The leprechauns bet on the green of foods rich in fiber

Is it really the luck of the Irish or do they just recognize the importance of high fiber foods? There really is no luck involved. It is an awareness of the general health benefits of a high fiber diet. The most typical dish common to all our March menus is corned beef with cabbage. Delicious, but enjoy it with a few tips from Fiberlady. With all due respect to Irish culture and tradition, Fiberlady must stay true to its mission.

Opt for fiber-rich foods. St. Patrick’s Day is the perfect time to offer up all those green foods that you know are so beneficial to all the leprechauns in your life. In addition to the obvious green lettuce, share some broccoli, chard, spinach, green beans, asparagus, and green peas. These green foods are not only extremely healthy, but many of them help curb heart disease, lower cholesterol, and inhibit some types of cancer.

Heart disease is the leading cause of death for American men and women today. To add insult to injury, more than 95 million Americans have high cholesterol, a major contributor to heart disease.

Saturated fats are the main culprits in increasing blood cholesterol. Those who have high cholesterol levels should take care of their entire diet, not just the meat portion. Cutting back on fatty foods is just as important as choosing leaner cuts of red meat when it comes to lowering cholesterol. Protect yourself and your loved ones against heart disease and high cholesterol by eating more fruits and vegetables.

Exercising regularly, maintaining a normal body weight, choosing unsaturated fats, and including 20-35 grams of high fiber in your daily diet will all contribute to a healthier life, whether you’re Irish or not-so-Irish.

Making the ever-popular corned beef dinner this season may be less damaging to your arteries if you cut back on your serving of fatty corned beef. You don’t need to cut it out entirely, just include more sides like high-fiber cabbage and turnips. Whole wheat Irish soda bread can be served to complete a high fiber menu for St. Patrick’s Day meal.

Fiberlady wonders how many grams of fiber are in a four-leaf clover. It doesn’t matter. It’s the quest to find that four-leaf clover that makes all the difference. If you find one, enjoy the promise of good luck and continue the quest for good health.

Corned Beef With Cabbage And Boiled Vegetables
Makes 6 servings

Ingredients:

1¼ pounds corned beef, trimmed of all visible fat

1 small green cabbage, cored and cut into 6 wedges

18 baby carrots

6 small purple-tipped turnips, peeled and halved

1 cup of pearl onions or small onions to pickle

6 small red potatoes, washed and left whole

Preparation:

1. Bring corned beef and enough water to cover to a boil in a large saucepan or Dutch oven. Reduce heat and simmer, partially covered, until almost tender, about 1½ hours.

2. Add cabbage, carrots, turnips, onions, and potatoes to skillet; boil again Reduce heat and simmer, partially covered, until vegetables and corned beef are just tender, about 45 minutes.

3. Transfer the corned beef to a plate and cut into slices. Scoop the vegetables out of the broth with a slotted spoon and serve with the corned beef.

Per serving (1/6 of dinner): Calories: 320; Total fat: 12 grams;
Fiber: 7 grams

Irish Brown Soda Bread

12 servings

Ingredients:

4 cups of whole wheat flour

1 cup bread flour

1/3 cup rolled oats

1 teaspoon of baking soda

1 teaspoon salt

2 1/2 cups buttermilk

Preparation:

1. Preheat oven to 425 degrees F. Lightly grease two baking sheets.

2. In a large bowl, mix whole wheat flour, white flour, rolled oats, baking soda, and salt. Gently mix in the buttermilk until a smooth dough forms. Knead very lightly. Divide the dough into 4 parts; form flat and rounded loaves. Mark each loaf with an ‘X’ and place on prepared baking sheets.

3. Bake in preheated oven until golden brown, about 30 to 45 minutes.

Per Serving: Calories: 206; Total fat: 1.5 grams;
Fiber: 5.4 grams