Volume 11, Issue 75 - October 13, 2006 |
Hello Member,
Wow...it is Friday already. We would like to thank our friends at the Wheat
Foods Council for their great content this week. We have a couple of sweet
treats for you today...see the recipes below.
Next week...recipes from the "Black Forest". Stay tuned and have a great
weekend...You deserve it!
Get Rich … in Fiber
What Is Fiber?
Dietary fiber is a complex carbohydrate and is the part of
the plant material that cannot be digested and absorbed in the bloodstream.
Soluble fiber may help with weight loss as it makes you feel full longer, and
research has shown it also may help lower blood cholesterol. Good sources of
soluble fiber include oatmeal, oat bran, barley, dried beans and legumes, and
citrus fruits.
Insoluble fiber tends to speed up the passage of material through the
digestive tract and reduce the risk of colon cancer and diverticular disease.
Good sources of insoluble fiber include wheat bran, whole grain cereals, and
fruit and vegetable skins.
What Are the Health Benefits of Fiber?
The health benefits of fiber are well documented in reducing
the risk of certain diseases. Fiber is linked to reduced risk of cancer,
especially colon and breast cancer, and fiber may help lower LDL cholesterol
(bad cholesterol) and total cholesterol levels, which have an impact on the
risk reduction of heart disease. Fiber also can help in the management of
diabetes by reducing blood sugar.
How Much Is Enough?
Experts recommend healthy adults eat 20 to 35 grams of
dietary fiber per day. You can meet this goal by eating a well-balanced diet
containing a variety of foods, such as two servings of fruits, three servings
of vegetables, and three or more servings of whole grain bread, cereal, pasta
or crackers.
Source: John Hopkins Bayview Medical Center (www.jhbmc.jhu.edu)
 Cranberry
Date Bars
Makes 3 dozen bars
Ingredients:
1 6-ounce package sweetened dried cranberries
1 8-ounce package chopped dates
1/2 cup water
1 teaspoon vanilla extract
1 cup whole wheat flour
1 cup all-purpose flour
2 cups old fashioned oats
1 cup brown sugar, packed
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup butter
1/2 cup margarine
Frosting, (optional):
1 cup powdered sugar
1 to 2 tablespoons orange juice
1/4 teaspoon vanilla extract
Preparation:
Preheat oven to 350 degrees F.
In a saucepan over low heat, simmer cranberries, dates and water, stirring
constantly. Simmer until all water is absorbed, remove from heat. Stir in 1
teaspoon of vanilla, set aside.
In a medium bowl, combine whole wheat flour, all-purpose flour, oats, brown
sugar, baking soda and salt. Stir in butter or margarine until well blended.
Put half of the flour mixture into ungreased 9 x 13-inch pan, bake in oven for 8
minutes. Spoon cranberry/date mixture over crust, sprinkle with remaining flour
mixture, pat gently.
Bake 20 to 25 minutes or until lightly browned, cool. If desired, drizzle with
frosting.
Fruit Variations:
Dried, chopped apricots, cherries or apples can be substituted for the dried
cranberries and dates.
1 12-ounce package of fresh cranberries can be substituted for the dried
cranberries and dates. Simmer cranberries and 2 tablespoons water in saucepan
over low heat, stirring occasionally until cranberries have popped.
Source:
Wheat Foods Council
Top 10 Ways to Add Fiber to Your Diet:
1. Start the day off with a bowl of your favorite,
delicious high-fiber cereal, such as frosted shredded wheat or whole grain
raisin bran.
2. Put fruits, such as berries, raisins, or bananas, on your cereal to
increase your fiber intake by about 1 to 2 grams.
3. Combine the great taste of both whole grain and enriched grain
breads in your family's diet. For example, introduce whole grain taste to the
family by using one slice of white bread and one slice of 100% whole wheat
bread when making sandwiches.
4. Next time you are making any type of pasta, instead of using
traditional pasta, choose whole wheat pasta. Even macaroni and cheese lovers
can use whole wheat macaroni.
5. Substitute wheat bran for one-third of the all-purpose flour when
making pancakes, waffles, muffins, or any other flour-based food.
6. When you feel the urge to start snacking, reach for a delicious
muffin, pretzels, or baked pita chips instead of a candy bar.
7. If rice is what you crave, then steer toward brown rice, which
offers increased amounts of dietary fiber, iron, and many B vitamins. Plus, it
tastes exquisite.
8. Believe it or not, popcorn can be a healthy snack for you and your
children. Just don't use too much butter or salt on this whole-grain treat.
9. A great substitute for desserts is a bowl of fruit (especially
raspberries, strawberries, and blueberries). Try whole wheat bread pudding
with fruit, or perhaps a treat as tasty as a whole grain muffin strikes your
fancy.
10. Leave the skins on fruits and vegetables such as pears, apples,
peaches, and even potatoes, as opposed to peeling them off. Most of the fiber
is in the skin, which will help the digestive tract and may prevent colon
cancer.
Sources: www.mypyamid.gov; www.the-weightloss-guide.com; Sue
Gilbert, MS
 |
Mikey's Marinade A true GOURMET treat for the taste senses, turning
ordinary into EXTRAORDINARY! If you grill steaks, get Mikey's today! |
 Whole
Wheat Chocolate Sheet Cake
Makes 24 servings
Ingredients:
2 1/2 cups whole wheat flour
1 cup sugar
2 teaspoons cinnamon
1/4 cup cocoa
1 cup water
1/2 cup vegetable oil
1 1/2 teaspoons baking soda
1 cup buttermilk
2 large eggs, beaten
1 teaspoon vanilla
Icing:
1/2 cup butter or margarine
3 to 4 tablespoons milk, 2 percent
3 cups confectioner's sugar
1 teaspoon vanilla extract
1 cup flaked coconut
Preparation:
Preheat oven to 350 degrees F.
Cake:
Mix flour, sugar and cinnamon together in a large bowl. Bring cocoa, water and
oil to a boil. Pour over flour mixture and mix 1 minute, scraping bowl.
Dissolve soda in buttermilk, adding to mixture in bowl along with eggs and
vanilla. Mix an additional 2 minutes.
Pour into greased and floured 10 x 15 x 1-inch jelly roll pan. Bake 20 minutes.
Ice cake, if desired, while cake is still slightly warm.
Icing:
In a saucepan, melt butter or margarine, add milk and heat. Boiling is not
necessary. Remove from heat and add confectioner's sugar and vanilla extract,
stir vigorously until smooth and glossy. Add more milk only if frosting isn't
fluid enough to spread easily. Spread over slightly warm sheet cake and
immediately sprinkle with coconut. When cake is cool, cut into 24 servings.
Source:
Wheat Foods Council
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