Fibre: You’re Not Eating Enough Of It
Also known as an apple pear, this winter fruit is often enjoyed raw with cheese or in salads in the West, however, it is used much more inventively in Asia. Try stewing with pork in soups or add to meat marinades. The pears can even be boiled down to make a cough syrup and are often used as a natural sweetener in soy sauce based dishes. A medium sized pear contains a little over four grams of fibre – that’s almost 18 per cent of the recommended daily amount!
Purple Potatoes
Less popular than their orange and yellow cousins, dark purple potatoes can easily be used as a substitute for their less nutritious relatives. With virtually no fat or cholesterol, a single serving of three small taters contains four grams of dietary fibre. Enjoy mashed, fried, roasted or baked, but be careful to not overcook as they are prone to becoming mushy and losing their flavour.
Dried Figs
Originating in the Middle East and the Mediterranean, dried figs make for a perfect fibre packed snack on the go. A 100 gram serving contains around 10 grams of fibre, almost a third of the recommended daily amount for adults. Use the seeded fruit in smoothies, add to raw desserts, toss into your granola recipe or simply enjoy on their own.
Pumpkin
Asia’s ans wer to spinach, this leafy, c abbage -like gre en shows up commonly as a s ide dish and is often a star player in stir-fri es. Packe d with vitamins A and C, one cup of the green stuff has just 20 calor ies, and provide s a hearty seven grams of fibre.
