PRECIOUS FIBRES
Collaboration avec la Boulangerie St-Méthode
Easter is a unifying and cheerful celebration. Families often come together for a Sunday meal, with a menu that generally consists of lamb, egg dishes, spring vegetables, and chocolate, which is a must-have part of the Easter ritual. This celebration, which marks the end of Lent, a period of restriction, can lead to overindulgence. But it is possible to prepare balanced meals while still enjoying oneself. For example, by focusing on fibre.
Soluble vs. Insoluble Fibre
Fibre is a carbohydrate that the body does not digest. There are two main types: soluble fibre and insoluble fibre. Soluble fibre helps lower cholesterol and regulate blood sugar levels. This type of fibre is found in apples, blueberries, carrots, oats, barley, chia seeds, and legumes. Insoluble fibre promotes regular bowel movements, helping prevent constipation. This type of fibre is found in whole grains (e.g. quinoa, brown rice), wheat bran, almonds, and certain fruits (e.g. pears, apples) and vegetables (e.g. leafy greens).
The Benefits of Fibre
The recommended daily intake of fibre is 25 g for women of ages 19 to 50, and 38 g for men in the same age group. Fibre is important for good health. Like protein, it contributes to a feeling of fullness and can help you maintain a healthy weight. It may also help reduce the risk of heart disease, certain cancers, and type 2 diabetes. Finally, some fibre—prebiotic fibre—is beneficial for gut health, as it promotes the growth of good probiotic bacteria. Sources of prebiotic fibre include whole grains, legumes, and fruits and vegetables—notably garlic, leeks, onions, asparagus, and bananas.
How to Include Fibre in Your Easter Meal
Vegetables are an excellent source of fibre. Choosing seasonal vegetables is a fantastic way to meet your nutritional needs while enjoying great-tasting food. Vegetables are at their best in terms of nutrients and flavours when they are in season. At Easter, focus on root vegetables such as beets, carrots, parsnips, and celeriac. For example, why not try some maple roasted root vegetables?
Fibre and Bread
Whole grains, such as whole wheat bread, oats, and quinoa, are high in fibre. St-Méthode’s Grains Gourmets – Rye & Sunflower bread is a perfect way to add more fibre to your meals. Made with whole rye flour and integral wheat flour, this bread provides 4 g of fibre, including 1 g of soluble fibre, per 2-slice serving (69 g). Sunflower seeds also contribute to this nutritious bread’s fibre content. So, along with vegetables, remember to add some whole grains to your Easter meal!
Happy celebrating!
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