European Stars and Stripes (Newspaper) - May 05, 1989, Darmstadt, Hesse                                Fiber. Continued irom Page 13 than the now Chic oat bran taste Good and Are easy to buy and prepare. So before you whip up another Batch of oat bran muffins before you dish out another bowl of oat bran Cereal consider these foods with recipes to get you started apples once again the proud Apple proves worthy of the adage about keeping the doctor away. Apples Are High in pectin a fiber that can help reduce cholesterol in much the same Way Oal bran does. One Apple can Supply you Wilh nearly a Gram of the magical water soluble fiber. One third cup of Oal bran by contrast supplies 2 Grams of the fiber. An Apple or two a Day is probably the most convenient inexpensive and tasty Way of adding cholesterol lowering Liber to one s diet after All who does l like apples they Are available in endless varieties year round. Even with the pricey brands you can get a week s Supply Lor less than $3 and apples Are available everywhere. The most incorrigible Greasy spoon will often have apples at the counter or in the fridge for customers. Apples Are even showing up in some vending machines. Or just slip an Apple into your purse pocket or briefcase and eat it anywhere anytime you wish. Now that s a Miracle food Beans the child s vulgar rhyme about Beans being Good Tor the heart is True. The endless variety of dried Beans available for less than 75 cents a Pound also have Choc Sterol lowering properties. One half cup cooked Black eyed peas supplies a heart healthy 3.7 Grams of Liber More than 1 i times that found in one third cup of oat bran. Plus when combined with foods that complement their amino acids such As Rice bean dishes can provide Complete protein Wilh a action of the calories and none of the fall beef or pork. Who would t like a big steaming bowl of homemade bean soup to Ward Oft Winter s chill and what could to easier to make7 soak the Beans Cook with carrots onions celery and your favorite spices and voila1 in the summer who can turn away irom homemade baked Beans much ethnic cuisine features dried Beans cassoulet. Chili red Beans and Nee. And if you Don i want the trouble of fixing dried Beans canned Beans Are available. Be sure to gel the vegetarian no Salt pork and no Sall added varieties. Peas dried or canned these Little Guys also pack a Liber punch 2.7 Grams in a half cup cooked. Peas Are showing up More and More at salad bars so you can boost your already High Liber salad All those fresh Crunchy veggies provide some Liber. Just Don t Load up on the High Lal salad dressings sprouts who would have thought these fragile looking creatures would be so Liber full unfortunately there is not a lot you can do Wilh them other than Sprinkle Thorn on your salad a tasty alternative is the powerhouse Sandwich. Sweet potato. Surprise. These tasty potatoes Are just bursting with fiber 1.3 Grams per potato. Substitute a baked Sweet potato add a Little diet Margarine and Sprinkle on some pumpkin pie spice Lor Rice with dinner. Or make Sweet potato muffins instead of the oat bran kind for a different taste. Other fruits and vegetables you can t go wrong by eating raw Iru ils and veggies consider having an Orange or Grapefruit rather than juice with breakfast. You la still get ail the Vitamin c and will have the added be. Led of the fruit s fiber. Munching Carrot Sticks As snacks will also boost your fiber intake give you extra Beta carotene and Cost a lot less than potato chips or prct2cls air popped Popcorn is Low in calories learn to like it without Margarine and Sprinkle it with Salt substitute or no Salt spice High in fiber and fun to eat. Other cooked vegetables that Are High in fiber include Corn Zucchini cauliflower and Broccoli fruits that Are especially fiber Rich include pears bananas and oranges. This variation on Beans and Rice is irom vegetarian delights by Barbara Echols Black Beans with Rice 1 cup dried Black Beans 2 medium tomatoes cored and halved 1 Large onion halved plus 1 Large onion thinly sliced juice from 1 Clove garlic i cup vegetable Oil 1 Teaspoon italian spice 1 a cups raw Rice i cup dry Sherry 1 Green Pepper thinly sliced 1 Sweet red Pepper thinly sliced soak the Beans in water to cover overnight. Transfer the soaked Beans along with the water to a Kettle. Add enough additional water to cover the Beans by 2 inches. Add the tomatoes onion halves and garlic juice and simmer covered for 1 hour. Drain the Beans and Reserve both Beans and liquid. Preheat oven to 350 degrees in another pan heat it cup of Oil add the seasoning and the Rice and stir to coat the Rice. Simmer covered for 10 minutes. Transfer the Rice to a 3-quart baking dish and add the Beans stirring to mix Wilh the Rice. Bake covered in a 350 degree oven for 20 minutes. When finished allow to stand for 10 minutes. While the Rice is baking saute the peppers and remaining onion in the remaining Oil until the vegetables Are willed. Spread this mixture Over the baked Rice and Beans and serve. Serves four to six. This High fiber cake has virtually no cholesterol. The recipe is from eater s Choice by or. Ron Goor and Nancy Goor. Apple cake it cup Brown sugar i cup Sunflower Oil 1 Teaspoon Vanilla egg substitute equivalent to 1 egg it cup unbleached White flour 1 cup whole wheat flour i Teaspoon Salt 1 Teaspoon baking soda 1 a Teaspoons cinnamon