Peter Cottontail's High Fiber Easter

Here comes Peter Cottontail, hopping down the bunny trail. Along the path, he follows his nose to munch on carrots, cabbage, and high fiber bunny cake. Fiberlady loves to celebrate all of the holidays, including Easter, because it gives her a occasion to share high fiber recipes and life enhancing information for your high fiber health.

A healthy daily diet should comprise fiber from a wide collection of foods high in distinct types of fibers, rather than from supplements. High-fiber foods offer five grams or more fiber-rich nutrients. There needs to be a blend of soluble and insoluble fibers.

12 OUNCES EQUALS HOW MANY CUPS

Fruits such as apples and citrus,leafy green veggies and oats are good examples of foods with soluble fiber. When these foods are eaten, fiber adds bulk as water is absorbed. This contributes to a feeling of plenty and so we tend to eat less. Weight loss is a real advantage when inspecting the typically rich, calorie-laden holiday menu.

For principal insoluble fiber, select whole grains, legumes, and most veggies and fruits. Insoluble fibers increase the bulk and weight of the food being digested. The increased viscosity from soluble fibers such as pectin slows down the movement straight through the intestinal journey which gives more time for nutrients to be absorbed by the body. Fiberlady reminds you to drink plenty of liquids when you eat fiber.

In addition to enhancing regularity, consuming sufficient amounts of fiber can aid in the prevention of any forms of cancer and heart disease. High fiber diets are helpful in delaying the onset or lowering the risks of many of these diseases.

Now that you have absorbed the scientific facts, you can focus on the plainly consuming flavors of some very tasty high fiber foods to add to your Easter menu.

This low fat, high-fiber pea and mint soup is an expected flavorful not to mention colorful addition to your Easter brunch or dinner.

Pea and Mint Soup

4 servings

Ingredients:

2 tsp olive oil

1/2 cup shallots, finely chopped

1 pound icy or fresh (shelled) green peas

1/4 cup fresh mint, chopped

1/4 cup fresh parsley, chopped

3 cups fat free, reduced sodium chicken broth (or vegetable broth)

4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish

Preparation:

Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.Transfer to a blender, reserving some of the liquid, and puree until smooth.

Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Per Serving: Fiber: 5.8 grams; Calories: 130; Total Fat: 2.6 grams

Here is Peter Cottontail's heavenly dessert that will have you hopping back for more.

Carrot Cake

12 Servings

Ingredients:

1 pound carrots

2 cups white sugar

1 (8 ounce) can crushed pineapple with juice

3/4 cup vegetable oil

1/2 cup unsweetened applesauce

4 eggs

1 tablespoon vanilla extract

1/2 cup flaked coconut

1/2 cup chopped walnuts

1/2 cup raisins

1 1/2 tablespoons pumpkin pie spice

2 teaspoons baking soda

1 teaspoon salt

3 cups all-purpose flour

Frosting

1 (8 ounce) holder cream cheese

3 tablespoons unsalted butter, softened

1 1/2 cups confectioners' sugar

1 1/2 teaspoons orange zest

1 tablespoon fresh orange juice

Preparation:

1. Preheat oven to 350 degrees. Coat Bundt pan with vegetable oil spray. Flour pan and tap out excess flour.

2. In a medium bowl, sift together flour, salt, soda and pumpkin pie spice. Set aside. In a isolate bowl, consolidate coconut, walnuts and raisins. Set aside.

3. Grate carrots (to make 3 cups). Set aside.

4. In a large bowl, consolidate sugar, pineapple with juice, oil and applesauce. Beat on high speed for 3 minutes. Beat in eggs one at a time. Add vanilla and carrots.

5. Add flour blend and beat on low speed until combined. Add coconut, walnuts and raisins and combine.

6. Put batter into 10 inch Bundt pan. Bake at 350 degrees for 60 to 70 minutes, or until toothpick inserted into town of cake comes out clean. Cool in pan on wire rack. Invert onto serving plate. Frost, and refrigerate one hour.

7. To make the frosting: In a large bowl, consolidate cream cheese, butter, confectioners sugar, orange zest and juice. Beat until smooth.

per serving: Fiber: 3.1 grams; Calories: 642; Total Fat: 29.6 grams

Peter Cottontail's High Fiber Easter

12 OUNCES EQUALS HOW MANY CUPS