Okay. It's official. The holidays are here. Here's a hint from Fiberlady. If you want to control overeating this holiday season, choose foods high in fiber.

Eating high fiber foods will satisfy your hunger and make you feel full. By selecting high fiber recipes for your holiday menu, you can offer foods that may lower the absorption of fats so you can avoid the dreaded holiday weight gain. Maybe you won't find yourself gorging on the usual array of fattening cookies, pies and brownies.

It's incredibly easy to incorporate those precious grams of dietary fiber into your holiday menus. Just remember your goal is to consume 25-35 grams of daily fiber for a multitude of health benefits.

So with you and your guests in mind, let me share a delicious high fiber menu from appetizer to dessert. Spread some yummy black bean hummus on toasted whole wheat pita bread or crackers; savor a healthy serving of white bean salad; carve the roasted turkey with too good stuffing; butter a piping hot whole wheat roll; dish some lively greens with toasted pecans; and slice a piece of fiber-rich sweet potato pie.

You're probably thinking it isn't very nice of me to whet your appetite without sharing those recipes. Fiberlady (yours truly) didn't get her reputation by eating white rice and Wonderbread. Allow me to tempt you with the first few courses...


Black Bean Hummus Appetizer
8 servings

INGREDIENTS:

1 clove garlic
1 (15 ounce) can black beans; drain
and reserve liquid
2 tablespoons lemon juice
1 1/2 tablespoons tahini
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
10 Greek olives

DIRECTIONS:

1. Mince garlic in the bowl of a food processor. Add black beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon
cumin, 1/2 teaspoon salt, and 1/8 teaspoon cayenne pepper; process until smooth, scraping down the sides as needed. Add additional seasoning and
liquid to taste. Garnish with paprika and Greek olives.

Total Fiber: 4 grams


White Bean and Red Onion Salad
6 to 8 servings

INGREDIENTS:

2 (15-oz.) cans cannellini beans (white kidney)
1/4 small red onion, peeled and thinly sliced
1/4 cup Extra Virgin Olive Oil
2 tbsp. Balsamic Vinegar
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Snipped fresh basil

DIRECTIONS:

Drain beans into a colander and rinse under
cold water; drain well. Place in a medium bowl with onion. Whisk together oil, vinegar, salt and pepper and pour over beans; toss well to coat. Cover and chill for at least 1 hour, stirring occasionally.
Top with fresh basil before serving.

Total Fiber: 5 grams

Notice the total grams of fiber in just those two dishes alone! That, my fiber-rich friends, counts for about one third of your quota for daily dietary fiber. Preheat your oven and sip a glass of pinot noir while you look at the rest of these high fiber recipes and more at www.high-fiber-health/holiday.html.

Fiber. The holiday gift that keeps on giving, even into the new year.

View all Steve Shank's articles

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