Environmental Nutrition: Fight cancer with fiber
--Broaden your selection of cooked grains for side dishes or ingredients: try brown rice (including quick-cooking), whole wheat couscous, bulgur, barley, quinoa, farro and freekeh. Whole wheat pasta is especially good with a flavorful sauce.
Vegetables: Each 1/2 cup (cooked or raw) usually provides 2 to 4 g of dietary fiber, although a 1-cup serving of raw lettuce has less than 1 g.
--Double the vegetables in casseroles, stews and stir-fries.
--Add raw, cooked or frozen vegetables (or leftovers) to homemade or prepared soups.
--Use vegetables, such as bell pepper strips or broccoli florets, for dipping with hummus and other dips.
Legumes: Dried beans (including soyfoods like tofu, tempeh and edamame), peas and lentils are concentrated sources of fiber, with 6 to 8 g per half-cup (cooked.)
--Swap legumes for half the meat or poultry in casseroles or stir-fries.
--Add canned beans to salads, pasta sauces or burritos.
--Use lentils in pasta sauce or soup; they cook quickly without presoaking.
--Thicken soups with pureed beans instead of cream or flour.
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