Tag Archives: high-fiber

Triple Berry Cobbler That Tastes Good and Is Actually Good for You, Too

Three-berry cobbler
Three-berry cobbler

So in all that talk of high fiber foods, I tried to go beyond the beans and looked for something tasty and dessert-like. I found a recipe in one of my gifted cookbooks, “Williams-Sonoma Essentials of Healthful Cooking.” The book had a whole section of foods based on properties like high in fiber or lowfat, etc. and a table of recipes and stats. I keyed in on the dessert that said 7 grams of fiber per serving.

I initially bought all the ingredients for a dinner with friends, but when I started making it, I realized that the clock I’d been timing my day by had not yet been reset for the season. So, rather than be 45 minutes late, I cooked it later. Then we ate it for dessert, and breakfast, and snacks for the next few days.

Even after all that, I still liked it. That’s gotta say something, right?

My few complaints were these: As I started cutting up the berries and placing them in the bowl, they was way more than the suggested 8X8 pan would hold and not nearly enough crust. Also, there is no way I found that you can smooth out the crust over the berries. I tried oiling a clean spoon and being very careful until I lost my patience. My solution the second time around was to drop smaller half-spoonfulls all over. The crust gets mushy pretty fast. I prefer something a little crispier on my cobbler, but managed to get a little of that back by popping servings back in the oven under the broiler.

Peach-ified cobbler
Peach-ified cobbler

This weekend I made it again for a family dinner. I abandoned most of the high-fiber, healthy part of it because I really needed to eat something new. For the filling, I replaced the berries in the recipe with a couple cups of frozen marionberries and most of a bag of frozen peaches. Instead of raspberry jam, I used apricot preserves left in my refrigerator from another recipe, a touch of honey and I was out of instant tapioca so used about 1 1/2 tablespoons of corn starch. I also used regular buttermilk.

I liked the berry version better, but then again, I’m a pretty big fan of berries.

Triple Berry Cobbler

(from “Williams-Sonoma Essentials of Healthful Cooking”)

7 grams of fiber, 4 grams protein, 61 carbs, 7 grams fat

2 cups blueberries
4 cups raspberries
4 cups strawberries, stemmed and sliced in half
1/4 cup raspberry jam
1 Tbs instant tapioca

1 cup unbleached flour
2 tsp. baking powder
1/4 tsp. baking soda
kosher salt
3 Tbs. unsalted butter, room temperature
1/3 cup sugar
1/3 cup nonfat buttermilk

Preheat oven to 350 degrees.

Mix together berries and carefully fold in jam and tapioca. (I heated up the jam a bit to make it runny and mixed the tapioca in before pouring it over the berries.)

Mix flour, baking soda and baking powder together. In a separate bowl, cream butter and sugar together until fluffy and pale. Add half the buttermilk and half the dry ingredients and combine until getting sticky. Add remaining buttermilk and dry ingredients and mix just until it’s a sticky mass. Don’t overmix.

Drop spoonfuls of crust over the berries. Smooth it out a little (if you can), but don’t worry about gaps.

Bake 40 minutes or until top is golden and filling bubbles up on the sides and through the gaps.

Remove to a wire rack to cool.

Another High-Fiber Recipe: Three-Bean Chili

This recipe uses red, white and black beans
This recipe uses red, white and black beans

Here’s another high-fiber recipe that was pretty simple to make. I made it while my cassoulet was baking this weekend and froze some for giving away and for later in the week.

I’ve copied their recipe below, but I made my own additions while it cooked because the original recipe seemed a little tart and lacked some depth. I added about two tablespoons of brown sugar and a heaping tablespoon of cocoa to the mix. I also simmered it about 10 minutes longer than recipe called for.

Serving size is about two cups, and each serving has about 16 grams of fiber. It’s only supposed to have 294 calories (and it’s pretty filling for having that much), but if you add the sugar like I did, that’ll obviously add up.

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Roasted Garlic and Butternut Squash Cassoulet

Cassoulet in Dutch Oven
Cassoulet in Dutch Oven

As mentioned earlier this week, I’m testing out some high-fiber recipes, preferably ones that aren’t going to add too much other fats or calories for a relative who finds herself having to meet a pretty high fiber requirement via doctor’s orders.

So I decided to start out with dishes that included beans, which are high in fiber, and since it had been mentioned recently by a coworker, I started out with a cassoulet, a French style slow-cooked bean stew or casserole.

And since I was looking for something a little lower in fat, I one of my favorite light cooking sites, Cookinglight.com.

I found something pretty good looking that included squash (much to my squash-hating husband’s dismay). I followed their recipe (below) mostly to a teaspoon, though I added more onions and used up some acorn squash mixed with the butternut squash. I also roasted the garlic while baking something else so that turning on the oven to roast one little head of garlic didn’t seem like such a waste.

One thing I didn’t note until later was that this dish did not have a whopping amount of fiber (I was looking for double-digits), but it wasn’t bad either. A serving of 1 3/4 cups has about 8 grams of fiber, 259 calories and 7.7 grams of fat. Served with a cup side of steamed broccoli would add another 4.5 grams of fiber; a cup of collard greens would add more than 5 grams. I chose a salad because my body isn’t quite that ready yet for so much fiber.

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On a Food-Making Mission: High-FIber Foods

I spent part of my weekend taking some of the great meal-planning tips from readers last week. It included a pretty big shopping trip for more pantry staples, pre-cooking some meals for this week and doing a little extra chopping of garlic and onions for the freezer.

It helped that I also had a mission to motivate me. A relative of mine was recently diagnosed with a health ailment that requires eating nearly 60 grams of fiber a day. (That’s more than double what a woman on a normal healthy diet would eat. Women should have 21 to 25 degrees per day and men should have about 30-38 grams, according to the Mayo Clinic.) Consequently, she finds herself having to eat a lot of food.

So I decided to help —  whether she wants it or not, here it comes —  by testing out some recipes and giving her some frozen meals to take home. Continue reading