Friday, July 20, 2012

I Bet You Didn't Know...

...that Canada is in the midst of a fibre deficit!  Did you know that? The average fibre intake is only half of what it ought to be. Women aged 19 to 50 should consume about 25 g of fibre a day, and men aged 19 to 50 should take in 38 g a day.

This is going to sound really dorky, but in our household, we take fibre very seriously. In fact, it's my husband who makes sure that we all get a healthy dose of fibre each day. He's always going on about how there's a direct correlation between fibre and overall health. He does his research and he's a smart man. Our friends go to him for everything from questions about plant life, ecosystems, history, trivia, health, first aid, to conspiracy theories. Yes, I affectionately nicknamed him "Textbook". The guy is a walking encyclopedia! If he tells me to eat fibre and explains the countless health benefits of fibre, then by all means, I'm going to be getting my fibre in me.

Again, we don't have any picky eaters in our household, but we have friends who do.  A few years ago, my friend GadgetGirl gave me a great cookbook called The Sneaky Chef. Missy Lapine, the author of the cookbook sneaks in wholesome veggies into her meals. They're disguised so well that kids who "hate" veggies actually get their servings of veg because they don't even know they're in there!

Though I've never had to hide veggies in my meals for  my family (my 3.5 year old LOVES veggies), I have been known to do it when we have guests with kids who will not eat vegetables. For example, in my spaghetti sauce, I throw in LOADS of vegetables. They're cut so small, that kids don't even know they're in there! I add onions, carrots, tomatoes, two different kinds of squash, mushrooms, garlic, elery, and other veg.

Kellogg's All-Bran has partnered up with Missy Lapine. She shares some easy, delicious, fibre packed recipes. Get the fibre you need and eat the food you love!

Try this for dinner



1 cup or 250 mlAll-Bran Original* cereal 
1/2 cup + 2 tbsp or 150 mlsweetened shredded coconut, divided 
1 1/2 tsp or 7 mlgarlic powder 
1 tsp or 5 mlground ginger 
1/4 tsp or 1 mlground black pepper 
1 tsp or 5 mlcanola oil 
1 tbsp + 1 tsp or 20 mlsesame seeds, divided 
1 1/2 lb or 750gboneless, skinless chicken breasts (approx. 3 large) 
1/4 cup + 1/3 cup or 125 mlmayonnaise, divided 
2 tbsp + 1/3 cup or 100 mllime juice, divided 
1 tbsp or 15 mlreduced-sodium soy sauce 
4 tsp or 50 mlwhite sugar 


1. In food processor, combine cereal, ½ cup (125 mL) coconut, garlic powder, ginger and pepper - processing with pulse action to fine consistency. Drizzle in oil, using pulsing action to combine. Stir in 1 tbsp (15 mL) sesame seeds. Place mixture into shallow dish or onto plate. 

2. In medium bowl, beat ¼ cup (50 mL) mayonnaise and 2 tbsp (25 mL) lime juice to combine well. 

3. Cut each chicken breast into 2 pieces of similar size and thickness (slant cut for equal thickness). Using tongs, dip chicken pieces into mayonnaise mixture, allowing excess to drip off. Coat with cereal mixture, pressing gently. Place coated chicken in a single layer on foil-lined baking sheet. Sprinkle with remaining coconut. Discard remaining mayonnaise mixture and remaining cereal mixture (if preparing Satay-Style Dipping Sauce below, reserve 1/4 cup/50 mL cereal mixture). 

4. Bake coated chicken in 400°F (200°C) oven until food thermometer reads (170°F/ 77°C) at centre of chicken pieces - about 25 minutes. Serve with Soy Lime Dipping Sauce*.

*Soy Lime Dipping Sauce: In small bowl, combine the remaining mayonnaise, lime juice and sesame seeds with the soy sauce and sugar. Divide into 6 portions.

Tip: Another great dipping sauce alternative is our Satay-Style Dipping Sauce. In small saucepan, combine ½ cup (125 mL) water, 2 tbsp (25 mL) reduced-sodium soy sauce, 2 tbsp (25 mL) peanut butter and 1 tbsp (15 mL) lime juice. Add reserved cereal mixture. Stir and heat to a boil. Simmer, for 5 minutes, stirring often. 

OR this for dessert!



250 ml or 1 cupAll-Bran Buds* cereal 
75 ml or 1/3 cupall-purpose flour 
125 ml or 1/2 cuppacked brown sugar 
45 ml or 3 tbspsoft margarine, melted
15 ml or 1 tbspcornstarch 
5 ml or 1 tspgrated lemon rind 
2 ml or 1/2 tspground cinnamon 
1pkg (300 g) frozen blueberries, thawed
1can (796 ml/ 28 oz.) sliced peaches, drained


1. In food processor, process cereal, flour, 50 ml (1/4 cup) of the brown sugar and margarine just until moistened and crumbly. Set aside for topping.

2. In small bowl, mix remaining sugar, cornstarch, lemon rind and cinnamon. Stir into berries. Spread mixture evenly in 2 L (8-cup) shallow baking dish. Top with sliced peaches. Sprinkle evenly with reserved topping.

3. Bake at 180°C (350°F) 30 minutes or until topping is browned and fruit is bubbly. Serve warm.

The above recipes are from the website.

Disclosure - I am a member of the Kelloggers Network, however I am posting this blog post because I think the information about fibre is an important one to share. I have not been asked to post, nor have I been compensated for this post. This is my personal blog. All the thoughts and opinions shared on this blog are honest and my own.


Dee said...

Both sound yummy. I eat bran buds daily and only buy high fibre cereal for the kids too. at least they will eat it!!! not so easy to get them to eat some vegis

Dee said...

Both sound yummy. I eat bran buds daily and only buy high fibre cereal for the kids too. at least they will eat it!!! not so easy to get them to eat some vegis

From Our Farm to Your Table

Blog Archive

Farmers Feed Cities

You Can Find Me Here!


Brand Ambassador for

For Fellow Bloggers

Connect With Advertisers - Sign up for SocialSpark!
A Reliable Blogger

Proud Recipient

© 2006 - 2012 Life on Manitoulin. All Rights Reserved. Powered by Blogger.

About the Blog Author

City girl moves to the country, falls in love, and marries a farmer. She tries to incorporate her city ways with her new country lifestyle and blogs to keep in touch with friends, family & students who live far, far away :) Can this city girl go country? Watch as she learns all sorts of exciting things about life on the farm and in a small rural community. *UPDATE* We are now parents! Our baby girl was born on Nov. 11, 2008 (at 28 weeks gestation- 12 weeks premature, but she's quite the trooper)!!!
Contact Me

Les Boutons!

Life on Manitoulin: Just a bunch of ramblings from a city girl gone country!

Life on Manitoulin: Just a bunch of ramblings from a city girl gone country!

Let's Connect

Follow by Email




Related Posts with Thumbnails