Recipe courtesy of Fiber Gummies contributing Nutritionist Liz Weiss

Makes 6 Servings

Total fiber = 6 grams

Ingredients

• 1 tablespoon canola oil
• 2 large carrots, shredded (about 2 cups)
• 1 pound lean ground beef (90% lean or higher)
• One 28-ounce can crushed tomatoes
• One 15 1/2 -ounce can black-eyed peas or pinto beans, drained and rinsed
• One 15-ounce can corn kernels, drained and rinsed (or 1 1/2 cups frozen corn kernels, thawed)
• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon garlic powder
• 1/3 cup pre-shredded reduced-fat Cheddar cheese

Directions

1. Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the carrots and beef and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat.
2. Stir in the tomatoes, beans, corn, chili powder, cumin, and garlic and bring to a boil. Reduce the heat and simmer, covered, 20 to 25 minutes.
3. Serve in individual bowls and top with shredded cheese. Heat leftovers and pack in a thermos along with some of the shredded cheese on the side.

Nutrition Information per Serving: 220 calories, 5g fat (1.5g saturated), 320mg sodium, 27g carbohydrate, 6g fiber, 18g protein, 110% vitamin A, 20% vitamin C.

Recipe by Liz Weiss, MS, RD

Recipe courtesy of Fiber Gummies contributing Nutritionist Liz Weiss

Makes 1 Serving:

Total fiber = 5 grams

Ingredients:

• 1/4 cup quick-cooking oats
• 1 tablespoon ground flaxseed
• 2/3 cup 1% lowfat milk
• 1/4 cup blueberries
• 1 to 2 tablespoons chopped nuts, optional
• 1 teaspoon pure maple syrup, optional

Directions:

1. Combine the oats, ground flaxseed, and milk in a deep microwave-safe bowl and stir to combine.
2. Place in the microwave, uncovered, and heat on high for 90 seconds. Remove carefully and stir in the blueberries, and the nuts and maple syrup as desired.

Nutrition Information per Serving: 210 calories, 6g fat (1g saturated, 1.4g omega-3), 70mg sodium, 30g carbohydrate, 5g fiber, 10g protein, 20% calcium

Recipe by Liz Weiss, MS, RD

Shared by Chef Ciminera of Food for Kids TV

Ingredients:

4 skinless, Organic boneless chicken breasts (Mary’s Chicken)
2 brown cage free organic eggs, beaten (Organic Valley)
1 teaspoon chopped fresh parsley
1/2 cup flax bran cereal (healthy bread crumbs) (Natures Path)
1/2 cup Flax seed
1 teaspoon ground black pepper
1 tablespoon vegetable oil
1 pinch of salt

Preparation:

1. Preheat oven to 425 degrees F (220 degrees C).
2. Trim any fat from chicken and cut into 1 inch strips.
3. In a bowl beat the eggs with the water and add the chicken.
4. In a blender add the cereal and blend until a powder. Place in a bowl reading for breading
5. Combine the parsley, healthy bread crumbs, flax seed, basil and ground pepper. Stir in the oil with a fork and mix well to distribute evenly.
6. Place coated chicken pieces on the prepared baking sheet and bake at 425 degrees for 10 minutes, turn the pieces and cook for an additional 5 minutes.

Shared by Chef Ciminera of Food for Kids TV

Ingredients:

1 (10 ounce) package fresh spinach leaves
1/2 cup Organic sour cream
1/2 cup shredded low fat cheese
4 cloves garlic, minced
4 skinless, organic boneless chicken breast halves - pounded to 1/2 inch thickness (Mary’s Free Range Chicken)
1 pinch ground black pepper
2 Tablespoons Hummus (Eden Foods)
 

Preparation:
 
1. Preheat the oven to 375 degrees F (190 degrees C).
2. Place spinach in small sauce pan stirring every minute or so, or until wilted. Stir in sour cream, low fat cheese, and garlic.
3. Lay the chicken breasts out on a clean surface, and spoon some of the spinach mixture onto each one. Roll up chicken to enclose the spinach. Secure with toothpicks, and arrange in a shallow baking dish. Add the ready made hummus into the mix
4. Bake uncovered for 35 minutes in the preheated oven, then increase heat to 375 for an additional 15 mins.
Be sure to take the toothpicks out. Serve and Enjoy!

Health Benefits:

Chicken is rated as a very good source of protein, providing 67.6% of the daily value for protein in 4 ounces. The structure of humans and animals is built on protein. We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require. People who are meat eaters, but are looking for ways to reduce the amount of fat in their meals, can try eating more chicken. The leanest part of the chicken is the chicken breast, which has less than half the fat of a trimmed Choice grade T-bone steak.

Shared by Chef Ciminera of Food for Kids TV

Ingredients:

1¾ cup whole wheat flour (Bobs Red Mill)
¾ cup crushed flax seeds
1 cup organic brown sugar
¾ cup milk
¾ cup instant
2 teaspoon baking soda
1 teaspoon baking powder
5 carrots shredded
1 pinch of salt
2 fresh apples skinned and shredded
2 brown organic eggs (Organic Valley)
 
Preparation:

Combine all of the dry ingredients and mix with a hand blender on low speed. Add the wet ingredients and continue to mix. Place in a non stick cooking muffin tray and bake in a 375 degree oven until brown.

Health Benefits:

Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. Since the fats are found in their isolated form in flaxseed oil, it is a more concentrated source of ALA than the seeds themselves (although it doesn’t have the other nutrients that the seeds do). ALA, in addition to providing several beneficial effects of its own, can be converted in the body to EPA, thus providing EPA’s beneficial effects. For this conversion to readily take place, however, depends on the presence and activity of an enzyme called delta-6-destaurase, which, in some individuals, is less available or less active than in others. In addition, delta-6-desaturase function is inhibited in diabetes and by the consumption of saturated fat and alcohol.