FACTS ON FIBER: November Nutritional Handout

Fiber is a type of carbohydrate that is not digested by the body. Fiber comes from plant sources, so it is found in a variety of food including fruits, vegetables, whole grains products, legumes, nuts, and seeds. Although there are several forms of fiber, all fibers provide several health benefits including:

· Increasing satiety between meals decreasing overall hunger.

· Reducing risk of certain diseases like heart disease, colon cancer and diabetes.

· Aiding in maintaining a healthy weight.

DID YOU KNOW?! It is recommended to consume 38 g fiber per day for men, and 25 g for women. Most Canadians consume about half the recommended daily value.

There are two major forms of fiber, each having their own benefits and food sources they tend to be found in:



1 small head white or green cabbage

2 tablespoons oil, margarine, or butter

1 ½ teaspoons salt

½ teaspoon black pepper


1. Cut the cabbage in half and, with the cut-side down, slice it as thinly as possible around the core. Discard the core.

2. Melt oil, butter or margarine in a large pan or heavy-bottomed pot over medium-high heat. Add cabbage, salt, and pepper and sauté for 10 to 15 minutes, stirring occasionally, until the cabbage is tender and begins to brown. Season, to taste, and serve warm.




1 cup uncooked red lentils (220 g)

1 cup uncooked basmati rice (200 g)

1 tbsp oil, butter, or margarine

2 cloves of garlic

½ onion, finely chopped

16 ounces tomato sauce (2 cups)

⅔ cup full-fat coconut milk (150 g)

2 tsp curry powder

1 tsp garam masala

½ tsp ground ginger

½ tsp garlic powder ½ tsp turmeric powder

Vegan Lentil Curry



1. Cook lentils according to package directions. Drain and set aside.

2. Cook basmati rice according to package directions. Drain and set aside.

3. Heat oil, butter, or margarine in a frying pan, add garlic and onion and cook over medium-high heat until onion is golden brown.

4. Add tomato sauce, coconut milk and spices. Cook for 5 minutes. Stir occasionally.

5. Add cooked lentils, stir, and cook for 15-20 minutes.

6. Serve lentils over basmati rice.



1½ cups whole oats

1 cup whole wheat flour

3 tsp baking powder

½ tsp salt

1½ tsp cinnamon

½ tsp nutmeg

2 eggs

¼ cup oil, margarine, or butter

6 tbsp sugar

⅔ cup milk

1 cup mashed ripe banana

1 cup grated unpeeled apple


1. Preheat oven to 350°F.

2. Mix together oatmeal, whole wheat flour, baking powder, salt, cinnamon, and nutmeg. Set aside.

3. In a separate bowl, beat eggs, oil, and sugar until fluffy. Blend in the milk.

4. Fold dry ingredients into wet ingredients. When flour is almost fully incorporated, fold in the mashed banana and grated apple until the fruit is mixed through the batter. Do not over mix.

5. Spoon batter into greased muffin tins and bake for 25 minutes or until a toothpick inserted in the center comes out clean. Best served warm.

Oatmeal Apple Banana Low Fat Muffins

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