{"id":109266,"date":"2024-10-01T21:48:46","date_gmt":"2024-10-01T14:48:46","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=109266"},"modified":"2024-10-01T21:48:46","modified_gmt":"2024-10-01T14:48:46","slug":"5-recipes-and-dietitian-tips-to-supercharge-meals-with-fiber-and-antioxidants","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=109266","title":{"rendered":"5 recipes and dietitian tips to supercharge meals with fiber and antioxidants"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div data-testid=\"prism-article-body\">\n<p class=\"EkqkG nlgHS yuUao MvWXB TjIXL aGjvy ebVHC\">For home cooks looking to add an easy <a class=\"zZygg UbGlr iFzkS qdXbA WCDhQ DbOXS tqUtK GpWVU iJYzE \" data-testid=\"prism-linkbase\" href=\"https:\/\/www.goodmorningamerica.com\/food\/story\/flaxseed-health-benefits-recipes-nutrition-107264198\" target=\"_blank\" rel=\"noopener\">health boost<\/a> to breakfast or satisfy their sweet tooth while supercharging dessert, dietitian Rachel Beller has some simple swaps for any plate that could have a powerful impact.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><strong class=\"vtkaO\">Power in Pink: Dietitian tips to supercharge your meals<\/strong><\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">Beller joined &#8220;Good Morning America&#8221; on Tuesday with three easy, yet unexpected ways to supercharge breakfast, lunch or dessert that may help reduce some cancer risks.<\/p>\n<div class=\"oLzSq QrHMO fnRUo pvsTF EhJPu vPlOC zNYgW OsTsW RMeqy daRVX ISNQ sKyCY eRftA acPPc MENS nFwaT MCnQE mEeeY SmBjI xegrY rPLsU iulOd NIuqO zzscu lzDCc aHUBM IEgzD OjMNy eQqcx SVqKB GQmdz jaoD VWDdR ONJdw vrZxD OnRTz gbbfF roDbV GPGwb oMlSS gfNzt oJhud eXZcf zhVlX \">\n<div>\n<div class=\"InlineImage GpQCA lZur asrEW \" data-testid=\"prism-inline-image\">\n<figure class=\"kzIjN GNmeK pYrtp dSqFO \" data-testid=\"prism-figure\"><img decoding=\"async\" class=\"hsDdd vBqtr KrDt zFTjo hakZw HlUVI \" data-testid=\"prism-image\" draggable=\"false\" src=\"https:\/\/i.abcnewsfe.com\/a\/f336b14e-6f49-47cf-b8d1-45710efc19c7\/rachelbeller-spicerack_1727784272265_hpMain_4x3.jpg?w=992\"\/><figcaption>\n<div class=\"nMMea bNYiy Mjgpa dGwha DDmxa jgKNG RGHCC aBIU PriDW lZur \" data-testid=\"prism-caption\">\n<p><span class=\"hsDdd OOSI GpQCA lZur VlFaz \" data-testid=\"prism-truncate\"><span><span class=\"gtOSm FbbUW tUtYa vOCwz EQwFq yCufu eEak Qmvg nyTIa SRXVc vzLa jgBfc WXDas CiUCW kqbG zrdEG txGfn ygKVe BbezD UOtxr CVfpq xijV soGRS XgdC sEIlf daWqJ \">Dietitian Rachel Beller with ingredients to supercharge meals and her cookbook, &#8220;SpiceRack: A Spicy Action Plan with Recipes to Reduce Breast Cancer Risk &amp; Manage Your Weight.&#8221;<\/span><\/span><\/span><\/p>\n<p><span class=\"YNujN JGtjI aZFDu rkKLh  gtOSm FbbUW tUtYa vOCwz EQwFq yCufu eEak Qmvg nyTIa SRXVc vzLa jgBfc WXDas CiUCW kqbG zrdEG txGfn ygKVe BbezD UOtxr CVfpq xijV soGRS XgdC sEIlf daWqJ \">ABC News<\/span><\/p>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">And while there\u2019s no single food or diet that can prevent or cure cancer, the &#8220;SpiceRack&#8221; cookbook author has crafted dozens of recipes targeted to help reduce the risks for breast cancer and manage weight with what people eat consistently over time.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">These meal upgrades feature delicious, nutrient-rich foods that research suggests may help at a cellular level to reduce those risks.<\/p>\n<h2 class=\"RxNCg PvZ nIjPJ PMXYp LmsHF SfAHY mNgye lNbol LBPRq\">Front load breakfast with fiber<\/h2>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">Beller understands that consistently meeting personal fiber goals can be a challenge when research suggests that the optimal amount for risk reduction is 30 to 35 grams of fiber per day.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">Her suggestion? Front load your day with 10 to 15 grams of fiber before noon to help meet the daily goal.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">Fiber has been linked to lower cancer risk due to its potential ability to aid with weight management, support hormonal balance, improve gut health and help balance blood sugar levels, according to research from the U.S. Department of Agriculture.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><strong class=\"vtkaO\">Fiber content of common breakfast foods<\/strong><br \/>1 cup raspberries or blackberries = 8 grams of fiber<br \/>1 pear = 6 grams of fiber<br \/>1 cup edamame = 9 grams of fiber<br \/>1 avocado = 10 grams of fiber<br \/>1 slice of sprouted flourless bread = 3 grams of fiber<br \/>1 cup sweet potatoes = 4 grams of fiber<\/p>\n<h2 class=\"RxNCg PvZ nIjPJ PMXYp LmsHF SfAHY mNgye lNbol LBPRq\">Recipes to reach morning fiber goals<\/h2>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><strong class=\"vtkaO\">Avocado chia spread on sprouted flourless bread: Total fiber ~11 grams<\/strong><br \/>1 slice sprouted flourless bread, 3 grams<br \/>1\/2 avocado, 5 grams<br \/>2 teaspoons chia seeds, smashed into avocado, 3 grams<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><strong class=\"vtkaO\">Pear bliss parfait: Total fiber ~13.5 grams<\/strong><br \/>Yogurt<br \/>Pear (diced), 6 grams<br \/>1 tablespoon protein powder, almond, 1.5 grams<br \/>2 teaspoons oat fiber, 6 grams<\/p>\n<h2 class=\"RxNCg PvZ nIjPJ PMXYp LmsHF SfAHY mNgye lNbol LBPRq\">Nutrient-rich dressing or sauce for fiber-filled lunch<\/h2>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">At lunch time, Beller suggests packing in nutrients to support overall health, such as her power spiced dressing that features spices and ground flax seeds.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">Garlic and onion specifically have been linked to lowering breast cancer risk, Beller shared from a <a class=\"zZygg UbGlr iFzkS qdXbA WCDhQ DbOXS tqUtK GpWVU iJYzE \" data-testid=\"prism-linkbase\" href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/01635581.2019.1651349?journalCode=hnuc20\" target=\"_blank\" rel=\"noopener\">2019 case control study<\/a>.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">Check out Beller&#8217;s recipes to add spice and flax seeds to lunches below.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><strong class=\"vtkaO\">Spiced Flax Dressing<\/strong><br \/><em>Ingredients<\/em><br \/>2 tbsp ground flaxseeds<br \/>1 tsp Dijon mustard<br \/>2 tbsp rice vinegar or apple cider vinegar (or lemon juice)<br \/>2 tbsp olive oil<br \/>1 tsp Vegitude Power Spice Blend<br \/>Salt and pepper to taste<br \/>2-3 tbsp water (to thin as needed)<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><em>Directions<\/em><br \/>Whisk all ingredients together in a small bowl or jar. Gradually stir in water, adjusting to your preferred consistency. Season with salt and pepper to taste.<br \/>This dressing pairs wonderfully with roasted vegetables like carrots, eggplant, and other colorful veggies. You could also use it as a salad dressing.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><strong class=\"vtkaO\">Parsley Power Tonic<\/strong><\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">&#8220;Our beverages are another unexpected opportunity to further add more good to our day. I love making this power tonic as an after-meal drink to support digestion and GI comfort. It\u2019s packed with powerful ingredients that may soothe digestion and provide additional antioxidants and anti-inflammatory properties,&#8221; Beller said.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">&#8220;Parsley contains apigenin which may prevent cancer cell growth and have anti-estrogenic properties,&#8221; according to a <a class=\"zZygg UbGlr iFzkS qdXbA WCDhQ DbOXS tqUtK GpWVU iJYzE \" data-testid=\"prism-linkbase\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5791748\/\" target=\"_blank\" rel=\"noopener\">2017 medical report<\/a> on plant flavone apigenin.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><em>Ingredients<\/em><br \/>8 cups water<br \/>2 fennel tea bags (or 2 teaspoons fennel seeds)<br \/>1 handful fresh parsley<br \/>1 teaspoon Ceylon cinnamon <\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><em>Directions:<\/em><br \/>In a medium saucepan, combine all ingredients over medium heat.<br \/>Bring to a simmer, reduce heat to low, and let simmer for 8-10 minutes until the spices are fragrant.<br \/>Strain (optional) and serve warm or chilled. Store covered in the refrigerator for up to 4 days.<\/p>\n<h2 class=\"RxNCg PvZ nIjPJ PMXYp LmsHF SfAHY mNgye lNbol LBPRq\">Showcase sesame for a nutrient powerhouse-packed dessert<\/h2>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">Beller said these cookies made with both sesame seeds and tahini, the paste made of the ground seeds, &#8220;offer a deliciously satisfying treat, while packing a punch of nutritional benefits.&#8221;<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">&#8220;Sesame seeds are the second-best dietary source of lignans, after flaxseeds,&#8221; she said of the plant compounds that possess potential anti-inflammatory and antioxidant properties.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\">Plus, the addition of almond flour adds a nutrient-dense base to keep the cookies light, but filling with a boost of protein, fiber and healthy fats.<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><strong class=\"vtkaO\">Sesame Cookies<\/strong><\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC TjIXL aGjvy\"><em>Ingredients<\/em><br \/>1 1\/2 cups almond flour<br \/>1\/2 cup tahini paste<br \/>2 tablespoons pure maple syrup<br \/>1 teaspoon vanilla extract<br \/>1 teaspoon Ceylon cinnamon<br \/>1\/4 cup raw sesame seeds<\/p>\n<p class=\"EkqkG nlgHS yuUao lqtkC eTIW sUzSN\"><em>Directions:<\/em><br \/>Preheat your oven to 350\u00b0F and line a baking sheet with parchment paper.<br \/>In a mixing bowl, combine almond flour, tahini, maple syrup, vanilla extract, and cinnamon. If the mixture is too dry, add a little plant milk until it forms a dough that can be easily rolled into balls.<br \/>Place the sesame seeds on a plate. Roll the dough into 18 small balls, then roll them in sesame seeds to coat.<br \/>Transfer the balls to the prepared baking sheet and cover with another piece of parchment paper. Use your hand to flatten each ball into a cookie shape. Remove the top parchment sheet.<br \/>Bake for 10-15 minutes, or until the sesame seeds are golden brown.<br \/>Let the cookies cool for 10 minutes before serving. Enjoy!<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.goodmorningamerica.com\/food\/story\/5-recipes-dietitian-tips-supercharge-meals-fiber-antioxidants-114349316\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For home cooks looking to add an easy health boost to breakfast or satisfy their sweet tooth while supercharging dessert, dietitian Rachel Beller has some simple swaps for any plate &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=109266\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-109266","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/109266","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=109266"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/109266\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=109266"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=109266"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=109266"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}