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THE POWER OF FIBER – Carrot rolls

Fiber is commonly know to promote good digestive health and regularity. But there are more benefits of increasing the amount of fiber to your daily diet.

When it comes to heart health, you can’t overstate the importance of a fibrous diet. Several studies has proved that a fiber rich diet reduce the risk of heart disease.
Fiber is undigested starch and traps bad cholesterol and drags it out of the body through the digestive tract. Soluble fibers, that you find in carrots, oats, barley, fruit and dried beans to name a few sources, turns into a gel during the digestive process and and prevents cholesterol, fat and sugars from being completely absorbed by the body.

Except for the fat and sugar binding properties of fiber it will also help you loose weight since it expands in your stomach and intestines, making you feel full faster and for longer.

Fabulous and fibrous carrot rolls
Makes 24 rolls

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500 ml water
25 g fresh yeast
1 tbsp honey
3 tsp salt
300 ml grated carrots
100 ml crushed oats
200 ml crushed wheat
50 ml crushed flaxseeds
1000 ml whole grain spelt flour
5 tbsp canola oil

Turn your oven on 225 degrees Celsius.

Resolve the fresh yeast into the water which should be warm but not hot. Ad the honey, salt, carrots, oats, wheat, flaxseeds and mix well.

Ad the flour and oil bit by bit to the mixture, you are looking for a dough with a loose and sticky consistency. Cover and leave for 30 minutes until your dough is twice the size.

Get your dough on on your working surface that is covered with flour. Quarter the dough and knead for a minute or two. Roll on piece at a time and make 6 smaller buns. Place each piece on a baking sheet, let them rice again for 30 minutes.

Bake in the middle of your oven for 12 minutes.

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WHEN PASTA MET SAUCE

What pasta goes with what sauce – a quick guide on how the Italians do it: 20120628-093525.jpg Angel Hair (Capellini) Pesto, Seafood, Tomato, Vegetable Conchiglie Meat, Pasta Salad, Pesto, Tomato, Vegetable Farfalle Meat, Pasta Salad, Pesto, Seafood, Soup, Tomato, Vegetable Fettuccine Meat, Seafood, Tomato, Vegetable Fusilli Baked, Meat, Pasta Salad, Pesto, Soup, Tomato, Vegetable Jumbo Shells Baked, Meat, Tomato, Vegetable Linguine Meat, Pesto, Seafood, Tomato, Vegetable MacaroniBaked, Meat, Pasta Salad, Tomato, Vegetable Orecchiette Meat, Pasta Salad, Pesto, Tomato, Vegetable Orzo Baked, Pasta Salad, Soup Pappardelle Meat Penne Rigate Baked, Pasta Salad, Tomato, Vegetable Rigatoni Baked, Meat, Tomato, Vegetable Rotini/Spirelli Baked, Meat, Pasta Salad, Tomato, Vegetable Spaghetti Baked, Meat, Seafood, Tomato, Vegetable Trofie Pesto 20120628-093612.jpg Traditional pasta or the whole wheat kind? Here is where me and the Italians start to disagree. I absolutely love pasta but with a very high ranking on the glycemic index chart and a shockingly low nutritional content I opt for the darker kind. Whole wheat pasta is made from flour that contains the entire grain kernel which means that it’s rich in fiber and hasn’t been ripped off from all its healthy nutrients.
I do confess that when the first few whole grain pastas tiptoed out to the grocery stores I wasn’t jumping with joy due to taste explosions. BUT these days there are so many brands on the shelves and I even dare to say that a few of them tastes better than the plain boring white spaghetti, firm textured, nutty and with a slightly sweeter flavor.

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