How to Make Tom Brady’s Potato and Broccoli Frittata? - Tom Brady Recipes

I just want to share my favorite recipe from Tom Brady’s #1 New York Times best-selling book, The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance. 

It is nutritious, fast and easy to prepare. This is Tom Brady’s favorite food to eat for breakfast. Top the yummy frittata with soft artichokes.

Photo Credit: Jeffrey Beall

According to their amazing personal chef, Tom Brady doesn’t eat mushrooms and some nightshades. But Tom, Gisele and their kids likes vegetables. Eighty percent (80 %) of what they eat is vegetables.


DID YOU KNOW?

1) Boiling broccoli decreases the levels of sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes.  

However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds.

2) Click this link… Broccoli Benefits: Super Food Broccoli (Brassica oleracea Italica)

3) Broccoli was first introduced to the United States by Southern Italian immigrants, but did not become widely popular as food until the 1920s.

4) The total antioxidant capacity of artichoke flower heads is one of the highest reported for vegetables.

5) The Dutch brought artichokes to England, where they grew in Henry VIII's garden at Newhall in 1530. They were taken to the United States in the 19th century—to Louisiana by French immigrants and to California by Spanish immigrants.

6) Artichoke is #5 in fiber content among vegetables, fruits and legumes. Read other posts that explain why fiber is good for you and your loved ones. (1) How to Start a High Fiber Diet? - FAST, EASY and EFFECTIVE (2) How Does Eating Fiber Help You Lose Weight?

Potato and Broccoli Frittata Recipe- Tom Brady Recipes

INGREDIENTS:

1 medium potato
1 whole egg
1 egg white
1/2 tbsp. water
1 to 2 tbsp. coconut oil
1/2 to 1 tbsp. garlic
1/4 cup broccoli (small florets)
1/4 cup brown or red rice (soaked or cooked)
Handful of collard greens (chopped)
1 tbsp. basil (picked)
Salt and pepper to taste


COOKING DIRECTIONS:

1) Preheat oven to 375ºF. Scrub potato under cold water, dry, and bake for 25–35 minutes. Remove potato from oven, let cool, and then dice small.

2) In a small bowl, whisk egg and egg white with 1/2 tbsp. of water.

3) In a nonstick pan, sauté 1/4 cup potato in coconut oil (coconut oil do not turn into trans fat when cooking) over medium heat until crispy. Add garlic and broccoli and cook for 1–2 minutes. Add rice and collards and cover for 10 seconds, or until collards are wilted.

4) Pour egg mixture evenly over vegetables in the pan, and then sprinkle basil on top. Season with salt and pepper.

5) With a rubber spatula, lift the edges of the frittata as it cooks, allowing the runny egg mixture to seep below until it becomes firm enough to flip (about 2–3 minutes). Using the spatula, flip the frittata over and finish cooking for 1 additional minute. Move frittata to a cutting board and slice into wedges.


Quick Broccoli Cooking Tips:

1) To purge insects from broccoli, mix two tablespoons white vinegar and one quart of cold water, soak the broccoli in the solution for fifteen minutes, and rinse clean.

2) Another way to purge insects from broccoli: Dissolve two tablespoons salt in one quart of cold water, soak the broccoli in the solution for fifteen minutes, and rinse clean.

3) Cooking a stalk of celery with broccoli prevents the broccoli from emitting a strong odor.

3) To revitalize wilted broccoli, cut an inch off the bottom of the stalk, mix one teaspoon lemon juice and two quarts of cool water, and soak the broccoli in the solution for thirty minutes to an hour.


Related Post: How to Keep Cooked Broccoli Bright Green?

How to Poach Artichokes- Tom Brady Recipes

INGREDIENTS:

3/4 cup small baby artichokes
Juice of 1/2 lemon
1 tsp. garlic (minced)
1 tsp. extra-virgin olive oil
Salt and pepper to taste


COOKING DIRECTIONS:

1) Poach artichokes for 16–20 minutes, until tender. Note: If using fresh artichokes, use enough water to cover the artichokes and half a lemon.

2) Cut artichokes into quarters.

3) Toss artichokes with lemon juice, garlic, and extra-virgin olive oil. Season with salt and pepper.


Quick Artichoke Cooking Tips:

1) To prevent fresh artichokes from browning, place artichoke quarters in cold water with lemon after removing outer leaves and inner fibers.

2) Cooking artichokes in broth or stock (any flavor) makes artichokes far tastier than cooking them in water.

3) To prevent artichoke hearts and bottoms from discoloring, bring one quart of water to a boil, beat in one-quarter cup flour and two tablespoons lemon juice, and blanch the artichoke in the solution by immersing and removing it quickly.

4) To prevent artichokes from becoming discolored when cooking and simultaneously make the flesh more succulent, mix one tablespoon Heinz white vinegar for every quart of cold water in a pot, and soak the artichokes in the solution for one hour prior to cooking.

5) To remove any insects harbored amidst the artichoke leaves, dissolve one-quarter cup salt in one quart of water and soak the artichokes in the salty water for thirty minutes. Rinse clean in clear cold water.

6) To avoid pricking your fingers when clipping off the ends of artichoke leaves with a pair of scissors, wear a pair of rubber or plastic gloves.

7) For another way to prevent artichokes from discoloring when cooking, prior to cooking, dip the trimmed end of the artichoke in natural lemon juice.

8) To enhance the taste of an artichoke, add one teaspoon lemon juice for each artichoke when cooking in water or broth.

9) Never cook artichokes in an aluminum or iron pot. The artichokes turn the cookware gray. 

10) You need not remove the choke of an artichoke before cooking. However, to do so, pry open the center leaves at the top and use a paring knife to cut out the fine prickly leaves and the choke. If you prefer to wait until after cooking to remove the choke, use a spoon to excise the fine prickly leaves in the center and scoop out the choke.

11) An artichoke is finished cooking when a slight pull removes the leaves easily.


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1) Creamy Broccoli- Parmesan Soup - The Food Lab Recipes

2) Broccoli Frittata Recipe- Healthy Recipes

3) Broccoli White Cheddar Pie- Healthy Recipes

4) Broccoli Sesame-Style- Healthy Recipes



REFERENCES:

Brady, Tom. 2017. The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance. Simon & Schuster. ISBN-13: 978-1501180736

Bongoni, R; Verkerk, R; Steenbekkers, B; Dekker, M; Stieger, Markus. 2014. Evaluation of Different Cooking Conditions on Broccoli (Brassica oleracea var. italica) to Improve the Nutritional Value and Consumer Acceptance. Plant foods for human nutrition. 69 (3): 228–234. PMID 24853375. https://www.ncbi.nlm.nih.gov/pubmed/24853375

Denker, Joel. 2003. The world on a plate. University of Nebraska Press. page #8. ISBN 978-0-8032-6014-6. Retrieved 24 April 2012.

Science Daily. 5 April 2005. Maximizing The Anti-Cancer Power of Broccoli. https://www.sciencedaily.com/releases/2005/03/050326114810.htm

Warwick Medical School, University of Warwick. 15 May 2007. Research Says Boiling Broccoli Ruins Its Anti Cancer Properties. http://www2.warwick.ac.uk/newsandevents/pressreleases/research_says_boiling/

How to Start a High Fiber Diet?- FAST, EASY and EFFECTIVE

How do you increase your fiber intake? This ultimate high fiber diet easy guide teaches you everything you need to know about starting this healthy way of high fiber eating, including how to identify the best sources of fiber.

Organic Lentil Vegetarian Soup

Why Eat a High-Fiber Diet?

Benefits of soluble fiber. A diet high in fiber has many health benefits, including assisting to prevent ailments and conditions such as Crohn's disease, diabetes and irritable bowel syndrome.

The health benefits of an efficient bowel aside, a high-fiber diet can also decrease the risk of stroke, hypertension, and heart disease.

Eating fiber has been shown to help keep your digestive system running well, support heart health and help maintain normal blood sugar levels.


Related Post- How Does Eating Fiber Help You Lose Weight?


How Much Fibre Can You Have a Day?

Presently, dietary fibre intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount.

The National Academy of Medicine recommends that total dietary fiber intake should be 25 to 30 grams a day from food, not fiber supplements.

The recommended daily intake of fiber is 14 grams per 1000 calories consumed. For example if your calorie requirement is 1500 calories per day, you should be aiming for about 21grams of fibre. 

For women (under 50 years of age) this usually equates to about 21 to 25 grams of fiber per day, and for men (less than 50 years of age) about 35 to 38 grams.

Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption.


What Are The Different Types of Fiber?

Soluble fiber vs. insoluble fiber.  Food fiber comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel-like in the stomach and slows down digestion, which assists in lowering cholesterol and blood glucose. 

Insoluble fiber, on the other hand, remains unchanged all the way to your colon, making waste heavier and softer so it can pass through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body. 

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.

Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium powder, a common fiber supplement sold on Amazon.com. If you are busy, you have no time to cook for yourself and don’t eat right. Some people recommend taking fiber supplements. It is better than nothing at all. 

Some types of soluble fiber may help lower risk of heart disease. 


How to Get More Fibre in Your Diet?

To get more of the high-fiber belly-filling, cholesterol-lowering, metabolism-boosting good stuff, try these food hacks below. It will help you increase or start your high fiber intake while adding flavor and variety to your diet.

16) Popcorn. It's a great source of fiber. Munch on 2 cups of low-fat popcorn for 2 grams of fiber. Just use minimal salt and other flavorings.

15) Drop a whole orange into the blender to flavor your morning smoothie. (Uh, don't forget to peel it first.) One orange has nearly 3 grams more fiber than even the pulpiest orange juice. 

14) If you are a very busy and have no time to cook breakfast. Choose cereals with at least 5 grams of fiber per serving.

13) Keep a jar of oat bran or wheat germ handy.

12) Add lentils to soups. One-quarter cup of these tiny legumes is crammed with 11 grams of fiber.

11) Use whole-wheat flour when possible in your cooking and baking.

10)  Perk up your favorite jarred pasta sauce with ½ cup of fresh or frozen chopped spinach. The spinach will adopt the flavor of the sauce and pad the fiber count by more than 2 grams.

9) Crunch on 1 ounce (about a handful) of almonds, peanuts or sunflower seeds for 2 to 4 grams of fiber. 

8) Snack on fresh fruit, dried fruit, nuts or whole meal crackers.

7) Add fiber to chips and salsa by adding some black beans or kidney beans into jarred salsa.

6) Add fresh fruit to every meal. One of the best ways for you to increase your overall fiber intake is to eat fruit in its whole, unprocessed form. Eating an apple with its peel intact (you can also blend it, just add a small amount of water) instead of drinking apple juice is one example (do not juice it).

Bite an apple, spread on some almond butter, bite again, and repeat.

5) You can eat the skin of your next baked potato for 2 extra grams of fiber.

4) As a common rule, include at least one serving of whole grain in every meal.

3) Drop a handful of berries to add flavor to plain or vanilla yogurt. Half a cup provides 4 grams of fiber.

2) Sprinkle garbanzo beans into your salad. A half-cup delivers up to 6 grams of extra fiber.

1) To get started eating more fiber with minimal side effects; add it slowly. Start adding 5 grams of fiber per day. And be sure to drink plenty of water, which fiber needs to help move things along.

Start to build up slowly. You may want to take several weeks to increase to the recommended amount of fiber in your diet. As you begin to increase your daily fiber intake, start slow and build up gradually. This allows your body to adapt.

Top 5 Foods Loaded With Fiber

What foods are high in fiber? Fruits, veggies, whole grains, and seeds are the best way to get your fiber fill, but which options give you the most value for your bite? Below are the top five foods loaded with fiber:


1) Split Peas (cooked). Fiber content- 16.3 grams per cup

2) Lentils (cooked). Fiber content-: 15.6 grams per cup. Try this easy, fast and tasty recipe… Easy Vegetarian Lentil Soup Recipe- (Crock Pot Optional)

3) Black Beans (cooked). Fiber content- 15 grams per cup, cooked. You should try this delicious Brazilian cuisine… 

(a) Homemade Refried Black Beans Recipe (Frijoles negros refritos)

(b) Feijoada Completa- Smoked Meat and Black Bean Stew- Brazilian Food Recipe

4) Lima Beans (cooked). Fiber content- 13.2 grams per cup. Learn this quick food hacks… How to Cook Beans or Legumes

5) Artichokes (cooked). Fiber content- 10.3 grams per medium vegetable

6) Okra is an excellent source of soluble fiber. DO YOU KNOW?... How to Cook Okra Without The Slime? - 15 Slime-Free Okra Recipes

Related Post: Download NOW this handy tool… High-Fiber-Foods-Chart-Printable-PDF



REFERENCES:

U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010."

Institute of Medicine: "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids."

Slavin, J. Journal of the American Diet Association; October 2008.

U.S. Department of Agriculture: "What We Eat in America: NHANES 2007-2008."

Sun, Q. Archives of Internal Medicine, Sept. 13, 2010.

Siri-Tarino, P. The American Journal of Clinical Nutrition, March 2010.

Aldoori, W. Journal of Nutrition, April 1998.

Brown, L. The American Journal of Clinical Nutrition; January 1999.

McKeown, N. Diabetes Care, February 2004.

McKeown, N. The American Journal of Clinical Nutrition, August 2002.

How to Cook Okra Without The Slime? - 15 Slime-Free Okra Recipes

Okra is a vegetable native to Egypt, where it has been grown since the 12th century. 

Okra or okro, known in many countries as ladies' fingers, ochro, okoro, quimgombo, kopi arab, ngombo and quingombo.

The okra pods of the plant are mucilaginous, resulting in the characteristic "goo" or slime when the seed pods are cooked; the mucilage contains soluble fiber. 

Mucilage is edible. It is used in medicine as it relieves irritation of mucous membranes by forming a protective film. 


Related Post: How Does Eating Fiber Help You Lose Weight?

How Do You Get The Slime Off Of Okra?

1) Freeze the Okra. The preparation phase affects how slimy the okra is when cooked or served. Put the okra pods in the freezer for 10 minutes before cutting or slicing. This will prevent release of slime when sliced.

2) Soak the Okra in Any Type of Vinegar. A food hack for reducing sliminess is to soak the okra in vinegar before cooking it. The University of Illinois Extension Program suggests soaking the okra in vinegar for 30 minutes before you prepare it. Rinse the okra with fresh water and pat the pods dry after the vinegar soak.

You can pre-cook okra at very high heat by sautéing, roasting, blanching or grilling. Then add cooked okra to your recipe and there will be hardly any slime at all.

3) Use the Correct Cooking Method. The cooking technique also affects how much slime forms on the okra. Cooking methods that use high heat to cook the okra quickly help you achieve slime-free okra. 

Frying is a popular cooking method for okra that reduces slime. Try searing the okra in a small amount of hot oil in a pan. 

Grilling is another high-heat source for cooking okra. Slide the okra pods onto skewers so they don't fall through the grates.


Related Post: How to Cook Fruits and Vegetables


4) Avoid Over Cutting of the Okra Pods. Cutting okra releases the slime. Keep cutting to a minimum unless required for the recipe. Recipes that call for whole okra makes it less slimy because the pod isn't cut extensively. 

5) Avoid Overcooking. When okra is overcooked it loses flavor and texture. Overcooking okra tends to increase the sliminess, according to the Centers for Disease Control and Prevention on their Fruits and Veggies Matters website. 

Follow the cooking procedure in the recipe. The cooking time differs slightly with different cooking appliances or amount of heat applied. You can rely on visual signs to determine when the okra is cooked.


Related Posts:

How to Prevent Discoloration in Vegetables When Cooking

Steam Cooking Times: How Long to Steam Vegetables, Fish, Chicken, Lobster and Other Savory Foods

15 Slime-Free Okra Easy Recipes

Choose from the best recipes so that you can add okra to your diet. Okra goes great in a soup, stew, and gumbo or fried.

In a 12-inch skillet over high heat, heat the 2 tablespoons vegetable oil. Add the okra; reduce the heat to medium, and sauté the okra until slightly browned and much of the slime has dried out, about 45 minutes. Put the okra in the seafood stock.
(view in Google Books)

from Treme: Stories and Recipes from the Heart of New Orleans 
by David Simon, Ed Anderson (If you are ready to buy, make a purchase on Amazon.com.)

4. Meanwhile, heat the bacon drippings in a large skillet over medium-high; add the okra, and cook, stirring often, until the okra is no longer sticky and mushy, about 20 minutes. Add the okra, reserved duck meat, shrimp, oysters, and oyster liquor to the stock mixture; cook about 10 minutes.
(view in Google Books)

from What Can I Bring: Southern Food for Any Occasion Life Serves Up 
by Elizabeth Heiskell 

Add okra slices and sauté for 10 minutes, stirring carefully and often. Reduce heat to medium low, cover leaving lid ajar, and continue to cook until okra becomes golden, 15 to 20 minutes. Using a slotted spoon, transfer okra to a plate.
(view in Google Books)

from Fine Haitian Cuisine
by Mona Cassion Ménager (If you are ready to buy, make a purchase on Amazon.com.)

3. Cook the okra, stirring gently to cook them evenly, until they are browned all over, 3 to 5 minutes, depending on their size. Remove with a slotted spoon to
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from How to Cook Everything (Completely Revised 10th Anniversary Edition): 2,000 Simple Recipes for Great Food
by Mark Bittman (If you are ready to buy, make a purchase on Amazon.com.)

2. Pour the oil to a depth of 2 inches into a Dutch oven; heat to 375°F. Fry the okra, in batches, 7 to 10 minutes or until crispy and deep golden brown; drain on paper towels. 3.
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from South's Best Butts: Pitmaster Secrets for Southern Barbecue Perfection 
by Moore, Matt 

Bring the mixture in the pot to a boil, add the corn, okra, and lima beans, reduce the heat to low, and cook for 30 minutes, stirring from time to time. Remove the ham hock with a slotted spoon and, when cool enough to handle, bone, shred the meat, and return the meat to the pot along with the reserved chicken.
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from The Glory of Southern Cooking: Recipes for the Best Beer-Battered Fried Chicken, Cracklin' Biscuits, Carolina Pulled Pork, Fried Okra, Kentucky Cheese
by James Villas 


Related Recipe: Easy Vegetarian Lentil Soup Recipe- (Crock Pot Optional)

3. Now add the okra, salt, sugar, and lemon juice and stir; bring to a gentle simmer. Add water if needed to cook okra.
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from The Silk Road Gourmet: Western and Southern Asia 
by Laura Kelley 

HEAT WATER: Fill 12¬inch nonstick skillet nearly to rim with water, add 1 teaspoon salt and 2 tablespoons vinegar and bring to boil over high heat.
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from The New Family Cookbook: All-New Edition of the Best-Selling Classic with 1,100 New Recipes
by America's Test Kitchen (If you are ready to buy, make a purchase on Amazon.com.)

Stir corn over moderate heat until it thickens; add 1/2 cup okra water leaving wooden spoon or cou cou stick in mixture. Cook over low heat till done; spoon will come out clean.
(view in Google Books)

from Vibration Cooking: Or, the Travel Notes of a Geechee Girl 
by Vertamae Smart-Grosvenor 

2. Meanwhile, cook sauerkraut, remaining 2 tablespoons vinegar, and sugar in 12-inch nonstick skillet over medium-high heat, stirring occasionally, until liquid evaporates, about 3 minutes; transfer to bowl. Wipe out skillet with paper towels.
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from The Complete Vegetarian Cookbook: A Fresh Guide to Eating Well With 700 Foolproof Recipes
by America's Test Kitchen (If you are ready to buy, make a purchase on Amazon.com.)

3. Uncover the pan, add the vinegar, and cook, stirring occasionally, until the sugar caramelizes and takes on a rich honey ¬like color and consistency, about 20 minutes. (Do not make the chutney very thick; it will thicken as it cools.)
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from 1,000 Indian Recipes 
by Neelam Batra 

Fry the chicken pieces in butter until yellow. Add grated onion, boiled and strained tomatoes, salt, sugar and the okra (which were rinsed several times after removal from the salt-vinegar water). Simmer, covered, until the okra are almost done.
(view in Google Books)

from Romanian Cookbook 
by Community Center Romanian, Romanian Community Center of Sacramento 

Add all other ingredients and cook for 15 to 20 minutes over medium heat, stirring frequently, until corn and okra are tender to the bite. Serve over steamed rice.
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from The Grit Cookbook: World-Wise, Down-Home Recipes (Rev and Exp Ed) 
by Jessica Greene, Ted Hafer 

10. Pour the reserved liquid in the baking dish into a small saucepan, place over medium-high heat, and bring to a gentle boil. In a small bowl, stir together the crème fraîche and cornstarch.
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from New German Cooking: Recipes for Classics Revisited 
by Jeremy and Jessica Nolen, Drew Lazor, Jason Varney 

...is a meat-free variation on this popular Southern stew. If you want to more closely approximate the original dish, be sure to include the okra, and also add some cooked fish, seafood, or chicken at the end of the cooking time and then simmer for an extra 5 minutes. The buckwheat flour will give the gumbo a dark brown...
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from The Whole-Food Guide to Strong Bones: A Holistic Approach (The New Harbinger Whole-Body Healing Series)
by Annemarie Colbin (If you are ready to buy, make a purchase on Amazon.com.)


How to Buy and Store Okra?

When purchasing okra, make sure the skin or outer layer is free from blemishes, brown spots, and is hard when squeezed. When storing at home, keep in an open paper bag or container in the fridge for up to one week.

You can tell if okra has gone bad by inspecting the firm green pods - if they're soft, squishy, brown, throw them away. Be aware that depending on how it's prepared, good okra may take on a slimy texture when cooked, but this doesn't indicate spoilage. 


What are Okra Health Benefits?

Okra is low in calories but provides a high amount of vitamin B6 and vitamin C. It also provides a high amount of fiber, calcium and folic acid.

Raw okra is 90% water, 2% protein, 7% carbohydrates. In a 100 gram amount, raw okra is rich (20% or more of the Daily Value, DV) in dietary fiber, vitamin C and vitamin K, with moderate contents of thiamin and magnesium.

Vitamin C – Habitual eating of foods rich in vitamin C aids the body develop resistance against infections and removes harmful, pro-inflammatory free radicals. Vitamin C also helps to stop respiratory problems such as asthma and lung cancer. Vitamin C has been revealed to reduce blood pressure, and therefore lessen the probability of hypertension.

Vitamin B6 – Vitamin B6 helps to keep your immune system in superior working condition. It assists in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. In addition, vitamin B6 helps to normalize blood glucose levels.

How Does Eating Fiber Help You Lose Weight?

1) Whole grains, first of all, are best known for their fiber content, as discussed earlier. Fiber increases fullness, reduces transit time through the gut, and helps in blood sugar management. But there’s more to whole grains than fiber, according to recent scientific research.

from Power Eating-4th Edition: 
by Susan Kleiner, Maggie Greenwood-Robinson 
(view in Google Books)

2) Dietary fiber has many health and metabolic benefits (39). Fiber adds bulk and helps move food waste out of the body more quickly. Fiber also helps you feel full and can support your weight loss efforts.

from ACSM's Complete Guide to Fitness & Health, 2E: 
by American College of Sports Medicine, Bushman, Barbara 
(view in Google Books)

3) As a vegetarian, your high dietary intake of fiber brings great health advantages. Fiber contains a minimal amount of calories, yet it fosters good function of the intestinal tract and helps to better eliminate toxins from your body. There are several types of fiber, including cellulose, pectin (present in the rind of...

from Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition 
by Holly Roberts 
(view in Google Books)

4) nal track, colon and bowels. Fiber also binds harmful acids in the small intestines, which makes them less likely to enter the blood stream. To get more fiber in our diet, we must eat more fruit, vegetables, grains, and sprouts.

from Eat Right for Life: How Healthy Foods Can Keep You Living Longer, Stronger and Disease-Free
by Dr. Raymond A. Schep
(view in Google Books)

5) used to artificially it comes with more fiber than the white-flour bread, which has essentially been stripped of all its good stuff. Fiber slows your digestion and helps you stay full for

from The Men's Health Big Book of Food & Nutrition: Your completely delicious guide to eating well, looking great, and staying lean for life! 
by The Editors of Men's Health 
(view in Google Books)

6) Fiber also lowers blood cholesterol, because it prevents cholesterol and bile acids from being reabsorbed into our body from our intestine. Cholesterol and bile acids attach to fiber, and are carried out of our body into the toilet with solid wastes.

from Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health
by Udo Erasmus 
(view in Google Books)

7) ...reduced cholesterol, and a reduced risk of heart disease. Fiber also helps control the way our bodies use sugar, which keeps appetite and blood sugar in check (and helps prevent blood sugar–related illnesses like metabolic syndrome and type II diabetes). Perhaps most important, we can’t keep our elimination moving...

from Crazy Sexy Juice: 100+ Simple Juice, Smoothie & Nut Milk Recipes to Supercharge Your Health 
by Kris Carr 
(view in Google Books)

8) ...target (I don’t recommend getting more than 5 to 15 milligrams per day in this form). Fiber slows gastric emptying and delays the absorption of nutrients, so it helps promote insulin sensitivity and control or reduce glucose spikes. It could also help with weight loss, so it’s a cornerstone of diabetes prevention and...

from The Supplement Handbook: A Trusted Expert's Guide to What Works & What's Worthless for More Than 100 Conditions
by Mark Moyad, Janet Lee 
(view in Google Books)

9) ...all that undigested fiber passes into your large intestine and helps give mass to your, er, waste, which helps keep your large intestine healthy and functioning normally. Fiber can help lower blood cholesterol, control blood sugar, and help people lose weight. So, be sure to include plenty of plants in your daily diet!

from Botany For Dummies 
by Rene Fester Kratz 
(view in Google Books)

10) Fiber—dietary fiber provides little dietary energy so helps reduce total calories in the diet. Fiber also stimulates intestinal metabolism and energy use and contributes to satiety.

from Blackwell's Five-Minute Veterinary Consult Clinical Companion: Canine and Feline Behavior 
by Larry P. Tilley, Francis W. K. Smith, Jr.
(view in Google Books)

11) Breaks down starches into smaller pieces (maltose) Cellulase Breaks down fiber

from Digestive Health with REAL Food: A Practical Guide to an Anti-Inflammatory, Nutrient Dense Diet for IBS & Other Digestive Issues
by Aglaee Jacob 
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1) Ultimate List of Foods to Boost Immunity Quickly

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3) The Glycaemic Index may Give a Better Idea of How Fattening a Food is than Calories Alone

4) Broccoli Benefits: Super Food Broccoli (Brassica oleracea Italica)

5) Avocado Benefits: Top 10 Health Benefits of Eating Avocado

High Fiber Foods Chart Printable PDF

(You can download this post or file at this link, click now… High Fiber Foods Chart Printable PDF)

Vegetables	Serving size	Total fiber (grams)*
Artichoke, boiled	1 medium	10.3
Green peas, boiled	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, boiled	1 cup	4.1
Sweet corn, boiled	1 cup	3.6
Potato, with skin, baked	1 small	2.9
Tomato paste, canned	1/4 cup	2.7
Carrot, raw	1 medium	1.7

Fruits	Serving size	Total fiber (grams)*
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.5
Apple, with skin	1 medium	4.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberries (halves)	1 cup	3.0
Figs, dried	2 medium	1.6
Raisins	1 ounce (60 raisins)	1.0

Legumes, nuts and seeds	Serving size	Total fiber (grams)*
Split peas, boiled	1 cup	16.3
Lentils, boiled	1 cup	15.6
Black beans, boiled	1 cup	15.0
Lima beans, boiled	1 cup	13.2
Baked beans, vegetarian, canned, cooked	1 cup	10.4
Almonds	1 ounce (23 nuts)	3.5
Pistachio nuts	1 ounce (49 nuts)	2.9
Pecans	1 ounce (19 halves)	2.7

Grains, cereal and pasta	Serving size	Total fiber (grams)*
Spaghetti, whole-wheat, cooked	1 cup	6.3
Barley, pearled, cooked	1 cup	6.0
Bran flakes	3/4 cup	5.5
Oat bran muffin	1 medium	5.2
Oatmeal, instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cups	3.6
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat	1 slice	1.9

*Fiber content can vary among brands.

Source: USDA National Nutrient Database for Standard Reference