Soluble Fiber
- Dr. Kerri Felmlee
- Feb 18
- 2 min read
Soluble fiber is a type of dietary fiber found in plant-based foods. It's called "soluble" because it dissolves in water, forming a gel like substance in your digestive tract. This gel helps slow down digestion and absorption of nutrients, providing various health benefits.
Blood Sugar Control: Soluble fiber slows the digestion and absorption of carbohydrates, helping to stabilize blood sugar levels. This is especially important for people with diabetes.
Weight Management: Foods rich in soluble fiber can help you feel full for longer, reducing overall calorie intake and aiding in weight management.
Gut Health: Soluble fiber serves as a prebiotic, nourishing beneficial gut bacteria. This can improve gut health, digestion, and overall immune function.
Heart Health: Soluble fiber can lower cholesterol levels by binding to cholesterol particles and
removing them from the body. This can reduce the risk of heart disease.
Sources
Most plants contain both soluble and insoluble fiber. The examples below are sources rich in soluble fiber.
Oats: 1/2 cup of cooked oats contains 1.5g of soluble fiber.
Legumes: 1/2 cup of cooked legumes contains about 1- 2g of soluble fiber.
Psyllium Husk (1 tablespoon): 1 tbsp of psyllium husk contains about 4g of soluble fiber.
Apples: 1 medium apple contains about 4g of soluble fiber.
Sweet Potatoes: 1 medium cooked potato contains about 2g of soluble fiber.
Recommended Dietary Allowance
TOTAL Fiber intake:
Boys and Girls (9-13 years): About 26 grams of fiber per day.
Boys (14-18 years): Around 38 grams of fiber per day.
Girls (14-18 years): About 26 grams of fiber per day.
Men (19-50 years): Around 38 grams of fiber per day.
Women (19-50 years): About 25 grams of fiber per day.
For more information, link to
Online Program: Nutrition & Gut Health
Online Program: Cooking, Healthy Eating, & Food Strategies
1
Searing the Beef
Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.
1
Searing the Beef
Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.
1
Searing the Beef
Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.
1
Searing the Beef
Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.
Notes
1
Season the good fresh beef fillets with salt and black pepper. Heat olive oil in a pan over high heat and sear the fillets for 2 minutes per side until it fully browned. Remove the beef from the pan and brush with a thin layer of mustard. Let it cool.
1
Season the good fresh beef fillets with salt and black pepper. Heat olive oil in a pan over high heat and sear the fillets for 2 minutes per side until it fully browned. Remove the beef from the pan and brush with a thin layer of mustard. Let it cool.
1
Season the good fresh beef fillets with salt and black pepper. Heat olive oil in a pan over high heat and sear the fillets for 2 minutes per side until it fully browned. Remove the beef from the pan and brush with a thin layer of mustard. Let it cool.
1
Season the good fresh beef fillets with salt and black pepper. Heat olive oil in a pan over high heat and sear the fillets for 2 minutes per side until it fully browned. Remove the beef from the pan and brush with a thin layer of mustard. Let it cool.
Instructions
Quality Fresh 2 beef fillets ( approximately 14 ounces each )
Quality Fresh 2 beef fillets ( approximately 14 ounces each )
Quality Fresh 2 beef fillets ( approximately 14 ounces each )
Beef Wellington
Beef Wellington
Fusion Wizard - Rooftop Eatery in Tokyo
Author Name
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Beef Wellington is a luxurious dish featuring tender beef fillet coated with a flavorful mushroom duxelles and wrapped in a golden, flaky puff pastry. Perfect for special occasions, this recipe combines rich flavors and impressive presentation, making it the ultimate centerpiece for any celebration.
Servings :
4 Servings
Calories:
813 calories / Serve
Prep Time
30 mins
Prep Time
30 mins
Prep Time
30 mins
Prep Time
30 mins
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