| Recipes High in Folic Acid provided by Diane Waple |
| We plan to make this column a regular feature. Diane Waple is a registered dietitian and the Wellness Coordinator for St. Joseph Health Ministries in Lancaster. Diane will be providing us with tasty recipes to help increase folic acid in our diets. |
| It is still recommended that all women take a supplement to reach their recommended daily allowance of folic acid. Check our Folic Acid page for more nutritional information. |
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| Fiber In Your Diet
Fiber is the part of fruits, vegetables and grains that the body cannot digest. It passes out of your body in the form of stool. Fiber helps your digestive system run smoothly and exercises your intestines. It helps prevent or treat constipation, hemorrhoids and other intestinal disorders. Fiber has been linked to decreasing the risk of heart disease, hypertension, adult onset diabetes, some types of cancer and lowering cholesterol levels. People with diabetes often find it helpful in controlling blood sugar levels. Experts recommend that you eat 25 to 35 grams of fiber per day. Tips For Increasing Fiber In Your Diet � Eat plenty of whole, fresh fruits (including skin) � Eat cooked and stewed fruits such as prunes and applesauce � Include green leafy vegetables such as cabbage and spinach in your diet � Root vegetables, such as carrots and sweet potatoes have a lot of fiber � Add whole grain foods like bran cereals and cracked wheat to your diet � Use whole wheat flour for baking � Add seeds and nuts to recipes � Include dry beans and peas (such as soybeans, kidney beans, chickpeas and navy beans) in your diet � Eat high fiber breakfast cereals and include them in casseroles and breading � Select cracked wheat breads. They contain more fiber than whole wheat breads � Chose breads other than white. Both whole and cracked wheat breads contain more fiber than white bread. White bread contains the least amount of fiber. Shopping Tip Read food labels before you buy. You will find dietary fiber listed under Total Carbohydrates. When Increasing Your Fiber Intake: Use a variety of sources of fiber. Don�t limit yourself to just one kind. Add fiber gradually (over several weeks). A sudden increase of fiber may cause bloating or excess gas. Drink plenty of fluids. Fluids help move fiber through the intestines |
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| This is a great kid's recipe. From: Betty Wetzel
PB & J Waffle Sandwiches Prep Time: 15 min (Ready in 15 min ) Makes: 8 servings (1/2 sandwich and 2 Tbsp fruit each) Easy biscuit waffles turn into kid-friendly peanut butter and jelly sandwiches. 1 (16.3-oz.) can Pillsbury� Grands!� Flaky Layers Refrigerated Original Biscuits 1/2 cup peanut butter 1/4 cup grape jelly 1 tablespoon powdered sugar 1 cup fresh fruit (such as strawberries, peach slices, grapes) 1. Heat Belgian or regular waffle maker according to manufacturer's directions. Separate dough into 8 biscuits; press or roll each into 4-inch round. 2. Depending on size of waffle maker, place 2 to 4 biscuit rounds at a time in hot waffle maker. Bake 2 minutes or until golden brown. Cool 1 to 2 minutes. 3. Spread peanut butter evenly on 4 of the hot waffles; spread jelly on remaining 4 waffles. Place jelly-spread waffles, jelly down, on peanut butter-spread waffles. Cut sandwiches in half; place on individual plates. Sprinkle with powdered sugar; garnish with fruit. |