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Fiber Recipes

Bran Muffins

Ingredients:
Vegetable-oil cooking spray
1 cup All-Bran fiber cereal
1 cup raisin bran cereal
1/4 cup skim milk
1 1/4 cups fresh orange juice
1 1/4 cups all-purpose flour
1 tablespoon baking powder
1/4 teaspoon cinnamon, or to taste
1/4 teaspoon salt
1 large egg white, beaten lightly
1/2 cup honey
Directions:
Preheat oven to 400°F and lightly coat nine 1/4-cup muffin tins with cooking spray.
In a large bowl combine cereals, milk, and orange juice and let stand 5 minutes. In a small bowl whisk together flour, baking powder, cinnamon, and salt. Into cereal mixture stir egg white and honey until combined well. Add flour mixture and stir until just combined. Divide batter among muffin tins and bake in middle of oven 20 minutes, or until golden and a tester comes out clean. Turn muffins out onto racks and cool.
Makes 9 muffins
Source: Gourmet, Epicurious.com

Garlicky Lentil Soup

Ingredients:
8 large garlic cloves
4 cups cold water
2/3 cup lentils (preferably French green lentils)
1 tablespoon chopped fresh thyme leaves
2 tablespoons chopped fresh flat-leafed parsley leaves
1 1/2 to 2 teaspoons salt
Accompaniments:
extra-virgin olive oil to taste
red-wine vinegar to taste
Directions:
Slice garlic. In a 2-quart saucepan bring water to a boil with garlic, lentils, and thyme and simmer until lentils are tender, about 25 minutes. In a blender coarsely purée mixture (use caution when blending hot liquids) and return to pan. Stir in parsley, salt, and pepper to taste and bring soup to a simmer.
Serve soup drizzled with oil and vinegar.
Makes about 3 cups, serves 2
Source: Gourmet, Epicurious.com

Banana-Strawberry Smoothie

Ingredients:
1 medium banana
1 cup sliced strawberries
1 cup skim milk
1 cup vanilla low-fat frozen yogurt
Directions:
Combine all ingredients in an electric blender; process until smooth. Serve immediately.
Makes 2 servings