Support for low-fat high-fiber diet

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  • roseg
    roseg Member Posts: 3,133
    edited February 2007
    That sounds like grocery-store think. The want you to wander up and down every single isle.

    I wish they'd put them both places. Sometimes you read about something in a magazine or on-line and you want to find it without wandering up and down every single isle!

    Hurrah - the snowplow has now been over my street twice. I'm free!
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  • roseg
    roseg Member Posts: 3,133
    edited March 2007
    Savoy Cabbage Gratin

    1 lg. yellow onion
    4 tb butter
    2 pounds kale/chard mixed, de-stemmed, cut into slices
    1 tsp salt
    1 tsp pepper (I used white)
    t tbl flour
    1 c. milk
    2 tbs each Gruyere and Parmesan cheese
    3 tbs bread crumbs.

    Cut onion in thin slices and cook in butter*
    When cooked, add cabbages. Cook 10 to 15 minutes
    preheat oven to 400.
    spray Pam on baking dish
    sprinkle with salt, pepper, flour and stir. Add milk gradually to create a sauce
    Spread mixture in pan.
    Top with cheese/bread crumbs. Bake 20 minutes.

    * - I put 1 tbsp butter and about a can of chicken stock in place of the rest of the butter. It's not quite as buttery but better on the fat!

    The Gryere is nutty and very good.
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  • Texgirl
    Texgirl Member Posts: 211
    edited March 2007
    I haven't read the entire thread but... Fiber One cereal 14g fiber/serving actually delicious .add strawberries or banana yum!
    Mrs. Baird's Fiber Plus whole grain bread 12g fiber/2 slices
    Have started substituting whole wheat tortilla's low/carb low fat garlic and herb style 8g/fiber 50 cal. per tortilla ( La Tortilla company)for sliced bread..great for sandwiches and stuffed w/ scrambled egg for breakfast.
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  • roseg
    roseg Member Posts: 3,133
    edited March 2007
    I love those La Tortilla company wraps!

    My local grocery doesn't carry them so I end up driving over to the "good" side of town for them.

    They make a wonderful container for scrambled eggs. I like to mix a regular egg with the egg beaters. Then I cut the tortilla in half and my husband and I have that. He may sneak something else in, but for me it's a good breakfast that actually holds me pretty well.
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  • stronglady
    stronglady Member Posts: 130
    edited April 2007

    If you're concerned about sodium intake, keep an eye on those tortillas! I've found they're a hidden sodium source -- although a 1/2 tortilla isn't bad.

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  • stronglady
    stronglady Member Posts: 130
    edited April 2007
    Lean Hummus (adapted a bit from "Lean and Lovin' It" by Don Mauer)
    (good w/ raw veggies or whole wheat pita wedges)

    1 garlic clove
    1 15-oz can chickpeas (I buy no-salt or low-salt), drained, liquid reserved
    2 T fresh lemon juice
    3 T tahini
    2 t toasted Chinese sesame oil
    2 T nonfat plain yogurt, plus more if necessary
    1/2 t ground cumin
    salt to taste

    1. Drop garlic clove in food processor & chop. Add beans, process for 30 seconds.
    2. Add everything else except salt. Process until smooth. If necessary, thin with some of reserved bean liquid or yogurt. Add salt to taste

    .9 gram fat per tablespoon
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  • roseg
    roseg Member Posts: 3,133
    edited April 2007
    I don't have a big salt issue. But you're right. I looked on the label and they have 300mg each. Since I wrap deli meat in them my lunch has got to be pretty salty.

    The plus is that breakfast is oatmeal and most snacks are fruit or veggies. So as long as I go easy on processed foods at dinner I'm OK.

    Does a "normal" hummus have more tahini? I've always thought that was what ran the fat on on this.
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  • stronglady
    stronglady Member Posts: 130
    edited April 2007

    Yes, normal hummus has more tahini. The volume is made up by nonfat yogurt in this recipe, and the sesame oil adds some tahini-like flavor but with less overall fat. We had this for dinner last night.

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  • mcgaffey
    mcgaffey Member Posts: 241
    edited May 2007

    O.K. I went for my 6 month teeth cleaning today and the "nurse" said my gums looked very good. I told her I changed my diet totally in November and that is the only thing I could think of. I eat right and have lost weight as well and exercise. I didn't mention my radiation treatments. Anyway, I realize how important it is to eat right; it has an enormous impact on the total body. Once you change your habits, it is pretty easy to maintain...well, so far. The more positive cause and effect I can see, the more "devoted" I am to my new way of living.

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  • ginger2345
    ginger2345 Member Posts: 517
    edited May 2007

    The positive results from a noted cause and effect is the best encouragement. Congrats to you on your eating right, weight loss, new way of living and... better gums!!

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  • mcgaffey
    mcgaffey Member Posts: 241
    edited May 2007

    Big hugs, thanks. I only write this stuff to say these kinds of changes do work and maybe wonders. The key is maintenance and beyond...major change! My mom is a bc survivor of many, many years. She is 97 and has congestive heart failure. She only made it this far and with great health until her early, early 90s because she walked every day and has the greatest, toughest mental attitude. But she ate too much and drank too much...and it has had its impact. She admits it now. She would like to be walking now or hitting balls on the tennis court. ( I know 90 year olds that do) She can't. She is trapped to her walker. Many of us will live very long lives. If I do, I want to be sans walker for as long as possible. I guess I have had it up close and personal. I never thought about this in my 40s or 50s. At 60 now, I do.

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  • roseg
    roseg Member Posts: 3,133
    edited May 2007
    Hey - tell your Mom she's doing OK!

    My MIL is 89 and has to be moved from bed to wheelchair. If your Mom can get about with a walker she's still winning her game.

    I can imagine the 90 y/o tennis players hitting the ball, but can they pick them up themselves?
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  • mcgaffey
    mcgaffey Member Posts: 241
    edited May 2007

    I was looking for the email discussing the tennis match between 4 older lady friends of my mom, one with macular degeneration, one bad balance problems, you get the picture. I couldn't find it. The idea was that they all encouraged and helped one another.

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  • mcgaffey
    mcgaffey Member Posts: 241
    edited June 2007

    Went to by dietician for my monthly weigh-in check up and to get some ideas from her on how to handle a vacation and keep on with my diet protocol: I have lost 30 pounds since November (Thanksgiving)! I have 10 to go to be at my perfect BMI! I never thought this possible at my age of 60. I just thought you gained weight and that was that. I have to be very careful but it is becoming a habit to not put foods into my mouth that do nothing for me. I have also discovered how good exercise makes me feel. I am 5'8" and 152 right now. I will make 145 by next November. That is my goal. Slowly, slowly like the tortoise.

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  • Anonymous
    Anonymous Member Posts: 1,376
    edited April 2008

    back to it....

    low fat high fiber diet here i am again....

    curious, theresa's screen name changed...

    anyway, not having any trouble finding lots of good fiber stuff and as long as i avoid the fast food and red meat, i am doing well on the low fat part...

    doesn't hurt boyfriend is on a diet so finally, with an empty nest and boyfriend on a diet i can cook one meal for both of us...

    fruits, veggies and fiber snacks, kashi and otherwise are my mainstay...

    it has been a week and i am doing well...:)

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  • Anonymous
    Anonymous Member Posts: 1,376
    edited April 2008

    don't know how i lived without my braun hand mixer. i will admit i favor my left arm still and this little bad boy is a huge help!

    http://www.amazon.com/exec/obidos/search-handle-url/index=garden&field-keywords=braun%20hand%20mixer&results-process=default&dispatch=search/ref=pd_sl_aw_jset-1_low-lawn-and-garden_40972770_1&results-process=default

    use it pretty much daily for everything...

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  • roseg
    roseg Member Posts: 3,133
    edited April 2008

    Kitchen toys!

    I read an article about immersion blenders and what'd you know - next time I was at Target one hopped right into my cart and came home with me.

    It sure beats ladling hot soup out to put it into the blender.

    I can turn a can of beans into mush in no time.

    I had a small re-chargeable mixer.  My reconstruction is on my right side, and I'm right handed, and there is something very tiring about those little tiny movements you use to mix things with a fork.  I stick that blender into the bowl -- and it's done.  I do fine lifting weights, but those millions of little wisks do me in.

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  • Anonymous
    Anonymous Member Posts: 1,376
    edited April 2008

    hi there rose!

    yep, we need all the help we can get.

    next to my griddler i think my blender tool is my favorite.

    made a potato leek soup last night, i have no problem subbing  free organic milk for cream anymore.

    do you have a costco near you?

    i found this kashi autumn wheat cereal that is really good and has 6g of fiber and is organic. it tastes just like shredded wheat to me.

    heading off to san diego for the weekend. hope i can do well eating in a restaurant. self control, not one of my strong suits...lol

    have a good one!

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  • celia088
    celia088 Member Posts: 2,570
    edited April 2008

    hmmm rose, just curious--why do you turn a can of beans into mush????

    laura, i did not see a Braun hand mixer on that page.  When i put that info into Google i found 4 or more Braun handmixers or handblenders.  Which kind and which model are you talking about?  I am right-handed and i have a bad right shoulder and had mast on right side and i need something like that to mix stuff also. Thanks!

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  • roseg
    roseg Member Posts: 3,133
    edited April 2008

    Well Celia - one of my breakfast items is an egg white omelet with 1/4 c black beans in a high fiber wrap. It's' got protein, fiber and will come in under 200 calories.

    I saute the mushed up beans with a bit of onion.  I don't have any proof, but for me, it helps on the "Fragrance"  Embarassed end of things if I cook canned beans a little more post-can.  If they're mushed-up then they seem to cook better.

    Also, if you want to make your own hummus, which lets you reduce the tahini , it goes great with that.  The tahini (sesame butter) is the fat-full item in hummus, so if you make your own you can only put as much in as you like.

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  • Anonymous
    Anonymous Member Posts: 1,376
    edited April 2008

    celia the hand blender i have is this one:

    braun mr400 hc-wh multiquick hand blender

    it is such a great tool! easy to use and easy to clean. really saves your arm from repetitive motion....

    wow rose that breakfast wrap sounds very tasty...screams to me for cheese but i am going to have to work on something like that...

    wraps are such a great way to go.

    looking for something different with chicken...any inspiration there?

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  • roseg
    roseg Member Posts: 3,133
    edited April 2008

    How do you feel about green olives? I love'em!

    The paper had this today and I clipped it out becaues I like this kind of thing.  My kids don't like 'em, but who invited them?

     Serve with whole-wheat couscous.

    4 servings
    Ingredients:

    * 4 (5-ounce) boneless, skinless chicken breast halves, preferably of similar size
    * 2 to 3 teaspoons ground cumin
    * Salt
    * Freshly ground black pepper
    * 3 cloves garlic
    * 1 1/2 to 2 cups packed mixed dried fruits, such as prunes, apricots, apples and cherries
    * 16 brine-cured, pitted green olives (optional)
    * 2 tablespoons olive oil
    * 1 cup dry white wine, such as sauvignon blanc
    * 1 cup low-sodium chicken broth
    * 1 teaspoon flour

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  • roseg
    roseg Member Posts: 3,133
    edited April 2008

    PS - I have been known to sprinkle a wee-bit of cheese on the egg-wrap. I like like a dry tangy type. It's more for the flavor than the texture. 

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  • Anonymous
    Anonymous Member Posts: 1,376
    edited April 2008

    that sounds very delicious, kinda spanish, i will definitely give that a try...thank you very much...

    i am going cuban tonight...picked up some cuban black beans (will serve with whole grain rice) and some mojito simmer sauce at trader joes...edit: for the chicken breast...

    can't wait to try the olive recipe, will use apricots/soaked raisins and love that cumin! and the couscous... 

    my family does not like cous cous but they know that i love it and so they

    suffer through.

    my highschool just put up an alumni site using this great network, man is it terrific.

    have already seen two other bc survivors in 500 members...

    thanks for the olive recipe, i really want to start cooking some new stuff....i am really in a rut! thanks!

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  • roseg
    roseg Member Posts: 3,133
    edited April 2008

    Glad to help.

    IMO "American" Cuban is better than "Cuban" Cuban.

    We went to Miami one time and ate in "Little Cuba." It was very tasty, but about 3 hours later we were all looking for the Alka-Seltzer.  The fried plantains are tasty, but watch out!

    Maybe you can invent California Cuban.  

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  • Anonymous
    Anonymous Member Posts: 1,376
    edited April 2008

    California Cuban works for me....

    from mex to cu...:)

    really like the cuban black beans at trader joe"s...

    should not be to hard to duplicate wit plain ole organic black beans...

    broke the bank last night and had the organic 85/15 ground beef from there. with a corn salsa...

    delicious, but a high fat dish for me...

    i just planted my herbs this a.m. thyme, dill, italian parsely, chives...

    will pick up tomato plants at farmers market manana....

    i like limes with california cuban...not to mention the mango salsa from costco....

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  • roseg
    roseg Member Posts: 3,133
    edited April 2008

    I went to TJ and got some cuban black beans.

    I have one Doc near Nordstrom Rack and another near TJ, so I gauge my health by where I can go shopping. Cool

    They are my place for fish so I have a freezer full of fish from them.  I also got some pineapple salsa, which looked interesting.

    No tomatos here yet.  May 15 is our last freeze date so I hold off until then. 

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