Ringing in the New Year 2023 – Healthy Start with Fiber Rich Foods

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI

Fiber is one term associated with our body and its nutrition levels which have to be kept in track in order to find that perfect balance to overcome all the weak points and to stay more sustained and keep our self-healthy and active. Fiber is a word also linked to digestive health and bowel functions, but it is advised to have a diet rich in dietary fiber in order to lower the risk of heart disease, diabetes, help us loose weight, offer its benefits to skin health, assist in easing out bowel movements, flushing out carcinogens out of our body and also cholesterol levels can be kept in place.

• It is advised to have a diet rich in dietary fiber in order to lower the risk of heart disease, diabetes, help us loose weight, offer its benefits to skin health, assist in easing out bowel movements, flushing out carcinogens out of our body and also cholesterol levels can be kept in place.

Some of us also refer fiber to roughage which are essentially part of plant-based foods like grains, nuts, beans, fruits and vegetables which basically pass through the body undigested as the body cannot break them down keeping the digestive system clean & healthy.

There are 2 basic types of Fibers which we should be aware of

1. Soluble Fiber: these fiber dissolve well in water and helps to control our blood sugar levels too some common examples include oatmeal, beans, nuts, barley, pears, citrus fruits, apples.
2. Insoluble Fiber: these are the ones which do not really dissolve in water and these are those which help to prevent constipation too, some of them include whole grains, wheat cereals, a few vegetables like tomatoes and carrots.

While some foods contain combination of both as well we recommend to go for the foods which are unprocessed and can be consumed fresh and more natural the food the better the fiber!

Here are a few easy to adapt tips on including beneficial Fiber in our diet

1. As part of nutrition and health studies we usually recommend around 20 to 35 gms of fiber per day per individual keeping all the other factors like age & gender, lifestyle and activity levels but studies have shown that most people do not consume even half of what is needed.an important note here when dealing with fiber is that it absorbs a lot of water hence we need to increase our fluid intakes as well and gear up on the water levels.
2. Fiber to a Good Day’s Start should be the mantra and there are some easy ways of doing so by adding whole grain cereals to that cornflakes bowl which can boost the fiber intake, also try adding a few spoons of unprocessed whole wheat bran cereal to that breakfast bowl and this applies to go with yoghurt as well.it is also known that berries are a great source of fiber so rush out to reach the blueberries, blackberries, cranberries etc and add them in.
3. Replace to Revive for instance we can switch from white rice to brown rice to start with few times a week or so, once we get accustomed to the taste and uses which are numerous it starts to work. Also choose whole grain bread for your toast and sandwiches because they are truly good.
4. Count those Snacks as we are aware in these times of work from home and lockdowns we all tend to binge into those fried chips and unhealthy snacks around us to entice our self but it is recommended to bite into fresh and dry fruits keep them handy, whole grain crackers and low sugar biscuits etc can be a good option but in small quantities.
5. Eating whole and full is the moral of the story too since most of us have a habit of peeling off the potatoes, carrots, apples and pears the real fiber and nutrients are being washed away, clean and rinse them well and try having them all with the skin for more benefits. Include more vegetables in your diet like broccoli, zucchini, mushrooms, Babycorn, red capsicums, french beans etc.
6. Use the Seeds more effectively in your diets, especially flax seeds as they have a lot of nutritional benefits to offer us. Try adding them in powdered form into your breads and rotis, add them lightly toasted to your salads, dressings, toppings for your open sandwiches, into your baked dishes and also into stuffing’s and fillings. Various seeds like chia, muskmelon, pumpkin, white and black sesame seeds, sunflower seeds can also be incorporated.
7. Don’t neglect the legumes since they are high in fiber content and loads of varieties are available to add them into our day to day cooking and menus. Some of the most common ones are the kidney beans or rajma, the black eyed peas or chauli, the chickpeas or kabuli chana and so on, it is easy to have them in forms of dips, side dishes, main courses, baked dishes, stews etc and include them as our friendly fiber.
8. Fruit it up and avoid the juicing factor since it is said to be more beneficial getting fiber into our body when we eat our fruit instead of drinking or gulping it down from a glass. So opt out the fresh juices instead enjoy the mouthful goodness of that fresh fruit salad bowl and reap the maximum out of it.

A few popular fiber rich foods we must include

PEARS

The pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruit sources of fiber. Having a pear with the skin on is a good idea, adding it to a live bowl of salad tossing with few veggies, a dash of vitamin c and a few nuts and greens is a good choice.

STRAWBERRIES

These are a delicious, healthy option that can be eaten fresh, Interestingly, they’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants. Try some in this banana strawberry smoothie.

AVOCADOS

The avocado is a delicious and unique fruit. Instead of being high in carbs, it’s loaded with healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits.

BANANAS

These are great source of fiber and are also loaded with vitamin c, vitamin b6 & potassium, bananas are great to be had just like that or also blend them into smoothies and health shakes with fruits, nuts etc or also add them to a breakfast sandwich with a hit of protein like peanut butter.

CARROTS

Also in season these days, with their goodness, rich dense color and taste which appeals us too. Try adding them into your salad bowls, blend them into a puree, have them in the form of a hot soup with a hint of vitamin c from an orange, juice them up for a glass to start your day.

BEETROOTS

Another beneficial and interesting ingredient which can be incorporated in a number of ways in our daily cooking from a juice, to tossing them into salads, making a beetroot tikki, stuffing them into multi-grain parathas and more! They are a great accompaniment to good health.

BROCCOLI

The fresh green look, the vibrancy, the crunch and the unique character of broccoli is just incomparable to any other exotic veggie. Adding it blanched, steamed, stir fried, sautéed just keeps it going right, while some of us like to add it to soups, gravies, fillings and stuffing as well for continental recipes, having them with a little crunch attached is great.

KIDNEY BEANS

A savour in many ways besides being rich in nutrients, beneficial properties and offerings, rajma as they are also called as belong to not only indian cuisine but also mexican as well where they call it refried beans as well. Boil them, toss them, add them to a salad bowl, mash them, add them as a thickening agent to curries/gravies, rajma ki tikki, rajma koftas and more!

CHICKPEAS

Also known as Kabuli chana, is yet another interesting ingredient rich in fiber and its plus points and qualities with nutritive offerings make them an all-time favorite in many of our kitchens, from a falafel tikki made with chana in a pita pocket, to a chana masala, chhole with Chawal or puri/ bhature etc have ever since been a hot favorite with us. But also try adding them to stews, boiled and tossed dishes, baked dishes etc.

QUINOA

An interesting grain, a new one, a much recent adaptation by most of us. The goodness, unique character of quinoa needs a little push and pull strategy when it comes to creating awareness among food lovers especially when they are fresher. Quinoa can get itself well adapted into pulao concepts, salads, stir fries, fillings, soups etc with a number of easy to use ingredients and cuisines.

Wishing all our readers a very happy & prosperous New Year 2023.

Here are a few Fiber Rich simple and easy to make recipes

CHICKPEA & VEG STEW

Ingredients

Chickpeas- 1 cup boiled

Oil/olive oil- 2 tsp

Bayleaf -1 no

Black peppercorns- 3-4 no.

Garlic- 1 tsp chopped.

Onions- 1 small chopped

Tomato- ½ cup puree

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1 tsp

Turmeric powder-1/2 tsp

Carrots- ¼ cup cubes

Potato- 2 small cut into cubes.

Cumin powder-1/2 tsp

Coriander powder-1/2 tsp

Tomato ketchup- 2 tsp

White vinegar- 1 tsp

Celery- 2-3 tbsp. chopped

Water/vegetable stock- 2-3 cups

Coriander/basil/parsley- 2 tbsp.

Method

• Prepare all the ingredients for the recipe.
• Heat oil/olive oil in a pan, add in the Bayleaf, peppercorns, onions, garlic and saute for a few seconds.
• Add in the boiled chickpeas, celery, carrots, potatoes, tomato puree, salt, pepper and all powdered spices and mix well. – use any choice of veggies or non-veg here.
• Now add in some water or stock and cover and simmer for 20 mins.
• Check for texture add liquid as needed, vegetables should be soft yet crunchy, add in the tomato sauce and vinegar fresh herbs and mix well, cook for 2 mins.
• Serve hot with whole grain bread/toasts as a main course.

HEALTHY QUINOA & VEG PULAO

Ingredients

Quinoa-1 cup soaked for 20 mins in 3 cups water.

Green peas/assorted veggies- ½ cup boiled/blanched.

Boiled black eyed peas-1/2 cup chauli.

Oil/butter- 2 tsp

Cinnamon- 1-inch piece

Cloves- 3- 4 no

Garlic- 1 tsp chop

Onions- 1 small chopped

Tomato- 1 small chopped

Green chili – 2 no chop

Ginger- 1 tsp chop

Garam masala powder- ½ tsp

Flax seeds- 1 tsp

Salt and pepper to taste

Water/veg stock—3- 4 cups

Parsley/ mint/ mixed herbs/ coriander leaves- 2 tbsp.

Lime juice- 2 tsp

Fried cashews and raisins- 2 tbsp. for garnish

Fried brown onions- 2 tbsp. for garnish.

Method

• Prepare all the ingredients for the pulao.
• Heat oil/butter/ghee in a pan and add the whole spices and onions saute well, add chilies and ginger and cook for 30 seconds.
• Add in the soaked quinoa, salt, pepper and other spices just for a mild flavor and mix well, add in water/stock enough to cover the quinoa and cover, simmer and cook. After around 10 mins check for the level of water and add as needed.
• Cook for another 4-5 mins and then add in the blanched assorted veggies/ green peas, black eyed peas, flax seeds and fresh herbs and mix lightly, cover and simmer for another 3-4 mins
• Serve hot garnished with nuts of your choice, add a dash of lime juice and serve it with a bowl of yoghurt or raita.

GOODNESS OF FIBER SALAD BOWL

Ingredients

For the base of the salad

Assorted lettuce leaves-iceberg/ Lollorosso/ cos/ chicory etc- 2 cups, cleaned and refreshed with ice cold water.

For the body of the salad

Brown rice- 1 cup boiled/cooked

Boiled sweet potato- ½ cup cubes

Beans Sprouts/moong sprouts – ½ cup slightly steamed

Apple with skin- 1 small cubes

Beetroot- 1 small boiled cut into cubes

Cucumber-1 small cubes

For the dressing of the salad

Date puree- 2 tbsp.

Fresh orange segments/juice- ¼ cup

Lime juice- 2 tbsp.

Honey- 1 tsp

Mint leaves- 8-10

Chia/ flax seeds/ melon seeds- 2 tsp

Ginger juice- 2 tsp

For the garnish of the salad

Micro greens- 2 tbsp.

Fresh basil/ parsley/coriander – 2 tbsp.

Fresh Pomegranate seeds/ Olives/cherry tomatoes/ gherkins- as desired.

Method

• Prepare all the ingredients for the salad bowl.
• Keep all ingredients chilled until being used.
• In a mixing bowl combine together ingredients for dressing and stir is well, add a little olive oil if desired or some vinegar.
• Arrange the base and body in a nice presentable serving dish or bowl clearly placing out all colors in the salad.
• Just before serving drizzle the dressing over the salad and lightly toss it and garnish as desired.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.

He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com