The Frequent Fiber Cookbook: Easy and Delicous Recipes and Tips for People on a High Fiber Diet
by Norene Gilletz and Mandy Erickson (Your Health Press: 2010)

Downloadable Press Release (1.4 MB)

 

NOW AVAILABLE

About the Book
If you or a family member needs to be on a high fiber diet, The Frequent Fiber Cookbook is for you. High fiber diets relieve chronic constipation and other digestive complaints; may be associated with a reduced risk of colon cancer; lower your risk of diabetes and high cholesterol, and also aid with weight loss. The Frequent Fiber Cookbook is designed to provide you with hundreds of delicious ways to increase fiber in your meals without feeling like you’re on an unappealing diet. Whether you are simply trying to meet the daily recommended requirements for fiber (14 – 28 grams per day) or, for medical reasons, need to be on a moderate to very high fiber diet (25 – 50 grams per day), this book can help you meet your goals. Written by a culinary expert coined “the Julia Child” of specialty cooking, as well as a California-based food writer and columnist, this cookbook will become your go-to meal planner!

About the Authors
Norene Gilletz is a best-selling author of many specialty cookbooks in North America, including The Food Processor Bible, Healthy Helpings, Norene’s Healthy Kitchen, The PCOS Diet Cookbook and The Low Iodine Diet Cookbook. Norene is a food consultant, food writer and columnist, cooking teacher and lecturer. She specializes in recipe makeovers for food-related websites, magazines, newspapers, cookbooks and the food service industry. Norene is a Certified Culinary Professional (CCP) with the International Association of Culinary Professionals (IACP). For more information about Norene Gilletz, visit www.gourmania.com.

Mandy Erickson is a food writer who lives in San Mateo, California. Her articles on cooking, eating and other subjects have been published in a variety of publications, including eGullet and Health magazine. She also writes restaurant reviews for the San Francisco Chronicle. The Frequent Fiber Cookbook is her third book.

TABLE OF CONTENTS
Introduction: What Is a High Fiber Diet?

PART 1: Getting Started on a High Fiber Diet

Chapter 1: The High Fiber Cupboard: How to Shop for the High Fiber Diet
Labels
Produce
Canned Foods
Rice, Pasta and Dry Beans
Cereals
Bread
Baking Ingredients
Fats and Oils
Beverages
Meat, Fish and Dairy
Snacks and Crackers
Deli
Bulk Foods
Frozen Foods

Chapter 2: A Sample High Fiber Menu
Day One
Day Two
Day Three

Chapter 3: High Fiber on the Town
Choosing a Restaurant
High Fiber Around the World

PART 2: Cooking and Recipes

Chapter 4: Breakfast
Cereals
Pancakes and Pancake Toppings
Baked Breakfast Dishes
Bread
Muffins
Smoothies
Fruit Dishes

Chapter 5: Lunch
Soups
Salads and Dressings
Sandwiches, Fillings, Dips and Spreads
Fish Dishes
Chicken and Turkey
Pasta Dishes
Vegetarian Dishes

Chapter 6: Dinner
Soups
Salads and Dressings
Side Dishes
Fish Dishes
Chicken and Turkey
Beef and Veal
Pasta
Marinades and Sauces
Vegetarian Entrées

Chapter 7: Dessert
Chilled or Frozen Desserts
Fruit Desserts
Cookies
Crisps, Strudels and Pies
Cakes

Chapter 8: Snacks
Dips and Spreads
Miscellaneous
Sweet Stuff

Chapter 9: Child-Friendly Meals
Breakfast
Lunch
Dinner
Dessert
Snacks

Appendix: High Fiber Chart
Recipe Index

EXCERPT FROM THE INTRODUCTION OF THE BOOK:

What is a "High Fiber" Diet?
You’re hearing about high fiber diets everywhere you turn, from health magazines to commercials for bran cereal. Perhaps your doctor has advised that you start eating a high fiber diet.

But what does that mean? How much fiber makes a diet high in fiber, and how do you fit it all into the day? How does a high fiber diet affect your health?

This book answers these questions and many more. You’ll learn the benefits of a diet high in fiber, the amount of fiber you need, tips for increasing fiber in the diet, shopping for high fiber cooking, ordering high fiber meals in a restaurant, and feeding children fiber-rich foods. Most important, you’ll find over 350 delicious, easy-to-prepare high fiber recipes and variations—familiar favorites as well as exciting new dishes.

Increasing the fiber in your diet will start you on a tasty adventure of expanding your cooking skills and experimenting with new recipes and ingredients. It may seem daunting, but take heart: A higher-fiber diet—and better health—is easier than you think.

Benefits of a High Fiber Diet
Eating a diet high in fiber improves your health in a number of ways. Fiber helps lower LDL or “bad” cholesterol in your blood. Fiber also bulks up your stool, preventing constipation and lowering the risk of hemorrhoids and gastro-intestinal diseases. A diet rich in fiber helps keep blood sugar levels low and may reduce your risk of developing diabetes—or help you control your diabetes if you have it; it also lowers the glycemic index of food. Fiber helps you feel full longer, causing you to eat less and lose weight. A high fiber diet may prevent certain types of cancer. And a diet full of fiber, because it includes plenty of fruits, vegetables, and whole grains, is one filled with healthful nutrients such as vitamins, antioxidants, and minerals.

Researchers are constantly finding more benefits to a high fiber diet, but it’s now clear that eating plenty of fiber extends life and improves health. Regardless of your age or physical condition, eating a high fiber diet is a smart idea.