Posts Tagged ‘strawberries’
March 12, 2015 by Johanna Burani
We can call it “cellulose, pectin, lignin, roughage,” or we can just say “lentils, berries, nuts, beans, artichoke, carrots.” What we’re talking about is dietary fiber. We all know fiber is good for us for regularity and cardiac and glycemic health and certainly for satiety and weight loss.
A word about the beneficial effects of fiber on weight loss. Literally, one word: “easy.”
A 2012 study conducted at the University of Massachuettes School of Medicine confirmed findings from other studies, namely, that focussing on just one dietary change: eating sufficient fiber (30 grams) every day, promotes gradual weight loss.
How nice that, for a change, we can add food to our diet when trying to lose weight rather than take it away!
What does 30 grams of fiber look like on a plate? Well, it would be on 3 plates (for breakfast, lunch and dinner) and some quick-grab snacks too. Take a look:
Breakfast: a cup of old fashioned oats with a cup of strawberries (7 grams)
Lunch: ham and cheese on 2 slices of rye, and an apple (8 grams)
Snack: 1 oz. almonds (4 grams)
Dinner: a cup of beef barley soup, a stuffed artichoke (12 grams)
Snack: 6 oz. fat-free Greek yogurt, 1 tablespoon honey, 1 tablespoon sunflower seeds (1 gram)
There are 32 grams of fiber right there! See how easy it is? Now, if this seems like too much fiber too quickly for your system, start with less high-fiber foods and work your way up.
Here’s a link to the Mayo Clinic’s list of fiber-rich foods to you get started.
February 11, 2014 by Johanna Burani
Here is a simple, healthful dessert with one version of an Italian twist.
June 20, 2012 by Johanna Burani
More than a dessert after a meal, I serve this custard when I have the good fortune of having a few friends come over for an afternoon visit. Its wholesome goodness, however, qualifies it as an excellent choice any time of day or evening. keep reading »
May 10, 2012 by Johanna Burani
Slice and chop, and this dessert is ready for your table! As with all fruit, serve these strawberries only in the peak of their growing season. Complementary accompaniments may include dark chocolate truffles, vanilla bean ice cream, mascarpone or zabaglione (or other custards).