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March is Nutrition Month, so you know what it's about today. When you buy packaged foods, whether it be in a bag, box or can, do you read the nutrition facts? If you don't, you should...unless it doesn't concern you. Everyone should have fiber in their diet and especially so if you have a medical problem that requires you eat a certain amount of fiber. It might take a little more time to check the label but it's worth it.

Today I want to focus on just that fiber. The American Dietetic Assn. recommends that we eat 20-35 grams of fiber every day. Five to ten of the total grams should be soluble fiber. Soluble fiber dissolves in water which binds together with cholesterol to be excreted rather than to be reabsorbed into the body. Some of the foods that contain soluble fiber are: oats, peas, beans, apples, carrots and cauliflower. Insoluble fiber does not dissolve in water. It aides in digestion because it adds bulk to bowl movements and helps to prevent constipation. Some foods that contain insoluble fiber are: Wheat, oats, rice (especially brown and wild rice) wheat germ, green beans, potatoes (especially with the skin on), etc.

Note: The above information is from the V.A. Clinic in Minneapolis.

So it's recipes with fiber in them.

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MAPLE SYRUP CAKE

1-1/3 c. chicken broth, canned or made using bouillon granules

2 medium carrots, thinly sliced (1 c.)

1-15 oz. can dark kidney beans, rinsed and drained

1/2 c. quick-cooking barley

1/3 c. diced onion

1/4 c. snipped fresh parsely or 1 T. dried parsley flakes

3 T. bulgar (cracked wheat)

1/8 t. garlic powder or 1 t. minced fresh garlic

1/4 c. shredded Cheddar cheese

In a 1 1/2 qt. casserole, combine all ingredients, except cheese. Bake, covered, at 350 degrees for fifty minutes or until barley and carrots are tender. Sprinkle with cheese and return to oven for about 3 minutes or until cheese is melted.

Makes 4 servings.

One serving contains 8 grams fiber.

* Fresh parsley is best to use as dried loses some flavor and vitamins. What to do with a bunch of parsley? It's very inexpensive and can be frozen in small bunches. Wrapped with plastic wrap or wax paper, put in a plastic bag and freeze. Also, if you keep some of it a glass or jar of water with a small plastic bag over the top, in the fridge, it's perfect to add to stews, soups, casseroles.

Another Lenten or anytime "top of the stove" dish. It is also a good dish for those who are vegetarians.

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LENTEN CHILI

2 T. olive or canola oil

1 c. diced onion

1-15 oz. can diced tomatoes, undrained

1-1/2 t. chili powder

1/4 t. each, salt and pepper

2-15 oz. cans dark kidney beans, rinsed and drained

1 c. each, shredded Cheddar and Monterey Jack Cheese

In a 3 gt. saucepan, heat oil until just hot; add onions and saute, over medium heat until tender. Stir in tomatoes and seasonings. Simmer, covered 15 minutes stirring occasionally. Stir in beans; simmer covered for 10 minutes. Remove from heat, stir in Cheddar cheese. Serve chili in bowls and top each with Jack cheese.

Makes 4 servings. Can use another variety of beans if you wish, as in pinto, navy, lima or black beans, in place of one of the cans of kidney beans. Also, you might want to include sliced green onions and sour cream to pass.

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THREE-BEAN CASSEROLE

2 bacon strips, diced

1 T. oil

1 large green pepper, diced

1 medium onion, diced

1-31 oz. can baked beans

1-16 oz. can dark kidney beans, rinsed and drained

1-15 oz. can lima beans, rinsed and drained

1/2 c. ketchup

1-4 oz. jar diced pimiento

1/4 c. packed brown sugar

1 T. Worcestershire sauce

1 t. ground mustard

In a large skillet, cook bacon over medium heat until crisp. Remove to paper towels. Discard bacon drippings. In oil, over medium heat, saute pepper and onion until tender.

Combine beans in a large bowl; gently stir in pepper mixture and bacon. Stir in next 5 ingredients, mixing until combined. Transfer to a 2-qt. baking dish coated with non-sticking spray or grease the casserole dish with butter or margarine. Cover and bake at 350 degrees for 45-50 minutes or until bubbly.

Makes 9 servings. One serving (3/4 c.) equals 10 grams fiber. Again, you can use different kinds of beans, but keep the baked beans as a base.

Can we have a bar cookie with fiber in the ingredients? Of course!

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NUTTY OAT BARS

1/2 c. (1 stick) butter or margarine

1/3 c. honey

1 egg

1/2 c. high-fiber bran cereal, such as Fiber 1

1/2 c. each, whole wheat flour, flaked coconut, chopped almonds

1/8 t. salt

1/2 t. cinnamon

In a mixing bowl, combine first 3 ingredients until smooth. Stir in remaining ingredients; mixing well. Spread in greased 9x13-inch pan. Baked at 350 degrees for 20 minutes or until golden. Cool 10 minutes. Cut in bars.

Makes about 36 - 3x1" bars.

TFD: Wrinkles should merely indicate where smiles have been.

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