Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

Congratulations to those of you taking part in the "Be A Loser" challenge. As you focus on losing weight, you may be searching for "tricks" or "proven methods" to aid in accomplishing your weight loss goal. One such "trick" is to eat foods that make you feel full. High-fiber foods, such as whole grains, vegetables and beans do just that. A high-fiber diet is also likely to be nutritionally rich because fiber is found mainly in vegetables, fruits, whole grains, nuts and seeds.

Fiber is categorized as soluble or insoluble and both are beneficial. When soluble fiber combines with water, it swells in the stomach, creating a feeling of fullness. Soluble fiber also slows the digestion process, which delays hunger pangs. We cannot digest insoluble fiber; however as it passes through our digestive system, it removes many harmful substances along the way.

Nutritional experts recommend that we get 25-30 grams of fiber daily. Here's some advice on how to get there:



1. Eat brown instead of white. One slice of white bread contains 0.5 gram of fiber; one slice of whole wheat bread contains 4 grams. Whole grain pasta has twice the amount of fiber as white. And brown rice has 5 grams of fiber in a half cup (uncooked) compared to 2 grams in white rice.

2. Add beans, lentils and split peas. Not only filling and cheap, they are all fiber rich. One cup of cooked beans contains 8 to10 grams of fiber.

3. Include a wide variety of fruits and vegetables. Many nutrition experts suggest aiming higher than the "five-a-day" recommendation. Aim for making fiber-rich fruits or vegetables a part of every meal and snack.

4. Eat, rather than drink, fruits and vegetables. When either is processed into juice, most of the beneficial fiber is left behind.

5. Read nutrition labels. Choose foods with the highest dietary-fiber numbers. For example, 3/4 cup Cornflakes has 2.6 grams fiber; 1/2 cup All Bran has 9 grams.



With 12 grams of fiber per serving, this Black Bean Soup supplies almost half the daily fiber recommendation. This recipe is my favorite for Black Bean Soup because it is as easy to prepare as it is delicious. I don't usually cook with ingredients out of a can, but beans, tomatoes and chicken broth are three exceptions that I feel good about using.



Black Bean Soup

(4 Servings)



2 tablespoon olive oil

1 medium onion, chopped

1 green bell pepper, cored, seeded and diced

1 garlic clove, minced

1 stalk celery, chopped

1 carrot, chopped

2 teaspoons cumin

1 teaspoon thyme

1/4 teaspoon cayenne, or more to taste

1/4 teaspoon ground black pepper

1 can (14 oz) diced tomatoes

2 cans (15 oz) black beans, drained and rinsed

3 cups chicken broth

4 teaspoons minced fresh cilantro



Heat the olive oil in a 3 quart saucepan over medium heat. Add the onion, garlic and green pepper. Cook, stirring frequently, for 5 minutes. Add the carrots, celery, cumin, thyme, cayenne, and black pepper. Cook and stir for another 5 minutes. Add the rinsed beans, tomatoes and chicken broth. Bring the mixture to a boil, reduce heat and simmer on low for 30-40 minutes until the vegetables are tender. Serve in a bowl and sprinkle with chopped cilantro.



Victoria Mattson, co-owner of Let's Dish!, provides ready-to-cook meals for pick up or delivery. Phone 360-658-9903 or visit www.letsdish.com.