Class Recap

Importance of Fiber

The best way to eat pasta is with friends, and the best way to make pasta is to have your friends help! Pasta is delicious and can be simple to make by hand with the right ingredients. My favorite flours are whole grain and ground fresh to retain nutrients; this week we used Central Milling whole wheat ’00’ to roll a beautiful dough that sat for 24 hours to ferment, this helps break-down some of the glutens for easier digestion.

Nutrition

Keri Romerdahl

Fiber is an important component of a healthy diet, but many of us do not get enough. The recommended daily intake is 25-38 grams per day and most Americans typically consume about 15 g. Fiber aids in digestion, helps bind excess cholesterol and helps break down protein and fats. There are two kinds of fiber in the diet – soluble and insoluble.

Soluble fiber absorbs water and turns into a gel which binds cholesterol, sugar and fats and carries them through the digestive tract. Insoluble fiber passes through the system mostly intact and aids in motility. Consuming 8 grams of soluble fiber per day will provide you with heart-healthy benefits, according to an article published in the “American Journal of Clinical Nutrition.” Incorporating more plant-based foods in the diet is an excellent way to increase fiber and Menu 3 is a great example of how to do so.

  • Cabbage – each 1 cup serving of cabbage contains about 2.2 g fiber. The fiber in cabbage consists of about 40% soluble fiber and 60% insoluble fiber.

 

  • Cherry tomatoes – One cup of cherry tomatoes contains about 2 g of mostly (87%) insoluble fiber. As is the case of most vegetables most of the fiber is in the skin – so when possible leave it on to maximize fiber intake.

 

  • Kale – 1 cup roasted kale contains 2.60 g of fiber. The fiber in kale consists of about 1.4 g soluble and 1.2 g insoluble fiber

 

  • Onions – 1 cup cooked onions contain about 2.90 g of fiber. The fiber in onions consist of about 0.80 g insoluble fiber and 2.10 g soluble fiber.

 

Cavatelli made with fermented whole grain flour – One cup of whole grain flour contains about 13g of mostly insoluble fiber. Many people are steering clear of grains these days due to gluten intolerances due to difficulty in digesting them. However, fermenting the whole grain flour neutralizes the phytic acid (an enzyme inhibitor which inhibits the absorption of vitamins and minerals) and also helps break down the grain, rendering it more digestible.

Further Reading

  1. https://www.sciencedirect.com/science/article/pii/0308814695002502

Tea

Peppermint oil and peppermint tea have been used for thousands of years to sort out a variety of digestive and gastrointestinal conditions. Peppermint tea is considered a carminative because it helps move gas through the body as it accumulates, rather than causing bloating, cramping, and stomach discomfort [3]. This tea also stimulates bile flow to increase the rate and efficiency of digestion and promote healthy bowel movements.

Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

Peppermint Iced Tea

Recipes

Roasted Brussels Sprouts with Basil & Garlic

Braised Kale & Onions with Chive Flowers

Cabbage & Tomato Salad with Avocado

Cavatelli Pomodoro with Parmesan & Basil

Cavatelli Pasta

Smoked Whole Chicken

Roasted Brussels Sprouts with Basil & Garlic

serves: 8

Braised Kale & Onions with Chive Flowers

serves: 10

Cabbage & Tomato Salad with Avocado

serves: 10

Cavatelli Pomodoro with Parmesan & Basil

serves: 10

Cavatelli Pasta

serves: 10

Smoked Whole Chicken

serves: 10