Fiber-Filled Fun

Many people don't get enough daily fiber. Eating adequate amounts of fiber is not only important for adults to help prevent certain cancers and control cholesterol, it is also the answer to common stomachache complains from kids and is an important factor in preventing diabetes.

Recommended Grams/Day of Fiber by Age
1-3 yrs: 19 grams
4-8 yrs: 25 grams
9-13 yrs: 26-31 grams
14-18 yrs: 16-31 grams

When looking to buy bread or cereal, choose items with at least 3 grams/serving of fiber. Here are some fiber-rich favorites for kids:

almonds
raspberries
blueberries
edamame
bananas
oranges
tomatoes
apples with skin
pears with skin
green peas
beans
baked potatoes with skin
sweet potatoes
oatmeal
whole grain cereals
whole grain breads


Everyone loves meatballs with their spaghetti. These meatballs are full of fiber and so exquisite that any child will love them!

Neapolitan Meatballs


Makes: about 8 servings, 2-3 meatballs each
Active Time: 1 hour
Total Time: 2 hours

INGREDIENTS
1/2 cup bulgur, (see Tips)
2 tbsp extra-virgin olive oil
8 cloves garlic, thinly sliced
3/4 tsp dried oregano
1/4 tsp crushed red pepper
2 28-oz cans diced tomatoes
4 cups diced plum tomatoes (about 1 1/2 lbs)
2 cups cubed whole-wheat country bread
1 large egg
1 large egg white
1 lb 93%-lean ground beef
1/2 cup finely shredded Parmesan cheese
1/2 tsp ground cinnamon
1/2 tsp freshly ground pepper
1/8 tsp salt
1/2 tsp sugar (optional)

PREPARATION

1. Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.
2. Meanwhile, heat 1 tbsp oil in a large dutch oven over medium-low heat. Add garlic, oregano & crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes & plum tomatoes; increase heat to medium-high & bring to a simmer. Reduce heat to low. Partially cove & let simmer while you prepare meatballs.
3. Place bread in a medium  bowl & cover with cold water. Let soak for a few minutes. Drain & squeeze out moisture.
4. Whisk egg & egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper, & salt. Gently combine with a potato masher &/or your hands. Form into 20 oval meatballs about 2 inches long.
5. Heat the remaining 1 tbsp oil in a large nonstick skillet over medium-high heat. Add half the meatballs & cook, turning occasionally, until browned all over, 3-4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.
6. Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.
7. Taste the sauce & add sugar; if it seems tart, add additional pepper to taste. Serve the meatballs with the sauce.

TIPS
Make Ahead of Time: cover & refrigerate for up to 3 days or freeze for up to 3 months.
Ingredient Note: Bulgur is made by parboiling, drying & coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for in in the natural-foods section of large supermarkets, near other grains.

NUTRITION
Per serving: 283 calories; 11 g fat; 73 mg cholesterol; 20 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium
Nutrition Bonus: Vitamin C, Vitamin A