Wednesday, November 27, 2013

Figuring out fibre

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Many of you know that I have a fussy eater in the house.

One of my biggest everyday challenges is trying to get my toddler to eat more fruits and vegetables. I have resorted to all kinds of tricks to get more fibre into his tummy.

Dieticians recommend that toddlers age 1-3 years should get 19 grams of fibre each day and children 4-8 years should get 25 grams of fibre a day to keep all those icky conditions like constipation, obesity and diabetes at bay.

Twenty five grams is a lot to consume. But I’ve discovered a few clever ways to sneak in those extra fruits, vegetables and fibre-packed foods into my everyday cooking...

 

French toast with sweet potato
Sweet potatoes are among the world’s top healthiest foods. This vegetable is rich in dietary fibre, anti-oxidants, beta-carotene, vitamins and minerals. They are a great source of vitamin C to ward off cold and flu viruses, vitamin D for healthy bone development and iron for red and white blood cell production.

I always keep a stash of sweet potato puree in the freezer. They are so versatile to throw into various casseroles and soups for an added flavour and fibre punch. Here’s one of my favourite ways to sneak them in at breakfast:

6 slices of whole wheat bread
2 eggs
1/4 cup of sweet potato puree*
1/4 teaspoon of cinnamon

Whisk eggs, sweet potato puree and cinnamon together. Dip the slices of bread into the egg mixture, then fry on a hot griddle or pan until golden brown on each side.

 

Avocado shake
Avocados have been called the world’s perfect food – they contain virtually all the essential nutrition and vitamins a person needs to survive. Avocados are a high-fibre, sodium- and cholesterol-free food, rich in healthy monounsaturated and polyunsaturated fats (such as omega-3 fatty acids), vitamins A, C, D, E, K, B-vitamins, as well as potassium.

I love the creamy texture of avocado and often use it in a variety of dips and sandwich fillings. Nathan’s favourite way to enjoy them is in the form of a ‘shake’. He can slurp this all up in one sitting and come back clamouring for more.

1 medium avocado
1 cup milk
2 tbsp honey

Place all the ingredients into a blender and whizz everything together until it’s smooth and creamy. Feel free to adjust the amounts of milk and honey to your preferred level of thickness and sweetness.

 

Devilled eggs with hidden carrot
Carrots are generally best known for their rich supply of beta-carotene. However they are also packed with a wide variety of antioxidants and other health-supporting nutrients. Carrots are also loaded with soluble fibre. This type of fibre binds helps get rid of excessive cholesterol, which plays a role in lowering blood pressure and stabilising blood glucose levels.

Eggs are always a big favourite with Nathan. However, Nathan has a tendency to eat up all of his egg and leave aside the vegies on his plate. So this is a great trick for disguising the vegies and fibre inside.

4 eggs
2 tbsp mayonnaise
1/4 cup carrot puree*
1/8 tspn salt
Paprika and pepper to taste (optional)

Simmer eggs in water until hard boiled. Cut eggs in half and remove yolks. Mash yolks with mayonnaise, carrot puree and salt. Fill each egg half with yolk mixture and serve with a sprinkle of paprika or pepper.

 

*To prepare sweet potato and carrot puree: Steam sweet potato for 40 minutes, scoop out flesh and puree in food processor; Peel and trim carrots then steam for 10 minutes and puree in food processor. You can portion out the purees and freeze them for later use.

Note: When introducing or increasing fibre to your diet, remember to add it slowly, little by little each day until you reach your fibre intake goal. Switching to a high fibre diet too quickly can cause constipation and cramps.

 

{All the contents of this post have been written personally by me
and includes a sponsored link for Dulcolax Australia}

4 comments:

  1. Wow, i've never thought of an avocado shake before. One to put on the to do list for sure!!

    Thanks for the article :)

    ReplyDelete
  2. Love these! and many of your sharing. You are amazing, you know everything! sewing to cooking to organising to writing and inspiring me a lot!

    May I ask, if it is the cinnamon powder for the French toast?

    ReplyDelete
    Replies
    1. Thanks, pc. we bloggy mums all inspire each other in turn, I think ^_^

      Yes, the cinnamon is just regular ground cinnamon powder. It's an optional ingredient which is also fine to omit. You can also try some vanilla essence.

      Delete
    2. Hi again,

      Thanks for replying. And great suggestion, vanilla essence sounds better, in the taste-bud of the fussy eater;).

      Delete

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