Restoring the Temple – Fiber

Each year, nutritional research discovers more about the chemistry of food and the intricate ways in which it is utilized by the body to keep us healthy and strong. Only in recent years have we begun to understand fiber and the important role it plays in preserving our health. Researchers have observed that the fashionable, highly refined diet of the West that has become so popular over the years is often lacking in this necessary element. As a result, they have seen a corresponding increase in health problems, particularly relating to colon disease.

Many Diseases Linked to Low-Fiber Diet

Constipation, colon cancer, diverticulitis, varicose veins, diabetes, high blood cholesterol, and hardening of the arteries are a few of the common conditions that are suspect as having a correlation to the fiber intake. Second only to lung cancer in incidence, each year approximately 155,000 cases of cancer of the large bowel are diagnosed in the United States. Approximately 93 percent of these cases occur in men and women over the age of 50. It has been observed that dietary fiber, largely found in fruits, vegetables, and bran, appears to have a protective effect. When populations of people who eat diets high in fiber were studied, they were found to have many fewer incidents of colon problems. Some researchers believe that one of the most beneficial results of a high fiber diet is that there is a much shorter transit time than there is with a diet of highly refined food, thus cutting down on the time that carcinogens are in contact with the colon.

High Fiber Usually Means Less Calories

Another benefit of a diet high in fiber, especially for those who desire to lose weight, is its relatively low caloric value. Fiber, often referred to as roughage or bulk, is found only in plant foods. Because humans lack the enzymes to digest fiber, it characteristically passes through the digestive system without being digested and absorbed into the blood stream. Reducing the volume of concentrated foods in the diet—meat, fish, poultry, dairy products, and eggs—as well as refined foods, which contain no fiber, and increasing the intake of natural, unrefined foods, will provide a larger volume of food with a decreased concentration of calories. Practically speaking, because fiber cannot be digested, the more fiber a food has, the fewer calories it will contain.

Blueberries, for example, have one-tenth of the calories of chocolate bars, ounce for ounce. This means that you could eat ten ounces of blueberries compared with one ounce of chocolate to get the same number of calories. For the same calories that you would get from one doughnut, you could eat ten cups of popcorn!

Eating the higher fiber foods means that you will chew longer, eat a larger volume, and therefore tend to feel more filled and satisfied on far fewer calories than might otherwise be expected. Such a revitalized diet, combined with a regular fitness program, can play a significant role in resolving a person’s weight problem.

Solves the Problem of Irregularity

In recent years, a whole segment of industry has developed producing products to relieve constipation. Many of these products help to increase the quantity of fiber ingested as an effective way to promote regularity. People with chronic constipation are generally benefited by increasing the fiber in their diets. It should be noted, however, that people often think of themselves as being constipated because they do not have bowel movements on a regular basis. If, however, they eat low-fiber foods, there is actually very little waste, and this is the reason for the apparent irregularity. People, who for years have been unable to achieve regularity, have been able to eliminate the need for laxatives by just adding more fiber to their diets.

Dieting Increases the Need for Fiber

Those who are dieting generally decrease the volume of food that they eat. Under such circumstances, constipation can very quickly become a problem for most dieters. By eating high-fiber foods, they can maintain or actually increase their total volume of intake while cutting down on calories, thereby avoiding this problem.

While cooking reduces some nutrients in food, especially vitamins, it does not reduce the fiber content. According to the U. S. Department of Agriculture, there is 1 gram of fiber in 100 grams of raw carrots. The same amount of cooked carrots still has 1 gram of fiber.

It is good to remember, however, that you do lose vitamins in cooking, which is why many people steam their vegetables.

The most common problem that people experience when they change to a higher fiber diet is an increase in “gas.” This full, bloated feeling usually goes away in a few days, but if it does not, it may help to cut back a bit on the fiber intake and then slowly increase it. Most health food stores have products available that assist in eliminating this problem.

Remember, also, that fiber absorbs water as it passes through your body. It would be well, therefore, to increase the amount of water that you drink as you increase your fiber intake.

Fiber in the diet is nothing new. Our great-grandparents lived on diets that were naturally very high in fiber. Even today, in lesser-developed countries, the diets tend to be higher in fiber content. As people become more affluent, a larger portion of their food supply tends to consist of meat, fat, and dairy products. At the same time, fewer bean dishes and ethnic foods are being eaten, all of which are naturally high in fiber.

While fruit juices may be a fairly concentrated source of vitamins, and certainly taste good, they do not have the fiber that occurs naturally in the fruit itself. Tomato juice, on the other hand, retains a higher level of pulp and is, therefore, a reasonably good source of fiber.

While most high-fiber foods tend to be lower in calories, it should be remembered that there are exceptions to this general rule. Nuts, olives, and peanuts are all high-fiber foods but are also quite high in naturally occurring fat and calories and should, therefore, be eaten in moderation. Nut butters retain the fiber but can also be a concentrated source of calories and fat. It is wise to always read the labels on nut butters, as many of them have fat and sugars added. Jam, which does not have a fat content but is a high source of fiber, can also be high in calories.

In choosing foods, there are a few rules that generally apply and are good to remember. Meat, fish, seafood, poultry, dairy products, and eggs all share one thing in common—they have no fiber. Also, juices, oils, margarine, pasta, white bread, and most pastries have very little or no fiber content. However, these foods are generally a concentrated source of calories.

Always Read Labels

It is wise to always read the labels on any store-bought baked goods. Be sure that it indicates that whole flour was used, not just wheat flour. Remember, too, that you cannot tell how much fiber a bread contains by its color. Various things are added to bread that can contribute to its dark color, including raisin juice, caramel coloring, and artificial dyes, making it appear to be whole grain, but these ingredients do not add fiber.

Some people equate crunchy with fiber. While this is a natural assumption to make, it is not a valid one. French bread can have a crunchy crust, but it is still white bread and has no more fiber than regular white bread.

Good Sources of Fiber

For those who are interested in assuring themselves of an adequate fiber intake, there are two food groups, in addition to fruits and vegetables, that should find a prominent place in your meal menu—cereals or grains and legumes.

Beans, like most other high-fiber foods, are inexpensive and an excellent way to add fiber to the diet. Many ethnic foods are made from beans. A good start to your new menu might be to add bean dishes, such as tacos with refried beans, or even soup that includes beans. Garbanzo beans added to salad will increase its fiber value. Though beans do create an objectionable amount of gas for some people, there are products available that will generally take care of this problem.

Wheat bran can be added to many foods to increase the fiber content. Try adding it to homemade granola or cookies, or even sprinkling a little on a salad.

Not All Fiber Is the Same

Not all fiber is the same. The fiber found in bran is different from that found in vegetables. Although bran fiber will help with constipation, the fiber found in vegetables and beans helps the body to manage fats and cholesterol in a healthful way.

While they can be expensive when not in season, topping your cereal with fresh fruits will increase the fiber content. Strawberries and raspberries are good sources of fiber. Raisins are a good source of fiber, and if they do not come in the cereal box, try sprinkling a few on top of your bowl of cereal. Though somewhat lower in fiber value than berries, bananas and applesauce also contain fiber.

There are a number of other side benefits to eating many of the high-fiber foods. A University of Kentucky study has shown that eating a cupful of cooked beans a day lowers blood cholesterol levels by an average of ten percent! Other research suggests that regular servings can improve the ratio of good to bad cholesterol by 17 percent.

While providing a fiber that helps to lower the risk of several forms of cancer, beans have the benefit for diabetics of having been shown less likely than rice or bran cereals to raise blood glucose levels. At the same time, beans provide a rich source of iron, magnesium, and zinc, which make them a good choice for someone who is cutting back on meat.

In a study conducted by the U. S. Department of Agriculture, volunteers who ate seven ounces of carrots a day for three weeks saw their cholesterol levels fall an average of 11 percent. Other research has shown that the higher levels of beta-carotene in the blood stream also help to prevent heart attacks. And, by protecting cells from damage, beta-carotene and other antioxidants may reduce the risk of lung tumors and other forms of cancer.

In addition to providing a source of fiber, apples are loaded with pectin, a water-soluble fiber that can help lower cholesterol levels. Studies suggest that another benefit of eating apples is that pectin-rich foods may also act to lower the risk of colon cancer.

The best longevity advice is very clear. By increasing your intake of fruits and vegetables, you will not only add valuable fiber but you will be eating foods that are loaded with substances that actively fight cancer, heart disease, and other chronic illnesses.

Restoring the Temple – What is a Good Diet

Choosing a good diet can be very confusing. Much too often we encounter this person promoting one type of diet, another person another diet, this magazine heralding this weight loss diet plan, that researcher proclaiming his diet is the best, one diet plan calling for only protein and fat, another telling you to only drink shakes. So what should we really eat? With so many contradictions, what is really the best diet? That is exactly what we are going to consider.

There are four basic guidelines or principles of a good, healthy diet. These guidelines outline a nutritious maintenance diet which will promote health for the rest of our lives, as well as form the basis of a therapeutic diet for those who are battling with health problems. These are the guidelines for a good diet:

  1. a diet high in complex carbohydrates,
  2. a diet high in fiber,
  3. a diet low in protein, and
  4. a diet low in fat.

Complex Carbohydrates

Complex carbohydrates are very long chains of various sugar molecules. This should not be confused with the sugar used in candies, cakes, pies, cookies, and virtually all other sweet, dessert-type foods. Those sugar molecules are very short and affect the body very differently than the long sugar molecules found in complex carbohydrates.

Complex carbohydrates are very important for the body because they are used as fuel for the muscles and the brain. If the body does not have sufficient fuel (glucose) from complex carbohydrates, it has to try and get fuel elsewhere, which is not nearly as efficient as getting fuel from where it is supposed to get it—complex carbohydrates.

Thus, we need an abundance of complex carbohydrates to fuel our various daily mental and physical activities. Athletes and other people who are very active need a predominance of complex carbohydrates for fuel for their muscles.

Complex carbohydrates should make up approximately 70 percent of our caloric intake. Complex carbohydrates are found in whole wheat bread, brown rice, beans, and in all plant foods in varying amounts. So the next time you feel tired and hungry, look for complex carbohydrates in natural plant foods (not a candy bar, a steak, or coffee) to refuel your body’s energy.

Fiber

Fiber is simply indigestible or partially indigestible plant parts. Thus, the only place you will find fiber is in food from plants. Fiber is very important for optimum health because it sweeps the colon clean. Just as in our homes, if we do not clean them often, we find a lot of dust and dirt and grime in them. If we do not eat sufficient fiber, our colons will become clogged with waste, and worse yet the waste will be absorbed into the body and open the door for various major health problems. Fiber is also very helpful in lowering blood cholesterol levels.

Fiber is especially found in unrefined plant foods such as whole grains, legumes (beans), and various vegetables and fruits. Refined plant foods have much of the fiber taken out, as well as many of the vitamins and minerals that are so essential for optimum health, and then you do not get the full benefit of the plant food. Examples of refined foods are white bread, white rice, and many prepackaged food items. When a person is on an unrefined plant diet, he or she will usually get sufficient fiber.

Protein

Protein provides the building blocks for body structure (muscles and tissues) and many body processes (hormones and enzymes). But protein is not a good source of fuel (energy) for the body. Actually, most people eat twice as much protein as they should, and it usually comes in such form as bacon, eggs, cheese, chicken, pork, fish, and milk. The problem is that protein from these sources generally alters the blood chemistry and causes calcium to be leached from the bones and promotes its excretion through the kidneys. This produces a prime environment for osteoporosis and other health problems.

We do not need a whole lot of protein because the body recycles much of what it already has. As cells get old and die, they are broken down, and many of the components are reused, including the protein. All we need is approximately 10 percent of our calories as protein. If you follow the first two basic guidelines and you eat a good variety of foods with sufficient caloric intake, you do not need to worry about getting sufficient protein.

Plant foods are wonderful sources of protein without the problems mentioned above. Plant foods especially high in protein include tofu, soybeans, spinach, beans, lentils, and broccoli.

Fat

Most people already know that too much fat contributes to or causes many health complications. These problems include heart attacks, strokes, deposits in the arteries, obesity, diabetes, and many other health issues. Therefore it is ideal if fat consumption constitutes only about 20 percent of our caloric intake. The easiest way¾and virtually the only way¾to do this is to concentrate on unrefined plant foods.

The best kind of fat is mono-unsaturated fat, which comes primarily from vegetable sources. Olive oil and canola oil are especially high in mono-unsaturated fat. While it is important to have some fat in the diet, fat is not a good primary source of energy. Excess fat hinders proper blood circulation, thus depriving the tissues of needed oxygen and nutrients.

All long-lived, virtually disease-free societies follow the above four principles of a good diet, along with the other aspects of living a healthy lifestyle. Let us learn a lesson from them and use more unrefined plant foods: fruits, vegetables, grains, and nuts (including legumes).

Diane Herbert is a naturopath and lifestyle consultant. She received training from the NAD Lifestyle Consultant program, Thomas Edison State College, Clayton College of Natural Healing, and Bastyr University. Diane teaches health classes at the Gilead Institute located in Norcross, Georgia, gives health presentations, and contributes to the Institute’s literature and health flyer series. She may be contacted by e-mail at: gilead.net@usa.net.

FOOD – Fiber – Start Roughing It

Aside from not smoking, the most important determinants of good health are what we eat and how active we are. Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber’s effect on your risk of developing certain diseases. Soluble fiber includes oatmeal, oat bran, nuts and seeds, apples, pears, strawberries, and blueberries. Foods such as whole grains―whole wheat breads, barley, couscous, brown rice, and bulgur―carrots, celery, zucchini, cucumbers, and tomatoes are considered to be insoluble fiber sources.

Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk. But just because fiber plays little role in preventing colon cancer does not mean you should abandon a high-fiber diet.

High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body’s main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of fiber may somehow ward off this increasingly common syndrome.

Fiber is an important part of a healthy diet, and you should get a least the minimum recommended amount of 21-38 grams of dietary fiber per day for adults, depending on gender and age. For children over age one, the recommended intake is at least 19 grams per day.

Some tips for increasing fiber intake:

  • Eat whole fruits instead of drinking fruit juices.
  • Replace white rice, bread, and pasta with brown rice and whole-grain products.
  • Choose whole-grain cereals for breakfast.
  • Eat raw vegetables instead of chips, crackers, or chocolate bars.
  • Eat legumes two to three times per week in chili and soups.
  • Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dals) or in salads (for example, tabbouleh).

Food – Benefits of Fiber

Have you noticed lately that there’s been more and more in the news about the importance of fiber in our diets? It seems like everywhere I look there are new high fiber foods (processed junk foods) that are hitting the grocer’s shelves or being touted on television ads as being good for you and your waistline simply because they are full of fiber. Yes, fiber is good for you and serves lots of purposes—especially if it comes naturally in whole, unprocessed foods.

Eating fiber-rich foods aids in digestion and the absorption of nutrients, and helps you to feel fuller longer after a meal (which can help curb overeating and weight gain). Eating the right amount of fiber has been shown to have a wide range of health benefits. Foods that are high in fiber can help in the treatment of constipation, hemorrhoids, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome. Dietary fiber may also help lower your cholesterol and reduce your risk of coronary heart disease, type 2 diabetes and certain types of cancer.

Do you think that you eat enough fiber? Does the thought of fiber-rich foods conjure up thoughts of oatmeal and sawdust-dry bread? Well, I guess that’s one way you could increase the fiber content, but I like the idea of eating whole foods a whole lot better. Whole foods like vegetables, fruits, beans, and whole grains are loaded with fiber, while dairy and meat have virtually no fiber at all. So if you want to increase the amount of fiber in your diet, try the following ideas:

  1. Eat at least 2 cups of fruits and 2 1/2 cups of vegetables each day. Fruits and vegetables that are high in fiber include:
  • Beans (cooked) such as:
    • navy (1/2 cup = 9.5 grams)
    • kidney (1/2 cup = 8.2 grams)
    • pinto (1/2 cup = 7.7 grams)
    • black (1/2 cup = 7.5 grams)
    • lima (1/2 cup = 6.6 grams)
    • white (1/2 cup = 6.3 grams)
    • great northern (1/2 cup = 6.2 grams)
  • Artichokes (1 artichoke = 6.5 grams)
  • Sweet potatoes (1 medium sweet potato = 4.8 grams)
  • Pears (1 small pear = 4.4 grams)
  • Green peas (1/2 cup = 4.4 grams)
  • Berries such as raspberries (1/2 cup = 4.0 grams) and blackberries (1/2 cup = 3.8 grams)
  • Prunes (1/2 cup = 3.8 grams)
  • Figs and dates (1/4 cup = 3.6 grams)
  • Spinach (1/2 cup = 3.5 grams)
  • Apples (1 medium apple = 3.3 grams)
  • Oranges (1 medium orange = 3.1 grams)
  1. Replace refined white bread with whole-grain breads and cereals. Eat brown rice instead of white rice. Eat more of the following foods:
  • Bran muffins
  • Oatmeal
  • Bran or multiple-grain cereals, cooked or dry
  • Brown rice
  • Popcorn
  • 100% whole-wheat bread
  1. Aim for 5 grams of fiber per serving
  • Add 1/4 cup of wheat bran (miller’s bran) to foods such as cooked cereal, applesauce or meat loaf
  • Eat beans each week

Be sure to drink more fluids when you increase the amount of fiber you eat. Liquids help your body digest fiber. Drink 8 glasses of water each day.

Food for Life – Fiber

Nutritional research discovers more each year about the chemistry of food and the intricate ways in which it is utilized by the body to keep us healthy and strong.

Investigation has revealed that the fashionable, highly refined diet that has become so popular over the years is often lacking in fiber. As a consequence, researchers have observed a corresponding increase in health problems.

Constipation, colon cancer, diverticulitis, varicose veins, diabetes, high blood cholesterol, and hardening of the arteries are a few of the common conditions that are the result of an inadequate fiber intake. The incidence level of these diseases and abnormalities was dramatically lower at the turn of this century. Most cereal products were in a less refined state. For this reason, an increasing number of people are reverting back to a natural, unrefined diet that is rich in fiber.

An adequate fiber intake offers many benefits, especially for those who wish to lose weight. Fiber, often referred to as roughage or bulk, is found only in plant foods and characteristically passes through the system without being digested and absorbed into the blood stream. Dispensing with refined foods and increasing the intake of natural, unrefined food will provide the volume to achieve satiety with a reduced caloric content. Such a revitalized diet, coupled with a regular fitness program, can go a long way in resolving a person’s weight problem.

In addition, fiber adds “body” to waste food residues enabling the bowel to convey them more easily along within the digestive tract. It also ensures that waste is not able to accumulate within the colon for long periods of time, increasing the risk of disease.

An astronomical amount of money is spent on laxatives and stool softeners each year in the United States by millions of people who fight a never-ending battle with constipation. In most cases, a natural, high-fiber diet would quickly resolve the problem.

Greater affluence over the last several decades has seen more people to afford richer and more expensive animal foods. Apart from meat and dairy foods containing a high level of cholesterol and saturated fat (not to mention other detriments), they are notoriously low, or completely devoid of fiber intake. Low intake can also, in part, be attributed to drinking the juice of fruit or vegetables instead of eating the items themselves. While there may be nothing wrong with juices, they should not be used to the exclusion of whole fruits and vegetables.

The perfect way to ensure an abundant fiber intake, along with all of the nutrients necessary for life, is to eat a variety of fruits, grains, nuts, and vegetables. Whole-wheat bread is an example of one basic food within this category which is rich in fiber. Wheat bran can also be added to certain items, such as homemade granola and cookies, or even sprinkled onto salads. It should be remembered, however, that while a little extra bran taken in this way may be helpful for those who need it, an excess may prove far from beneficial. Moderation is the key principle here in order to avoid the digestive upset that can result from too much of a good thing.

Legumes such as beans and garbanzos are also rich in a fiber that differs from the type found in wheat and which especially enables the body to manage fats and cholesterol in a beneficial way. Eating potatoes in their jackets is another example of how a food can be eaten more naturally without dispensing with its valuable fiber content.

Many books and tables are available which provide information about the fiber content of various foods. Also, with the increasing awareness of the importance of fiber among consumers, more and more food packaging contains fiber information. While such information can be very useful, as a general rule, a vegetarian diet of unrefined foods will supply adequate fiber to the diet.

August Recipe:

Old Fashioned Bread Pudding

Mix together gently in a bowl:

6 cups 1″ bread cubes

½ cup coarsely chopped walnuts

½ cup raisins

1 cup chopped apples

4 cups sweet cashew milk

Sweet Cashew Milk

Blend until smooth:

1 cup cashew pieces

1 cup hot water

Then add:

3 cups water

¼ cup honey

2 tsp. vanilla

pinch salt

1 tsp. orange rind

Pour into an 8X8 lightly oiled baking dish. Bake at 350 degrees for about 45 minutes. This recipe will serve 4-5 people.

Food – Fiber

Back in the 1940s, Dr. Denis Burkitt began to notice the correlation of diet and good health. Working as a surgeon in East Africa, he rarely saw conditions like constipation, hemorrhoids and appendicitis that were widespread in the Western world. He came to believe the amount of fiber or roughage in a diet could explain why.

Fiber is the part of fruits, vegetables, and grains that your body cannot digest. There are two kinds of fiber, both important in keeping healthy. Soluble fiber dissolves easily in water and becomes a soft gel in the intestines. Insoluble fiber remains unchanged as it speeds up the food’s passage through the digestive system.

Bumping up the fiber in your diet can help you avoid these conditions or deal with them in a healthier way:

Diabetes. Fiber helps improve the way your body handles insulin and glucose. That means you can lower your risk of diabetes by eating whole grains rather than refined carbohydrates. Whole grain bread and crackers, bran muffins, navy beans, Brussels sprouts and zucchini are good choices.

Heart attack and stroke. The soluble fiber in foods like oatmeal, okra, and oranges helps eliminate much of the cholesterol that can clog your arteries and cause a stroke or heart attack.

Constipation and hemorrhoids. “If fiber intake were adequate, laxatives would seldom be required,” said Burkitt. Apples, sweet potatoes, barley, and pinto beans provide this roughage.

Appendicitis. “Keeping bowel content soft,” said Burkitt, “seems to provide the best safeguard against the development of appendicitis.” Treats like apricots, peaches, pears and figs are a tasty way to do this.

Diverticulitis. As the body processes fibrous foods like peas, spinach, corn, and artichoke it tones up the intestinal muscles. This helps prevent pouches, called diverticula, which can cause abdominal pain if they become inflamed.

Weight gain. The best way to lose weight is to eat low-fat, low-calorie vegetables and grains. “The more bulky fiber-rich foods you eat,” said Burkitt, “the less unhealthy fat you will be consuming.” And since fiber swells, you’ll feel satisfied faster. If feeling the need of dessert, choose fruits like plums or strawberries.

Cancer. Burkitt believed a high-fiber diet defends against colon and rectal cancers in two ways. His cultural studies showed the more animal fat in a diet, the higher incidence of bowel cancer.

A healthy portion of fiber speeds cancer-causing compounds out of the digestive system more quickly, before they have a chance to make trouble. Burkitt also considered fiber a protector against other conditions such as gallbladder disease, varicose veins, and hiatal hernia.

Start the day with a whole-grain cereal. Top it off with raisins, dates, sliced banana or chopped apple. Eat raw vegetable salads, munch on carrot and celery sticks. If cooking, steam only until crisp tender. Enjoy fruit salads and fruits. Eat the skins. Substituting brown rice for white will triple the fiber. Add legumes to soups and stews, use in whole grain burritos or with rice. Consume at least 20 to 35 grams a day.

Excerpts from Eat and Heal, Frank W. Cawood and Associates, Inc., Copyright 2001, 10–13.

 

Recipe

Cran-Date Oat Muffins

1 ½ cups canned crushed pineapple, drained, or fresh, diced 2 cups quick oats
1 banana, mashed ¼ cup walnuts, chopped
¼ cup almond butter ½ cup coconut, shredded
¼ cup coconut nectar or raw agave nectar 1 cup dates, chopped
½ tsp. salt 1 cup fresh or frozen cranberries, halved
1 tsp. coriander
Mix ingredients. Spray muffin tin or use cupcake liners. Lightly fill with mixture and bake at 350 degrees F for 35-40 minutes. Makes 12 muffins. Delish!