropping a little on your wrist.

Add salt, honey and melted butter, cooled to lukewarm, to oats.

Making sure that oats are just lukewarm, add yeast and mix well.

Gradually add flours and knead with your hands until dough is smooth and elastic. This should take approximately 10 minutes.

Put into lightly oiled bowl, turning it around to coat dough on all sides. Cover with cloth and let rise 1 hour or until doubled in bulk. Oil 2 bread tins.

Punch down risen bread dough and cut in half. Knead each half briefly and shape into loaves. Place them in bread tins. Cover and let rise until pans are full. Preheat oven to 350°F,

Beat egg yolk lightly and add tea spoon of water. Brush surface of each loaf with egg mixture and sprinkle with sesame seeds. Bake 35-40 minutes,

Turn loaves out on a rack to cool.

LAYERED CASSEROLE WITH WHEAT GERM
(Makes 4 6 servings)

¾ pound zucchini (3 medium)
¾ cup grated sharp Cheddar cheese
cup wheat germ
1 egg
1 teaspoon salt
2 tablespoons whole-wheat flour
½ pound lean ground beef
½ cup finely chopped celery
1 small onion, finely chopped
1 medium clove garlic, minced
teaspoon pepper
1 can (8 oz.) tomato sauce
Shred or chop zucchini and drain in a sieve, pressing with the back of a spoon to remove as much moisture as possible.

Mix drained zucchini with ½ cup cheese and ¼ cup wheat germ, the egg and ½ teaspoon salt. Press mixture into bottom of 1 1/2-quart baking dish. Sprinkle with flour.

Crumble ground beef into skillet, Add celery, onion, garlic, pepper and remaining ½ teaspoon salt. Cook until beef is browned. Pour off and discard any excess fat.

Preheat oven to 400°F.

Stir remaining ½ cup wheat germ and half the tomato sauce into the meat mixture. Spoon it into baking dish, over zucchini layer.

Pour remaining tomato sauce over the top and sprinkle with remaining ½ cup cheese. Bake 30 minutes or until well heated through.

LENTIL SOUP
(Makes 8 servings)

2 cups lentils
Cold water
1 1/3 tablespoons butter
3 tablespoons sesame or soy oil
4 cloves garlic, finely chopped
3 onions, chopped
1 large bunch celery, chopped
cup celery leaves, chopped
3 carrots, thickly sliced
½ cup brown rice
6 tablespoons chopped parsley
2 quarts water or vegetable stock
2 teaspoons salt and ½ teaspoon
pepper
4 tablespoons brewer's yeast (optional)
2 tablespoons miso (soybean paste)
Lemon slices
Place lentils in bowl, cover with cold water and let soak while preparing vegetables.

In heavy kettle, heat butter and off and sauté garlic, onions, celery, celery leaves, carrots, brown rice and half the chopped parsley for about 3 minutes,

When onions have wilted, drain lentils and add to other vegetables.

Add water or stock, salt, pepper and yeast. Bring to boil, cover and simmer until vegetables are tender (about 1 1/2 hours).

Remove 2/3 cup broth and mix with miso until smooth. Return to kettle and cook 20 minutes.

Serve in individual soup bowls garnished with lemon slices and remaining parsley.

VARIATION: Barley or millet can be used in place of brown rice.

LENTIL-CHEESE SUPPER
(Makes 6-8 servings)

1 pound lentils
2 cups water
1 can (16 oz.) tomatoes (undrained)
1 cup chopped onion
2 cloves garlic, minced
1 bay leaf
2 teaspoons salt
teaspoon black pepper
teaspoon each: marjoram, sage, thyme
2 carrots, sliced
1 green pepper, chopped
1 stalk celery, sliced
2 cups shredded sharp Cheddar cheese
2 tablespoons chopped parsley
Preheat oven to 375°F.

Rinse lentils and pour into shallow 2-quart casserole or baking dish. Add water, tomatoes and liquid, onion, garlic and bay leaf. Stir until well mixed together.

Blend salt, pepper and powdered herbs. Sprinkle them over casserole and stir.

Cover casserole (use aluminum foil if there is no snug-fitting lid) and bake 30 minutes.

Remove casserole from oven and stir in carrots, green pepper and celery, Return to oven and bake 30 minutes longer,

Remove casserole from oven and sprinkle shredded cheese over top. Return to oven Just until cheese melts. Sprinkle chopped parsley over top and serve at once.

ZUCCHINI ONION MÉLANGE
(Makes 6 8 servings)

2 pounds zucchini, sliced
1 large onion, sliced
2 tablespoons olive oil
1 can stewed tomatoes
can tomato sauce
1 teaspoon garlic salt
teaspoon oregano
1 teaspoon lemon juice
2 tablespoons chopped parsley
Heat oil in large skillet or heavy saucepan and sauté zucchini and onion several minutes, stirring frequently.

Stir in tomatoes and tomato sauce, garlic salt, oregano and lemon Juice.

Cover and simmer over reduced heat until zucchini and onion are cooked through, about 15 minutes.

Serve in heated vegetable dish sprinkled with chopped parsley.

To order a copy of the Fiber & Bran Better Health Cookbook, send $12.95 (includes shipping & handling) to: Saturday Evening Post, P.O. 567, Indianapolis, IN 46206, or call 800-558-2376.