. Next, the red step represents fruits. Turn onto lightly floured board; knead until smooth and elastic, 10 to 12 minutes. Cover; let rise in warm place until double, about 1 hour. Cover with plastic wrap; let rise in warm place until doubled, about 30 minutes. A one-pound loaf will make 4 bowls. Overall, here are the daily recommendations: 3 to 5 servings of vegetables 2 to 4 servings of fruits 2 to 3 servings of milk, yogurt & cheese 6 to 11 servings of bread, cereal, rice, & pasta 2 to 3 servings of meat, poultry, fish, dry beans, eggs & nuts Use fats, oils & sweets sparingly The new food pyramid recognizes the essential role of dietary fiber every day. Add sugar, salt, oil, and 1 1/4 cups bread flour; beat until smooth. Fiberlady has continually emphasized a fruitful (one must learn to appreciate the pun) diet for her high fiber imperative. Bring to a boil, cover, reduce heat and simmer 30 minutes. Bake for 15 to 20 minutes until golden brown. It is recommended 2' cups of vegetables per day to include a variety of legumes, leafy greens and orange colored vegetables such as butternut or acorn squash.The food pyramid is not a new concept.. High fiber foods sweep out the colon, helping to prevent high concentrations of High intermingled polyester yarn carcinogens from sticking around. A high fiber diet helps to lower high cholesterol levels, aids in weight loss, controls diabetes, reduces the risk of colon cancer, lowers blood pressure and helps to curb heart disease. However, for the first time in more than a decade, the USDA has updated the food pyramid based on the latest scientific findings on how to treat your body to better health. Measure water into large bowl; sprinkle in yeast and stir until dissolved. Per bread bowl: Calories: 306; Total Fat: 4 grams Fiber: 4 grams . Punch dough down; divide into 6 pieces. The undeniable truth is that vegetables, fruits and whole grains are needed for daily vitamins, minerals and fiber. Add Italian seasoning, crushed red pepper, tomatoes, chicken broth, and wheat. In cultures where the foods are high in fiber and the fiber remains intact, there is a much lower rate of cancer. *Frozen bread dough can be used. per serving: Calories: 292; Total fat: 7 grams Fiber: 14 grams Whole Wheat Bread Bowls Servings: 6 4-inch bowls Ingredients: 1 1/4 cups warm water (105-115'F) 1 package active dry yeast 1 1/2 teaspoons sugar 1 1/2 teaspoons salt 1 tablespoon olive oil 2 1/4 to 2 3/4 cups bread flour 1 cup whole wheat flour 1 large egg, beaten 1 tablespoon milk Preparations: Preheat oven to 400'F. Spread each piece into a circle about 6 inches in diameter. Whole grains breads, cereals and brown rice are among the healthy choices. The important lesson is that every change you make towards a healthier you is a positive step.5 ounce can low-fat chicken broth 2/3 cup cracked wheat 1 - 16 ounce can kidney beans, drained 1 - 16 ounce can green beans, drained 1/4 cup fresh parsley 3/4 cup shredded mozzarella cheese Preparations: Heat oil in a large Dutch oven over medium-high heat; add onion and garlic and saut' 5 minutes or until tender. Place over outside of bowl, working dough with hands until it fits. Fiberlady asks you to learn an important new mantra. Cover and let rest 10 minutes. Sprinkle with cheese. Add whole wheat flour and enough additional bread flour to make stiff dough. Vegetable Stew w/Cracked Wheat in Bread Bowl 6 servings Ingredients: 1 tablespoon olive oil 1 cup chopped onion 4 garlic cloves, minced 1 medium zucchini, thinly sliced 8 ounces fresh mushrooms, sliced 1 teaspoon dried Italian seasoning 1/2 teaspoon crushed red pepper 2 - 14 ounce cans diced tomatoes 1 - 8 ounce can tomato sauce 1 -10. Foods that are highly processed and overly refined (way too much of this stuff dominates our grocery shelves) attribute to the growing rate of cancer and other chronic diseases in our society. Eating two cups of fruit a day is the standard guideline. Combine egg and milk; gently brush mixture on dough. Place dough in bowl that has been lightly coated with nonstick spray, turning to grease top. Set bread bowls, open side up on baking pan; bake 5 minutes. Ladle into each bread bowl." And don't let anyone tell you differently. wheat is cracked up to what it's supposed to be. "Every little step counts. Awareness of the benefits of healthy food choices, like high fiber foods, has been more and more prevalent in our proactive American quest for wise nutrition. One step up (green) on the pyramid are the vegetables and fiber-rich plants. Uncover, add kidney beans, green beans and parsley; simmer until heated through. Create and adapt your own nutritional plan based upon MyPyramid; choose wisely, and get plenty of exercise. Grease outside of 6 ovenproof bowls that are approximately 4-inches in diameter (10-ounce custard cups). The first step (orange) of the new food pyramid recommends eating 5-8 ounces of grains per day depending on age and gender. Using potholders, carefully remove the bowls. Add zucchini and mushrooms and cook 5 minutes. Set bowls, dough side up, on baking sheet coated with nonstick spray.