fiber

It's no surprise: How we feel about the economy effects what we eat--at least at restaurants.

Researchers in the Health Promotion Department of Coastal Carolina University took a look at entrée ordering habits during the economic downturn. They found orders of expensive cuts of steak fell 7 percent from 2008 to 2010.

Also not surprising: We're ordering less expensive cuts of meat like chicken and lean steak, more often. But there are cheaper ways to have your protein and eat it, too.

Consider the humble chickpea. You may have first met chick peas on a salad bar presented in a little square metal container with all of the other topping options. But chick peas have been a staple of nutrition for hundreds of years. They are used in cooking literally all over the world from the Mediterranean to the Middle East, Spain to Mexico and are an important ingredient in African and Indian cuisines.

Noted food expert and author Sharon Tyler Herbst defines the chick pea in her book The Food Lover's Companion, as "A round, irregular-shaped, buff colored legume slightly larger than the average pea with a firm texture and mild nut like flavor."

Chickpeas can be eaten cold in salads, cooked into stews and soups and even ground into flour and used in baking or as a batter in frying. Chickpeas are ground and shaped into balls to create the Mediterranean specialty falafel, which have a satisfying meaty consistency and are often featured on vegetarian menus.

If you like dipping carrots and celery or crackers into hummus then you're eating mashed chick peas seasoned with lemon juice, garlic and olive oil.

With about 100 calories per half cup and a good source of fiber, chickpeas are on the go-to list of foods that help lower risk of heart disease and cancer and help control blood sugar levels. And because they're packed with protein and are filling without being high in calories, they're welcome on weight-control diets.

In fact, a quarter cup of chickpeas can be a substitute for an ounce of meat, poultry or fish according to the USDA's My Plate food guide.

And here's the best part: Chickpeas are cheap, which means they're good for your bottom -- and your bottom line.

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This summer, I have been spoiled with an abundance of beautiful, farm-fresh produce. As members of a Community Supported Agriculture group, every week I have received more vegetables than I've often known what to do with. That's a good thing!

To celebrate the season's bounty, I created this nutrient-rich summer soup, brimming with immune-boosting vitamin A (something my kids sure need now that they are back in school), fiber and flavor.

Makes 6 servings; serving size equals 1 cup

Ingredients:
2 tablespoons extra virgin olive oil
1/2 cup red onion cut into 1/4-inch dice
2 cloves garlic, minced
2 tablespoons fresh minced ginger
1/4 teaspoon black pepper
1/4 teaspoon paprika
Pinch cayenne pepper, optional
One 32-ounce carton all-natural vegetable broth (4 cups)
2 cups carrot juice
1 pound carrots, peeled and cut into 1-inch pieces
1 small 10-ounce sweet potato, peeled and cut into 1-inch chunks
2 tablespoons fresh lime juice
Kosher salt and black pepper to taste

Directions:
1. Heat the oil in a large Dutch oven or saucepan over medium heat. Add the onion and cook, stirring frequently, until softened, about 7 minutes. Add the garlic, ginger, pepper, paprika, and cayenne as desired (remember, just a pinch), and cook an additional 1 minute.

2. Stir in the broth, carrot juice, carrots, and sweet potato. Cover, raise the heat, and bring to a boil. Reduce the heat and simmer, covered, until the vegetables are very tender, about 25 minutes. Stir in the lime juice.

3. Let the soup cool slightly. Transfer to a blender and puree in batches until very smooth and creamy. You can also use an immersion blender to puree the soup. Season with salt and pepper to taste. Ladle the soup into bowls and garnish (see tip below).

Garnish Idea: Toast up thin slices of French bread, and spread a thin layer of soft goat cheese on top. Place on soup, sprinkle with chives, and drizzle with a bit of honey as desired.

Nutrition:
150 calories, 5g fat (0.5g saturated), 410mg sodium, 23g carbohydrate, 4g fiber, 3g protein, 590% vitamin A, 30% vitamin C

Canned soups are convenient, but most are loaded with sodium. This tasty black bean soup recipe is a quick, low-salt alternative.

You may have heard of the South American food quinoa. But what do you do with it? Here's a delicious idea from registered dietitian Liz Weiss.

Most store-bought chicken salad is made with lots of mayonnaise. But our recipe loses much of the mayo but not the great taste.

These sweet potato fries are a healthy, nutritious alternative to traditional fat-laden fries – and they taste great.

Spice up your lunch with this tasty, low-fat chicken Caesar wrap.

Most brownies recipes are heavy on fat and calories. But these fudgy brownies will satisfy your sweet tooth without buttering you up!

We whipped up this simple little appetizer a few weeks ago on a trip to the beach. We were able to get fresh-caught shrimp from a seafood market and used tomatoes from our own garden. Shrimp is a great source of heart-healthy omega-3 fats and the whole-wheat baguette adds fiber. Enjoy your summer!

Serving size: About 2 slices

Ingredients:
1 tbsp olive oil
2 garlic cloves sliced thin
Whole wheat baguette cut into 1/2 slices
1 4 oz. package goat cheese
1 cup green onions, chopped
1 cup tomato, chopped
1 lb. steamed medium-sized shrimp (26-30), peeled and chilled

Directions:
1. Pre-heat oven to 400 degrees.

2. Heat oil in skillet over medium heat and add garlic. Sauté for five minutes and remove from heat. Brush olive oil and garlic on slices of baguette.

3. Toast baguette slices in the oven for 5 minutes.

4. Layer goat cheese, onion and tomato on baguette slices. Top with two cold shrimp and serve.

Nutrition:
205 calories, 7g of fat (3g saturated, 2g monounsaturated), 7mg cholesterol, 17g carbohydrates, 70mg calcium, 363mg sodium, 20g protein, 2g fiber, 4mg iron

Time for a pop quiz. Which foods have the most fiber?

Makes 4 Servings

These pizzas are more of a concept than an actual recipe. Anything goes in terms of the sautéed veggies you choose to use. I like onions, mushrooms, bell peppers and baby spinach, but depending on your taste buds, you could also add olives, eggplant, broccoli, diced butternut squash and tomatoes. For a non-vegetarian option, use cooked chicken sausage or grilled shrimp. As for amounts, it's entirely up to you and your family--just avoid piling on the cheese.

Ingredients:
4 large whole grain pita rounds
Pasta sauce
Basil pesto
One 5- or 6-ounce bag baby spinach, sautéed
8 ounce mushrooms, coarsely chopped and sautéed
1 Vidalia onion, sliced into thin half-moons and sautéed
1 red bell pepper, cut into 1/2-inch dice and sautéed
Shredded part-skim mozzarella cheese
Crumbled Feta cheese
Extra virgin olive oil for sautéing

Directions:
1. Preheat the oven to 350° F. Arrange the pita rounds on one large baking sheet.

2. Spread pasta sauce or basil pesto (or both) on each pita and then top with your choice of vegetables and cheese.

3. Bake for 15 to 20 minutes, or until the cheese melts and is lightly browned

Is the old saying about beans and your heart really true? Get the answer along with more fascinating facts about beans.

Makes 4 servings

Bell peppers are an excellent source of vitamin C and A. Plus, they're a great way to add color to your plate.

Ingredients:
3/4 cup pearl barley
1 tsp olive oil
2 garlic cloves minced
1 medium white onion diced
3 oz. steak fillet
1 tbsp fresh thyme
1 medium zucchini or summer squash diced
1/2 tsp sea salt
Tomato
4 red or yellow bell peppers
4 oz. swiss cheese, thinly sliced or shredded

Directions:
1. Bring four cups of water to boil and add barley. Reduce to simmer and cook for 45 minutes or until tender.

2. In a large skillet, heat olive oil and saute garlic and onion. Add steak, squash, salt and thyme. Cook until vegetables are tender and steak is done to your preference. Remove from heat.

3. Preheat oven to 350 degrees.

4. Thinly slice steak. Remove tops, seed pod and veins from peppers. Mix vegetables, tomato and barley and spoon equal amounts into peppers. Top with slices of steak and cheese.

5. Place peppers and tops on a cookie sheet and cook for 15 minutes.

Nutrition:
312 calories, 10g fat (4g saturated, 4 monounsaturated, 1 polyunsaturated), 31mg cholesterol, 273mg sodium, 43g carbohydrates, 10g fiber, 14g protein, 157mg calcium

Servings: 4 (About 4 ounces)

Here's a simple, tasty fish dish that has become a favorite in our household. Wild caught Pacific flounder is a good source of healthy omega-3 fats and is considered a good alternative by Seafood Watch.

Artichokes are loaded with potassium, which is essential for the proper function of our cells, tissues and organs. They're also a good source of vitamin C, folate and magnesium. And artichokes are a great source of fiber. One medium artichoke has 10.3 grams of fiber, more than a cup full of prunes!

Ingredients:
Canola oil
1 Garlic chopped
2 Flounder filets (about 16 ounces)
1 Tbsp. Balsamic vinegar
Pepper to taste
1/2 cup pitted black olives
1 9-oz package frozen artichokes*
1/2 Cup Feta
2 Cups cooked barley
Orange slices for garnish

Directions:
1. Over medium-low heat, sauté garlic in oil.

2. Add filets, sprinkle with salt and balsamic vinegar. Cook for three minutes. Flip fillets and add olives and artichoke hearts. Cook for five more minutes.

3. Remove from heat. Add feta. Serve on barley with a slice of orange.

* Canned artichokes maybe easier for you to find, but avoid seasoned artichokes because they can be high in sodium.

Nutrition: 329 calories, 11g fat (4g saturated, 5g monounsaturated fat, 2g polyunsaturated fat), 72mg cholesterol, 30g carbohydrates, 457mg sodium, 28g protein, 6g fiber, 2mg iron

Do you know why apples float? Get the answer to that question and more fascinating facts about apples.

Servings: 4

Brighten up your winter with the combination of colors and tastes in this seasonal dish. The vibrant orange and yellow color of butternut squash and its sweet, nutty taste are a perfect complement to spinach. Plus, butternut squash is a great source of vitamin A and C.

Ingredients:
1 Butternut squash (about 4 cups)
1 tbsp olive oil
1/4 tsp sea salt
1 tsp rosemary
1 Tbsp olive oil
1 Cup red onion thinly sliced
2 Cups spinach
1 Tbsp. balsamic vinaigrette
1/2 cup pecans

Instructions:
1. Pre-heat oven to 400 degrees.

2. Peal and cut butternut squash into 1/2-inch cubes. In a large bowl toss with olive oil, sea salt and rosemary.

3. Transfer to a roasting pan and cook for about 30 minutes or until softened.

4. Sauté red onions in olive oil over medium heat. When soft, add spinach and balsamic vinaigrette and cook until spinach is wilted.

5. Top spinach with butternut squash and pecans.

Nutrition:
188 calories, 17g fat (2g saturated, 10g monounsaturated, 4g polyunsaturated), 0g cholesterol, 51mg calcium, 199mg sodium, 10g carbohydrates, 3g fiber, 2g protein, 3g fiber, 1g iron

Servings: About 4. Serving size: 1 1/2 cups

This traditional Irish dish is a healthy and tasty way to fill up. Loaded with dietary fiber (one serving has half the recommended daily intake of fiber for women), it's also a good source of selenium, which can help prevent cancer and heart disease and plays an important role in the immune system.

Ingredients
3 garlic cloves minced
1 tbsp canola oil
1 large onion chopped
1 leek chopped (white part only)
2 large carrots chopped
2 celery ribs chopped
2 cups cabbage chopped
2 tomatoes, peeled, chopped
2 cups low-sodium beef stock
1 cup pearled barley, rinsed
1 cup sliced mushrooms

Instructions:
1. In a large pot or Dutch oven, heat oil over medium heat and sauté onions and garlic until soft. Add leek, cabbage, carrots and celery and stir for five more minutes.

2. Add the remaining ingredients plus two cups of water and heat just until boiling. Reduce heat and simmer for 45 minutes, stirring occasionally. You may need to add more water if the stock and water simmer off.

Nutrition:
266 calories, 4g total fat (0g sat, 2g mono, 1g poly) 0mg cholesterol, 50g carbohydrates, 65mg calcium, 276mg sodium, 8g protein, 11g fiber, 2mg iron

The sweet-tart goodness of cranberries combine perfectly with the savory flavor in these corn griddle cakes. Throw in a gravy boatload of nutrients like vitamin C and fiber and you have a healthy side for any seasonal feast.

Cranberry Chutney
Makes about three cups; serving size: 2 tbsp

Ingredients
1 large shallot, coarsely chopped
1 serrano chili, seeded and diced
1 teaspoon minced garlic
1 tbsp canola oil
1 (12-oz) bag fresh or frozen cranberries (not thawed)
1/2 cup sugar
1 Granny Smith apple, coarsely chopped
2 tbsp. apple cider vinegar
1 teaspoon minced peeled fresh ginger
1/2 teaspoon salt
Mint leaves finely chopped

Instructions:
Over medium heat, sauté shallot, chili and garlic in oil until soft. Add remaining ingredients and stir occasionally for 10 minutes, or until cranberries burst.

Corn Griddle Cakes
Makes about 10 cakes; serving size 1 cake

Ingredients
1 cup frozen or fresh corn kernels
1/4 cup finely chopped green onions
4 tbsp. canola oil, divided
2 large eggs
1/2 cup all purpose flour
1/2 cup self-rising cornmeal
1/2 teaspoon salt
1/2 cup skim milk

Instructions:
1. Combine corn, green onions, eggs and 2 tbsp. oil. Add remaining ingredients and mix.

2. In a skillet, heat 1 tbsp. of oil over medium-high heat. Drop spoonfuls of mixture into skillet. Cook until edges set. Flip and cook until cakes are browned and cooked through.

Nutrition (combined):
161 calories, 8g total fat, 1g sat fat, 4g mono fat, 3g poly fat, 37mg cholesterol, 21g carbohydrate, 49mg calcium, 278mg sodium, 3g protein, 2g fiber, 1mg iron

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Roasted Root Vegetables

Cannellini Bean Soup

Servings: 10; serving size: about 1 cup

This warm, but light soup features the cannellini bean, which is loaded fiber, iron and magnesium. Magnesium helps maintain normal muscle and nerve function. The spinach adds an extra boost of folate and lutein, which is good for nervous system and can keep your eyes healthy.

Ingredients:
16 oz. cannellini beans or navy beans
1 tbsp canola oil
1 clove garlic minced
4 cups uncooked spinach chopped
1 medium yellow onion chopped
1 leek, cleaned chopped chopped (white parts)
2 celery ribs chopped
4 cups low-sodium vegetable broth
2 cups water
2 tbsp oregano
Lime

Instructions:
1. Soak beans in a large pot overnight. Discard water and rinse beans. Put beans in a clean pot and cover with water. Over medium heat, bring to a boil and simmer beans for one hour.

2. In a large stock pot, sauté garlic, onion and spinach until onion is soft and spinach is wilted. Add beans, leek and celery and mix well. Add vegetable broth plus two cups of water. Add oregano. Bring to a boil, reduce heat and simmer for 40 minutes.

3. Serve with a wedge of lime.

Nutrition:
216 calories, 2.2g total fat, 0mg cholesterol, 39g carbohydrate, 123mg calcium, 297mg sodium, 11g protein, 14.8g fiber, 3.85mg iron

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Cranberry chutney on corn griddle cakes

Sweet Potato Wontons

Roasted Root Vegetables

Makes 10 servings; serving size one sandwich

Tell your friends or family they're having prunes or dried plums for dinner and we're pretty sure they'll run for it. For our easy-to-make dish, however, they are the perfect complement. When paired with lean chunks of stew meat and then cooked all day in your favorite barbecue sauce, dried plums produce a sweet, protein- and iron-rich meal anyone would be happy to devour. We bet they'll ask for seconds.

This recipe is featured in the Slow Cooker Creations chapter of our new cookbook, No Whine with Dinner. Besides the great flavor, we also like the fiber from the dried plums, which help to maintain healthy digestion.

Ingredients
2 pounds lean beef stew meat, trimmed of fat
1 medium onion, cut into 1/2-inch dice (about 1 1/2 cups)
1 cup pitted dried plums
1 cup barbecue sauce
10 whole wheat hamburger buns, lightly toasted

Instructions:
1. Add the meat, onion, prunes, and barbecue sauce to 5-or 6-quart slow cooker and stir to combine. Cover and cook on low until the meat is tender, 6 to 8 hours.

2. When the meat is done, use two forks to pull the meat and prunes into shredded pieces (there's no need to take the meat out; you can do this right in the slow cooker). Divide the mixture evenly between the hamburger buns and serve.

Nutrition Information
330 calories, 8g fat (2.5g saturated), 510mg sodium, 43g carbohydrate, 4g fiber, 22g protein, 20% iron

This recipe is from the new book No Whine with Dinner by Liz Weiss and Janice Newell Bissex. Order your copy today.

Two great snacks at the same time? Registered Dietitian Liz Weiss combines pizza and buffalo chicken for this unique, tasty treat.

Want to make this at home? Download this recipe now. (PDF)

Eating the peel has real nutritional appeal. Learn what vitamins and minerals are found in the skins of popular fruits and vegetables.

Store-bought taco kits contain a lot of extra salt. Registered dietitian Liz Weiss shows you how to make a nutritious, reduced sodium taco recipe at home.

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Registered dietitian Liz Weiss substitutes turkey for beef, lowering the fat in this healthy spaghetti and meatball recipe. She also amps up the nutrition with garden vegetables and a dash of heart-healthy omega-3 fats.

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