Brochure Cooking

Fibre

Fibre is a virtually indigestible substance that is found mainly in the outer layers of plants. Fibre is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients. Carbohydrates constitute the main source of energy for all body functions.


WHAT IS THE FUNTION OF FIBRE?

The main function of fibre is to keep the digestive system healthy and functioning properly. Fibre aids and speeds up the excretion of waste and toxins from the body, preventing them from sitting in the intestine or bowel for too long, which could cause a build-up and lead to several diseases.





DALIY AMOUNT FOR TEENAGERS:

Teenage girls should get 17-20 grams a day and boys should get 25-30 grams

Fibre Content In Foods

Food                   Amount                 Grams

Apple                     1                           3
Apricot             3 dried                   4.5
Artichoke               1                           6
Banana                   1                         2.4
Beans. Green, Cooked     1 cup           2
High Fibre Pasta Recipe:

Ingredients (serves 6)
  1. Olive oil, to grease
  2. 500g jap pumpkin, deseeded, peeled, cut into 2cm pieces
  3. 1 garlic clove, crushed
  4. 1 tsp extra virgin olive oil
  5. Salt & freshly ground black pepper
  6. 4 red capsicums, quartered, deseeded
  7. 1 x 500g pkt wholemeal spaghetti
  8. 200g reduced-fat feta, crumbled
  9. 125g pitted kalamata olives, halved lengthways
  10. 1/4 cup finely shredded fresh basil
  11. Mixed salad leaves, to serve
Method
  Preheat oven to 200°C. Brush 2 baking trays with oil to lightly grease. Place the pumpkin, garlic and oil in a bowl. Season with salt and pepper, and gently toss until combined. Place pumpkin on a prepared tray. Place capsicum on remaining tray. Bake in preheated oven for 30 minutes or until pumpkin is golden brown and the capsicum is tender. Set aside for 5... [continues]

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