I don't know about you, but one of my biggest struggles on the GF diet is my fiber intake. Here are some tips to help you include fiber in your diet. According to the Mayo Clinic, "Recommended fiber amounts for women is 21 to 25 grams a day and for men is 30 to 38 grams a day."
Among other things, fiber helps cleanse your colon and intestines. This function of fiber will help reduce risk of colon cancer and other digestive diseases. Also, if you're irregular, your fiber intake is probably too low.
Slices up some figs, add some garbanzo beans and julienned carrot to your salad or add frozen blueberries and raspberries to fat-free vanilla yogurt for a snack!
Here is a list of high fiber foods from the Mayo Clinic Web-site (I've only included GF foods):
Fruits
Total fiber (grams)*
1 c. Raspberries 8grams
Pear, with skin 5.1grams
Apple, with skin 4.4 grams
2 Figs 3.7 grams
1c. Blueberries 3.5grams
1 c. Strawberries 3.3
1 Banana 3.1
Orange 3.1
1 small box Raisins 1.6grams
Grains
3 c. Popcorn, air-popped 3.6grams
1c. cooked Brown rice 3.5 grams
Legumes, nuts & seeds (cooked)
1 c. Split peas 16.3
1 c. Lentils 15.6
1 c.Black beans 15.0
1 c. Lima beans 13.2
1 c. Baked beans 10.4
1/4 c. Sunflower seeds 3.6
22 Almonds 3.3
1 ounce Pistachios 2.9
1 ounce Pecans 2.7
Veggies
1 Artichoke (cooked) 10.3
1 c. Peas (cooked) 8.8
1 c. Broccoli (cooked 5.1
1 c. Turnip greens (cooked) 5.0
1 c. Sweet corn (cooked) 4.6
1 c. Brussels sprouts (cooked) 4.1
1 med. Potato (cooked) 4.0
1 Carrot (raw) 1.7
Saturday, July 4, 2009
Tip: Cucumber
I have multiple family members who claim to not like cucumber, yet I put it in all my salads, and they love my salads. What is my trick?
First, I opt for the less bitter English Cucumber. You will find these longer, thinner cucumber usually in plastic next to the other cucumbers.
Remove all the skin with a vegetable peeler. Slice into two shorter pieces to make it easier to work with. Remove ends. Slice in half lengthwise to expose the seeds. Take a small spoon and scrape out all the seeds using the tip of the spoon. The seeds carry a lot of the bitterness that people don't like.
Turn cucumber halves over, with hallow side down, on your cutting board. Slice lengthwise into thin slices and then chop in opposite direction.
You will have approx 1c. uniformly diced cucumber to add to your dishes. Since the seeds are removed they will keep for at least a week in a plastic baggy in your fridge! :-)
Check out all the vitamins and minerals that are in cucumbers:
Vitamin A
Retinol
Alpha Carotene
Beta Carotene
Beta Cryptoxanthin
Lycopene
Lutein+Zeaxanthin
Vitamin C
Vitamin D
Vitamin E (Alpha Tocopherol)
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Food Folate
Folic Acid
Dietary Folate Equivalents
Vitamin B12
Pantothenic Acid
Choline
Betaine
Calcium
Iron
Magnesium
Phosphorus
Potassium
Sodium
Zinc
Copper
Manganese
Selenium
Fluoride
First, I opt for the less bitter English Cucumber. You will find these longer, thinner cucumber usually in plastic next to the other cucumbers.
Remove all the skin with a vegetable peeler. Slice into two shorter pieces to make it easier to work with. Remove ends. Slice in half lengthwise to expose the seeds. Take a small spoon and scrape out all the seeds using the tip of the spoon. The seeds carry a lot of the bitterness that people don't like.
Turn cucumber halves over, with hallow side down, on your cutting board. Slice lengthwise into thin slices and then chop in opposite direction.
You will have approx 1c. uniformly diced cucumber to add to your dishes. Since the seeds are removed they will keep for at least a week in a plastic baggy in your fridge! :-)
Check out all the vitamins and minerals that are in cucumbers:
Vitamin A
Retinol
Alpha Carotene
Beta Carotene
Beta Cryptoxanthin
Lycopene
Lutein+Zeaxanthin
Vitamin C
Vitamin D
Vitamin E (Alpha Tocopherol)
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Food Folate
Folic Acid
Dietary Folate Equivalents
Vitamin B12
Pantothenic Acid
Choline
Betaine
Calcium
Iron
Magnesium
Phosphorus
Potassium
Sodium
Zinc
Copper
Manganese
Selenium
Fluoride
Low-Fat/Cal GF Salmon Salad with Roasted Potatoes
I make this at least once a week for lunch! You can prepare the entire thing the night before and steam your veggies in the microwave at work! Prep and cook time is about 25 min combined.
Serves 1 - Multiply recipe for appropriate service
Salmon Fillet (6-8 ounces)
2 c. chopped romaine
2-3 broccoli flowerettes
2-3 small baby-red potatoes
1/8 c. chopped zucchini
1/8c. chopped cucumber
1/8 c. chopped peppers
2 Tbsp. diced red-onion
1 Tbsp Pine Nuts
Prepare Salmon:
The easiest and quickest way to prepare simple salmon is to make a foil envelope and bake in the oven. Preheat oven to 425 degrees. Take salmon and place on piece of foil. Drizzle with olive oil, salt, pepper and lemon juice. Fold foil in half and close the sides to keep air/steam from escaping. Place on baking sheet in the center of the oven. Depending on the thickness of the fillet, cooking should take only 10-15 minutes. When cooked, you should be able to pull apart the "flakes" easily with a fork.
The key to good fish is not to overcook. Overcooking fish will make it very tough and dry. You want the translucent texture of the fish to be completely gone, but it should still be juicy.
While your salmon is cooking place potatoes in glass microwave safe dish, submerged halfway in water. Cover with plastic wrap. Cook in microwave for 3-5 minutes, until they are tender to a fork.
Steam broccoli stove top or in microwave (same directions as potatoes).
Assemble lettuces, and chopped veggies on large plate. Place cooked salmon and steamed veggies on top and finish with pine nuts and dressing.
A simple dressing is:
3Tbsp White Wine Vinegar
1 Tbsp fresh lemon juice
1-2 crushed garlic cloves
1/2 tsp salt
1Tbsp honey
1/2 Cup extra-virgin olive oil
Serves 1 - Multiply recipe for appropriate service
Salmon Fillet (6-8 ounces)
2 c. chopped romaine
2-3 broccoli flowerettes
2-3 small baby-red potatoes
1/8 c. chopped zucchini
1/8c. chopped cucumber
1/8 c. chopped peppers
2 Tbsp. diced red-onion
1 Tbsp Pine Nuts
Prepare Salmon:
The easiest and quickest way to prepare simple salmon is to make a foil envelope and bake in the oven. Preheat oven to 425 degrees. Take salmon and place on piece of foil. Drizzle with olive oil, salt, pepper and lemon juice. Fold foil in half and close the sides to keep air/steam from escaping. Place on baking sheet in the center of the oven. Depending on the thickness of the fillet, cooking should take only 10-15 minutes. When cooked, you should be able to pull apart the "flakes" easily with a fork.
The key to good fish is not to overcook. Overcooking fish will make it very tough and dry. You want the translucent texture of the fish to be completely gone, but it should still be juicy.
While your salmon is cooking place potatoes in glass microwave safe dish, submerged halfway in water. Cover with plastic wrap. Cook in microwave for 3-5 minutes, until they are tender to a fork.
Steam broccoli stove top or in microwave (same directions as potatoes).
Assemble lettuces, and chopped veggies on large plate. Place cooked salmon and steamed veggies on top and finish with pine nuts and dressing.
A simple dressing is:
3Tbsp White Wine Vinegar
1 Tbsp fresh lemon juice
1-2 crushed garlic cloves
1/2 tsp salt
1Tbsp honey
1/2 Cup extra-virgin olive oil
GF Mahi Mahi Tacos
Serves 4-6
2 6oz Mahi Mahi filets
1 Tbsp garlic infused Olive Oil
Dry rub:
2 tsp cayenne pepper
1/4 tsp red pepper flakes
2 tsp cumin
1 tsp chili powder
1 c. Napa Cabbage
2 tbsp minced red onion
1/2c. diced green, red, yellow and orange pepper
Corn Tortillas and Salsa
Heat oil skillet over medium-low heat. While oil is heating, cover fillets with dry rub on all sides.
Add fish to skillet. It should sizzle, but not "fry". Reduce heat if oil is splashing back at you or smoking.
Cook on each side for appox 4-6 minutes depending on thickness. Fish should be firm, but not hard when cooked through. To test, take a fork and pull at the center gently. Mahi is white when cooked through.
While fish is cooking, heat corn tortillas stove top of in oven. I prefer to spray olive oil in a non-stick frying pan and warm tortillas quickly on medium high. Oil must be hot before adding tortillas. You only need a tiny bit of oil, or you will fry the tortillas and they will harden.
When fish is done, remove from heat and divide among tortillas. Add cabbage, onion and peppers and salsa to taste. You could also add cheese to taste. I prefer a pico de gallo style salsa for these fresh, light tacos. I love the way these tacos look when assembled. They are so colorful and summery! :)
Enjoy with a Mojito or Margarita! :)
2 6oz Mahi Mahi filets
1 Tbsp garlic infused Olive Oil
Dry rub:
2 tsp cayenne pepper
1/4 tsp red pepper flakes
2 tsp cumin
1 tsp chili powder
1 c. Napa Cabbage
2 tbsp minced red onion
1/2c. diced green, red, yellow and orange pepper
Corn Tortillas and Salsa
Heat oil skillet over medium-low heat. While oil is heating, cover fillets with dry rub on all sides.
Add fish to skillet. It should sizzle, but not "fry". Reduce heat if oil is splashing back at you or smoking.
Cook on each side for appox 4-6 minutes depending on thickness. Fish should be firm, but not hard when cooked through. To test, take a fork and pull at the center gently. Mahi is white when cooked through.
While fish is cooking, heat corn tortillas stove top of in oven. I prefer to spray olive oil in a non-stick frying pan and warm tortillas quickly on medium high. Oil must be hot before adding tortillas. You only need a tiny bit of oil, or you will fry the tortillas and they will harden.
When fish is done, remove from heat and divide among tortillas. Add cabbage, onion and peppers and salsa to taste. You could also add cheese to taste. I prefer a pico de gallo style salsa for these fresh, light tacos. I love the way these tacos look when assembled. They are so colorful and summery! :)
Enjoy with a Mojito or Margarita! :)
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