Most people connect fiber with the health of digestive tract and other physical functions. But in reality, fibers can do a lot more than keeping you fit and improving your digestive health. Among cereals, high fiber ones can reduce the risk of having heart ailments, diabetes, and stroke and improve the appearance of your skin and hair. Eating them on a regular basis can also help in the prevention of colon cancer. Making the change to include more fiber in your daily meals
On the basis of your gender and present age, dietician and expert nutritionists recommend that you should take at least 21 to 38 grams of fiber each day for optimal health. According to the recent statistics, most people are not even eating half of the recommended serving. Even though hitting the daily target can seem to be a daunting challenge, a few easy-to-follow tips will help in making it effortless for you.
Go slow at first: If you are a starter, it would be easier for you to slowly increase the amount of high-fiber cereals in your diet. This is also because taking a huge amount of fiber all of a sudden will lead to unwanted effects such as intestinal gas, abdominal cramps and bloating.
Start the day with fiber: Take cereals in breakfast, and this can be in the form of bran flakes or corn flakes, which would invariably add an additional 6 grams of fiber in the diet. Moreover among cereals, high fiber varieties like all-bran or Fiber-one doubles the effect. If you dislike the taste of the cereals, you may start taking unprocessed wheat bran to any cereal of your choice.
Replace bread, pasta and white rice with whole grain: It would be great if you can begin with wild rice or barley or whole-wheat pasta. These simple alternatives to what you eat usually can do a lot for boosting the high-fiber cereal content in your meals. Even though you may not have tried any of these, you may yet like their tastes.
Bulk up the baking ingredients: When you are baking anything at home, you can take away half of white flour to replace them with whole-grain flour. Adding unprocessed wheat bran or crushed cereals to the muffins, cakes, and cookies would add taste besides fiber. Plus, when it comes to gluten-free baked products like pasta, bread or pizza dough, adding psyllium husk would work wonders.
Choose flaxseeds: Have you noticed the tiny dark brown seeds tucked in the corner of the supermarket or the departmental store? Those are flaxseeds, which offer a host of benefits starting from giving the body the required amount of fiber to reducing the cholesterol in the blood. Simply grind the seeds in the food processor or coffee grinder and add them to anything, be it an omelet or a smoothie or yogurt or your breakfast cereals.
Take baby steps by following these tips and enjoy the benefits of low-fat, high-fiber cereal meal.
We are a coffee-drinking nation and every form of the beverage – decaf, regular, expresso, latte, cappuccino, macchiato and ristretto is consumed everyday by millions of us. It’s the first thing we need in the morning and the last (for some) after dessert. Black, with cream, with sugar, no sugar, flavored, each of us has a preference with regard to strength. Nespresso’s taken heed of this and given us a gift in a pod with the Nespresso capsules. Available in the regular Arabica and Robusta capsules, they have some amazing seasonal flavors as well.
Nespresso capsules are hermetically sealed in a capsule that holds 5-7 gms of coffee – enough for one serving of coffee. They offer five ranges in Ristretto (25ml), Espresso (40 ml), Lungo (110 ml), Decaffeinated (40 ml and 110 ml) or Flavored (40 ml).
The variations in Nespresso coffee capsules Ristretto range are:
Ristretto Origin – Made from South and Central American Arabicas, it has toasted flavors with cocoa notes and woody undertones.
Ristretto Origin India – A blend of the finest Arabicas with a smidgen of Robusta from Southern India, this full-bodied coffee has hints of spices.
Ristretto Intenso – A strong blend of South and Central American Robustas and Arabicas, the Ristretto Intenso is a full-bodied coffee with a creamy texture and peppery notes.
The variations in Nespresso coffee capsules Espresso range are:
Espresso Origin Brazil: A pure Arabica coffee, it has a mild sweet flavor.
Espresso Leggero: A blend of South American Arabicas and Robusta, it has smooth notes of cocoa and cereal.
Espresso Forte: Exclusively made from South and Central American Arabicas, it has an intensely roasted balance of espresso and fruity notes.
The variations of Nespresso coffee capsules Lungo range are:
Lungo Leggero: Lightly roasted East African, South and Central American Arabicas, with mild notes of jasmine is what makes up this delicious brew.
Lungo Forte: A complex mix of South and Central American Arabicas, this coffee has heavy roasted notes with a slight hint of fruit.
Lungo Origin Guatemala: A mix of Arabica and washed Gourmet Robusta coffee, Lungo Origin Guatemala is smooth and well balanced with dry and malty cereal notes.
The variations of Nespresso coffee capsules in the Decaffeinated range are:
Espresso Decaffeinato: Dark roasted South American Arabicas with a touch of Robusta enhances the cocoa flavors and roasted cereal undertones of this decaffeinated espresso.
Lungo Decaffeinato: This is a slightly more complex blend of separately roasted South American and East African Arabicas. It includes toasted cereal and sweet notes with subtle and floral hints of East African Arabicas.
The variations of Nespresso coffee capsules Flavored range are:
Espresso Vanilla: This silky-flavored coffee is the result of a base of Espresso Forte, which is a complex and heavily-roasted blend of South and Central American Arabicas and a slightly caramelized aroma of vanilla. Espresso Caramel: On a base of Espresso Forte, this complex and intensely roasted blend made from South and Central American Arabicas has the sweetness of caramel.
Here are a few easy and healthy recipe ideas that are both quick to make and light to digest on hot summer days. With very few ingredients, the preparation of these recipes is a breeze. So go on, enjoy these easy, healthy recipes that are brimming with nutrition and taste heavenly too!
Greek Cucumber Rolls
Ingredients (Serves 2)
Directions
This is popular among easy and healthy recipes. Slice cucumber into thin flat strips using a vegetable peeler and arrange them in slices of two on a clean tray. Smear the hummus on top of each slice, then toss some feta cheese, black olives and cut tomatoes on each of the cucumber strips. Squeeze a little lemon juice and sprinkle some finely chopped dill and cilantro. Finally, roll the strips, serve the Greek cucumber rolls and see them being gobbled up by the young and old alike!
Flavorful fettuccine pasta with vegetables
Ingredients (Serves 2)
Directions
Cook the fettuccine pasta according to the directions on the label. In a thick bottomed pan, heat the olive oil and sauté the chopped garlic and shallots. After about a minute or so, add the other vegetables along with salt and toss them gently for a few minutes. The vegetables must cook and be crunchy at the same time. When they are done, add the cooked pasta, Parmesan cheese, and some freshly ground black pepper to it and mix well. Serve this flavorful fettuccine pasta with vegetables for lunch or dinner as a filling, yet light meal.
Sunshine juice
Ingredients (Serves 2)
Direction
Squeeze juice from the oranges and blend the strawberries in a juicer. Then in a pitcher, take the orange juice, strawberry juice, and chilled water together and mix well. Refresh yourself with this yummy sunshine juice with ice cubes on a hot day.