Today, most children are not eating enough dietary fiber on a daily basis. American children are lacking in fiber because they are consuming so many processed foods. A diligent Mom must make every effort to add fiber to her children’s daily diet. It is not hard to add fiber to your diet with some small simple choices each day.
Foods With Higher Fiber
Many Middle Eastern and Muslim foods are naturally high in fiber. Grape leaves, brown rice and of course beans or legumes are an excellent sources of fiber. Sometimes sticking with traditional recipes is the best choice you can make for your family.
Legumes High Fiber
When you cook legumes on a daily basis your children will benefit from the added fiber in a longer and healthier life. The fava bean is one legume not often found on the average American dinner table. A traditional Middle Eastern dish using the fiber rich fava bean is ful medammas. Fava beans, which originated in west or central Asia, are a staple breakfast food in Egypt and are frequently used in preparing for Ramadan due to the stick-to-the-ribs ability of the filling bean.
Fava Beans = Fool Medemmas
The traditional Middle Eastern dish is spelled many ways but Fool Medemmas basically means fava beans. In the US they are sometimes called broad beans. Either way the buttery flavored fava bean may be found canned or dry in most grocery stores. Progresso makes canned fava beans. This is a simple recipe that is fun, fast and high fiber. Get your children back into the habit of eating high fiber foods.
2 cup cooked fava beans (canned or dried)
1 large onion, chopped
1 large tomato, diced
1 Tbs. olive oil
1 tsp. cumin powder
2 Tbs. fresh parsley, chopped
Juice of 2 lemons
Red chili pepper to taste
Pita bread (please get whole wheat)
- Bring all ingredients to a boil.
- Simmer for about 5-10 minutes or until onions are tender.
- Eat with pita as is.
- Or puree into a spread in your food processor or blender.
Learn more easy food switcheroos that you can make in your every day family meals to add more fiber to your children’s diet.
Holistic Health and Wellness columnist, Deb Bixler is a natural diet and lifestyle educator who focuses on small daily choices that add up to big results. If there are any specific topics of interest that you want her to cover, please contact us and let us know.
Past articles written by Deb Bixler include: