SPIKE SMOOTHIES WITH CHOCOLATE
A tablespoon of unsweetened cocoa powder has 2 g of fiber, plus it contains less saturated fat than dark chocolate bars and none of the added sugars.
TOSS MUSHROOMS INTO SOUPRehydrate dried shiitakes in hot water for 20 to 30 minutes, then chop and add to your favorite soup for 3 g of fiber per ounce, plus lentinan, a compound that may have anticancer properties.
ADD EDAMAME TO STIR-FRIESBrimming with folate, a B vitamin that may protect women from pancreatic cancer, and 4 g of fiber per ? cup, boiled soybeans complement any Asian flavor.
MIX OATS INTO MEAT LOAFInstead of nutritionally inferior bread crumbs, use 2/3 cup rolled oats per pound of meat as a binding agent. In addition to 5.5 g of fiber, they contain magnesium, a mineral that may slash diabetes risk.
MAKE PUMPKIN-PIE OATMEALCombine 1/3 cup canned pumpkin, 1 cup oatmeal, 1 to 2 teaspoons brown sugar, and spices of your choice, like cinnamon, nutmeg, or pumpkin pie spice. The pumpkin adds nearly 2.5 g of fiber and loads of immunity-boosting vitamin A.
SPRINKLE WHEAT GERM INTO PANCAKES
Rich in selenium, which could cut skin cancer incidence by about 60 percent, ? cup of wheat germ packs 4 g of fiber. Add it to any batter recipe.
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