Fabulous Fiber!


I was looking over some of my older blogs and found this.  It resonated (again) with me because the doctor just told my husband he had to eat more fiber – and he asked me how to do that – so…..here you are my honey! I will make the soup for you – love this recipe!

Fiber is filling, full of vitamins and helps fight fat!  An article from the Mayo Clinic stated that diets high in fiber can provide many health benefits that can help you lose as well as maintain a healthy weight and it also lowers your risk of diabetes and heart disease.    Dietary fiber, which is roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb.  Unlike other food components, such as fats, proteins or carbs, which your body breaks down and absorbs – fiber isn’t digested.  Instead it passes, relatively intact, through your body.  Nature’s little broom!  There is a section in my book, Is Gluten Free For Me that goes into more detail.

Cruciferous vegetables are loaded with fiber and are dense and crispy.  Broccoli, cauliflower, cabbage, and Brussel sprouts are a perfect example. They are also root vegetables, as are radishes and daikon, kohlrabi and rutabaga. But did you know that some of the leafy greens, such as collard and turnip greens, arugula and watercress are also crucifers?

While reading about the many benefits of crucifers, I found this interesting bit of information:  Slice into a crucifer and you will likely see a fascinating pattern of leaves, buds, and stems that form a cross shape!  Wonder if that is how they got their name.  Also, packed within these dark green, white, and sometimes red vegetables are cancer-fighting surprises. You may think that cruciferous veggies are just broccoli and cauliflower – but there are many more than that. These veggies are low in calories, and high in fiber, calcium, iron, vitamins A and C and beneficial enzymes.   

I love to make soup – it is so easy and tasty.  Here is a suggestion for a vitamin and fiber packed soup:  Great for snacks, and even breakfast!

Ingredients: (You can also add other veggies – the more the merrier)

2 quarts vegetable, chicken or beef stock (stock is richer in flavor than broth)

1 large onion that has been chopped

3 – 4 cloves of garlic, chopped (I like garlic)!

1 cup broccoli florets

1 cup cauliflower florets

2 large stems kale, remove stem and chop

1 yellow & 1 green zucchini, sliced into rounds

2 large carrots – slice into rounds

2 parsnips, sliced into rounds,

2 large celery ribs, sliced into ½” pieces,

1 red pepper, seeded and cut into ½’ pieces, 1 green pepper, seeded & sliced into ½” pieces,

2 large tomatoes with skin removed (you can easily do this by placing into dish with hot water for about a minute).

1 Daikon radish, peeled and sliced into rounds

1 small bunch fresh parsley, chopped – you can remove some of the stems

One to two sprigs fresh thyme and two to three leaves of fresh basil.  Remove the thyme from the stem and roughly chop.  Roll the basil leaves and chop.

For extra protein, add a can of garbanzo beans (chickpeas) that has been partially drained.

1 rounded teaspoon lemon pepper and

1 rounded teaspoon onion powder. 

And I always add paprika – a rounded teaspoon.  If desired you can add a little sea salt.  The stock has salt in it, so taste it first.

In a deep pot, pour a little bit of stock. Add onions and sauté until just translucent.  Add the rest of the veggies and sauté just a couple of minutes to bring out the flavor.

Cover with 2 quarts stock, cover and simmer about 30 minutes, just until the veggies are fork tender.  Don’t over cook.  You want the veggies to be crunchy.  You can add a bit more stock or water if necessary for more liquid.  But the veggies do cook down a bit and release liquid.

You have a healthy, tasty cup of fat fighting, vitamin enriched soup!  Can’t beat that!  Enjoy!

Blessings, Joyce soup Thanks Google Images!




Leave a Reply

Your email address will not be published. Required fields are marked *

Prove you're human.... *