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roughage

  • prima Mar 3, 2011 07:14 AM
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How do you take your roughage?

In addition to bran muffins, fibre-full cereals, fresh fruits, vegetables, and salads, my usual go-tos are bircher muesli, cabbage soup (have been making a version based on this thread http://chowhound.chow.com/topics/355405 ), lentil soup (this thread has been useful: http://chowhound.chow.com/topics/741692 ) & borscht.

I realize I could add wheat germ bran or oat bran to all sorts of dishes, or drink prune juice. I'm more interested in hearing about the tasty fibre-rich dishes Chowhounds make.

Have a feeling that the cheese in caulflower cheese counteracts the cauliflower!

Thanks for any of your input!

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  1. greens! watercress, mustard greens, broccoli rabe, etc.

    1 Reply
    1. re: hotoynoodle

      I love my greens, too!

      Have been making my collard greens with peanut butter, ginger, garlic, hot pepper lately, thanks to some posts on this Board ;-)

      I also love a good Caldo Verde aka Portuguese kale soup. Might have to make a batch of Caldo Verde tonight!
      some old Caldo Verde threads:
      http://chowhound.chow.com/topics/653512
      http://chowhound.chow.com/topics/284695

      http://leitesculinaria.com/7580/recip...

    2. Green smoothies (kale, spinach, romaine) with 2 tbsp flaxseed meal. The rest of the day I eat junk. :)

      2 Replies
      1. re: esquimeaux

        Haven't tried making any green smoothies- thanks for the idea! Not sure if it's going to be a taste I'm going to have to try to acquire?

        1. re: prima

          They're delicious! Even my picky teenage students love them -- the flavor is almost entirely of the fruit in them, rather than the "green stuff". I used to make one with strawberries, an orange (peel off), dates, and spinach. Yum.

      2. Beans, almost daily -- in salads, soups, with greens, etc. My favorite of late is white beans and kale with rosemary and garlic, braised and eaten on toasted whole wheat bread. Bit of cheese if I have it (which doesn't counteract the fiber at all! Or at least that's my story and I'm stickin' to it!)

        I too am a fan of bircher muesli. I often use fresh orange or tangerine juice as the liquid, with the pulp and all added in.

        Pumpkin and black bean soup, vegetable kormas and curries, tomato bisque, sweet potato oven fries, stuffed acorn squash (stuffed with black beans, tomatoes, and spinach!), zucchini fritters -- all high fiber and delicious.

        5 Replies
        1. re: LauraGrace

          Thanks for the great ideas, LauraGrace.

          The white beans with kale sounds great.

          Do you have a recipe for your pumpkin & black bean soup?

          I've been roasting my sweet potatoes lately, with evoo, cumin & smoked paprika.

          With St. Patty's Day around the corner, colcannon is another dish that I plan to make in the near future.

          1. re: prima

            Though I blush to admit it, the pumpkin and black bean soup is Rachael Ray's recipe! :)

            1. re: LauraGrace

              thanks so much for letting me know, even if it made you blush ;-)

              1. re: prima

                We eat a lot of cruciferous and green leafy vegetables, a wide variety of vegetables, fruits, grains and legumes regularly, but when we want to have something that is traditionally not healthy, I try to work in healthy ingredients to "modernize" the dish. For example, when I make bigos, which is a sauerkraut stew that's generally loaded with all manner of pork products (smoked, cured, fatty, etc.), I replace half of the pork items with a legume, like garbanzo beans. I also load the pot with fresh green cabbage in addition to the sauerkraut. I cut sausages into quartered slices so that it is well distributed. You'll get some in each mouthful, but the overall dish winds up lower in fat and bursting with roughage. A fine compromise!

                It's all about balance. If I'm cooking Chinese, Vietnamese, Japanese, Thai or any other Asian culture's foods, I use white rice, but am always careful to have lots of green leafy vegetables and/or a variety of veggies to counter the low-fiber white rice.

                I recently purchased 25 different types of heirloom beans from Rancho Gordo. If I want to add roughage to a soup or stew, in they go. I might puree some white beans with roasted garlic and herbs instead of mashed potatoes. I've played with different types of seaweed with vegetables, such as hijiki or arame with sweet potatoes or mashed potatoes with dulse.

                One of my absolute fave soups is a split red lentil (or lentil and rice) soup to which baby spinach and baby arugula are stirred it just before serving. Auxiliary seasonings are cumin, cayenne and lemon, but it could go in a number of different directions.

                I rarely make smoothies, but I've done some with bananas, oranges, berries (any mix or all), plus any or all of spinach, arugula, kale, spirulina, sprouts, plus ground flax or chia seed. They're great, but they fill me to bursting.

                1. re: 1sweetpea

                  Thanks for the newfangled approach to bigos, 1sweetpea.

                  Thanks for all the great ideas.

                  If you like red lentil soup, this one is a winner. I cut down on the coconut milk.

                  Ravi's Curried Lentil and Apricot Soup, from the Toronto Star

                  2 tbsp (30 mL) vegetable oil

                  2 onions, chopped

                  1/4 cup (60 mL) finely chopped garlic

                  1/4 cup (60 mL) finely chopped, peeled ginger

                  2 tbsp (30 mL) mild curry powder

                  1 plum tomato, cored, chopped

                  1 cup (250 mL) diced dried apricots

                  2 cups (500 mL) red lentils, rinsed

                  8 cups (2 L) water

                  3/4 cup (185 mL) coconut milk

                  Salt + ground black pepper to taste

                  Garnish:

                  Plain yogurt

                  Chopped cilantro

                  In large pot, heat oil over medium. Add onions. Cook, stirring, until lightly golden, 10 minutes. Reduce heat to medium-low. Add garlic and ginger. Cook, stirring, 2 minutes. Add curry powder; cook 1 minute. Add tomato, apricots, lentils and water. Raise heat to high. When mixture starts boiling, reduce to simmer. Cook, stirring occasionally, until apricots are very soft, 30 minutes. Using handheld immersion blender or in food processor, purée soup. Return soup to pot over low heat. Stir in coconut milk. Season with salt and pepper.

                  Ladle soup into warmed bowls. Garnish with dollop of yogurt and sprinkle of cilantro.

                  Makes 6 to 8 servings.

        2. I eat a lot of cabbage (dis crambe thanatos)- loosely translated: from cabbage comes destruction...

          Also if you need to get things moving- ground flax seed is a wonderful addition to things like yogurt, or home made breads or muffins. Just be sure to drink lots of water before during and after.

          1. nobody has mentioned corn. raw corn. just cant seem to get it to the pot. another thing, stone ground grits. yellow or white. polenta. great sources of fiber. then there's posole or hominy. how bout popped corn. baby corn.
            then of course there's the onion. awesome fiber plus inulin for probiotic boosting.

            1. Oaties in morning, colon take warning
              Legumes and crucifers add intestinal chorus.

              Just give a Google for "fiber content"
              and pick from the list of of roughage most glorious.

              Since experts suggest 35 grams each day
              time to add oat bran to good morning oaties.