Chef Wendell: Holiday eating tips
INDIANAPOLIS (WISH) — No one needs to give up their cherished holiday food traditions. Although, to avoid upsetting the delicate balance of your health, before attending holiday gatherings, first fill up with wholesome, fibrous food so you won’t overeat. Decrease the potential harm and extra pounds caused by our delicious, traditional holiday foods by balancing your holiday diet with equal portions of fibrous, plant-based foods.
- Don’t give up your favorite holiday foods-Just apply mindful restraint and moderation.
- Just stay calm-Eat fiber (Roto-Rooter)
- Balance unhealthy food consumption with fresh, living plant foods and fibrous grains.
- Before you hit the buffet: Fill up with warm, wholesome fibrous food so you won’t overeat. (not bagels)
- You’re more likely to not overeat.
A diet rich in fiber:
- Dietary fiber cleans the digestive system.
- Broom that sweeps stagnant food and cancerous toxins out of the colon.
- Helps stabilize blood sugar, which helps control diabetes.
- Lowers “bad” LDL cholesterol, reducing risk of heart disease.
- Encourages weight loss.
- Japanese researcher: strong correlation between dietary fiber intake and rates of colon and colorectal cancers. https://www.hsph.harvard.edu/nutritionsource/fiber-and-colon-cancer/
- Men and women with the highest fiber intake had a significantly lower risk of death from any cause. (2011 Archives of Internal Medicine, the NIH and the AARP)
- Now you know why I ring the fiber bell.
Suggestions:
- Humus and veggies
- Cup of bean soup
- Vegetable soup and whole grain bread
- Ezekiel bread (toasted) spread with almond butter
- Handful of granola
- Apple with peanut butter
- Rice cakes with salsa
Kidney bean, sweet potato, avocado, and quinoa Soup
- 4-6 servings
- 3 cups cooked quinoa or millet-fiber
- 1/2 tbsp. coconut oil (or other oil)
- 3 garlic cloves, minced
- 2 diced sweet onions (about 1/2 large)
- 1 jalapeno, diced
- 1 large sweet potato peeled and chopped to 1/2 cubes-fiber
- 1.5 tsp. ground cumin
- 1 tsp. chili powder
- 1/2 tsp. ground coriander
- 6 cups vegetable broth
- 15 ounces cooked kidney beans, rinsed and drained-fiber
- Himalayan salt and black pepper to taste
- 1/4 tsp. hot pepper flakes
- 2 handfuls spinach or stemmed, chopped kale leaves
- Ground flax or chia seed
Remember to:
- Prepare quinoa and reserve at room temperature
- Heat oil in a large wok or pot. Add garlic, jalapeno, sweet potato, and onion and sauté for 5-7 minutes over medium heat. Stir in the cumin, chili powder, coriander, salt, pepper, and broth. Bring to a boil and then reduce heat to low and simmer for about 15 minutes uncovered, or until the potatoes are tender.
- Just before serving, stir in the cooked quinoa, drained and rinsed beans, hot pepper, and greens.
- Garnish with chia / ground flax, diced avocado, chopped cilantro, ground flax or chia seed, lime juice, cherry tomatoes and green onion.