Thursday, September 3, 2009

Fiber up! ...and taste test #2

Out with cardboard, in with flavor!

Many years ago when I was first getting serious about nutrition, there was a handful of flavor-less "cardboard" cereals on the market that provided plentiful amounts of dietary fiber. Today, the choices of high-fiber cereals are plentiful...thank goodness. USA Today reviewed some of the high-fiber cereals scoring "very good" on taste tests. So before you go grabbing just anything off the shelf, strongly consider looking into these [1]:

- Kashi GoLean Crunchy Fiber Twigs
-Soy Protein Grahams and Honey Puffs
- Archer Farms Cereal High Fiber (Target)
- Kellogg's Raisin Bran Extra!
- Post Shredded Wheat Spoon Size Wheat 'n Bran
- Great Value Raisin Bran (Walmart)
- Barbara's Bakery Ultima Organic

Of the 18 cereals included in the taste testing, these 7 stood out among tasters. The higher fiber cereals help control weight by increasing satiety, and also work to lower the risk of heart disease and type 2 diabetes. Each of the cereals included in the taste testing contained 7-12 grams of fiber and 140-210 calories per serving [1]. Americans should aim to consume 20-35 grams of fiber according to the American Dietetic Association. Most Americans consume a meager 14-15 grams daily. Lots of work to do! Increase your fiber intake by switching to whole grains such as rice, pasta, and breads. Also, increase your fruit and vegetable consumption to add more fiber each day!

What's YOUR favorite high-fiber cereal?
Clue: If your favorite cereal has a mascot (i.e. Tony the Tiger)...find a new favorite to get in more fiber!

And speaking of taste tests -- this week's taste test at my work went REALLY well! The staff L-O-V-E-D the recipe! My inbox was flooded with email praises after trying the chicken tamale casserole! The recipe is so incredibly easy and a complete crowd-pleaser. Even those who don't know they love this dish. I went to take a picture of the casserole, and I found this:

...I think they liked it. Just a bit ;)

Chicken Tamale Casserole

1 cup (4 ounces) preshredded, 2% 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chilies, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream

1. Preheat oven to 400°.

2. Combine 1/4 cup cheese and next 7 ingredients (through chilies) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.

3. Bake at 400° for 20 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Yield: 8 servings
*CALORIES 354; FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g

*Nutrition facts not verified.

[1]. Hellmich, Nanci. Survey: Fiber-rich Cereals Finally Meet Taste Test. USA Today. September 1, 2009


  1. I am a fiber cereal fan :) Some of the cereals on your list are new to me, which means I should give them a try! I really enjoy Kashi Go Lean, and Raisin Bran, and now my newest cereal purchase, Nature's Path Fiber and Flax cereals!

  2. I'm like Gina, a fiber cereal fan too (although it bloats me a little bit). My favorites are fiberone, kashi go lean and TJ's HIgh Fiber.