HEALTH PROFESSIONALS

The CSI Collection
A collection of tasty recipes from all four food groups.

Get your fill of fibre!
Eating enough dietary fibre helps to maintain the health of your digestive system, keeps you feeling full longer, and contributes to overall heart health. Good sources of fibre include vegetables, fruits, whole grain products, nuts, seeds, and legumes (peas, beans, lentils).

To increase your daily fibre intake:

  • Sprinkle wheat bran, oat bran, or ground flax seeds on your cereal or yogurt
  • Eat more whole fruits and vegetables
  • Add beans, lentils, or peas to casseroles
  • Eat the skins of fruit and vegetables when possible
  • Enjoy a handful of nuts as a snack

White Bean Dip

With only 15 Calories per teaspoon, sugar enhances the flavour and texture of fibre-rich, lower-fat foods, like this Bean Dip.

1 clove garlic, minced 1 clove
¼ cup finely chopped onions 50 mL
2 tsp sugar 10 mL
1 jalapeno pepper, seeded and finely chopped 1
2 tsp water 10 mL
1 19 oz.can white kidney beans, drained 540 mL
2 tbsp water 25 mL
dash cayenne pepper dash
½ tsp cumin 2 mL
1 tbsp lemon juice 15 mL
2 tbsp fresh parsley, chopped 25 mL
  salt and pepper to taste  
  tortilla chips, or raw vegetables  

Bean dip made with sugarIn a small skillet cook garlic, onions, sugar, pepper, and 2 tsp water until soft.

In food processor or blender combine beans, 2 tbsp water, cayenne pepper, cumin, lemon juice, and garlic mixture. Process until smooth.

Place blended mixture into a 2 quart (2 L) saucepan. Heat over medium-low heat, stirring frequently, until hot.

Place in serving bowl, and garnish with parsley.
Serve with tortilla chips or chopped raw vegetables.

Makes 12 servings.

Nutrition Facts (per 4 tbsp):

  • Calories: 40
  • Carbohydrate: 8 g
  • Fat: 0 g
  • Protein: 2.5 g

Sugar contributes to the texture of many food products. Depending on the type of sugar, the other ingredients, and the cooking method, sugar can help create smooth, soft, crisp, or grainy textures. In some products, like the bean dip above, sugar replaces fat but allows the dip to keep a similar creamy mouthfeel with fewer calories.

Balsamic Bruschetta

This simple bruschetta recipe is a great appetizer or side dish. A pinch of sugar reduces the acidity of the vinegar and tomatoes, and blends the other flavours to make a tasty final product.

2 cups tomatoes, chopped 500 mL
½ cup red onion, finely chopped 125 mL
¼ cup fresh basil, chopped 50 mL
2 tbsp olive oil 25 mL
1 tbsp balsamic vinegar 15 mL
1 clove garlic, minced 1 clove
½ tsp salt 2 mL
½ tsp sugar 2 mL
1 baguette, approx. 20 inches* 1
2 tbsp Parmesan cheese, grated 25 mL
*To increase the fibre content of this recipe, use a whole wheat baguette.

Preheat oven to 400ºF (220ºC). Bruschetta takes a dash of sugar

Toss tomatoes, onions, basil, olive oil, vinegar, garlic, salt, pepper and sugar in a bowl.

Cut the baguette into 4 pieces. Slice each piece in half lengthwise and place on baking sheet. Toast in the oven for about 5 minutes, turning once. Remove when crusty on both sides.

Spoon the tomato mixture over the bread and sprinkle with Parmesan cheese.

If desired, toast for 3-5 minutes until cheese is melted.

Makes 8 servings (⅛ of baguette).

Nutrition Facts (per 1/8 of baguette):

  • Calories: 180
  • Carbohydrate: 31 g
  • Fat: 4 g
  • Protein: 5 g

 

 

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