According to some health research, the average American adult can gain up to one or two pounds a year. The antidote to this comes from an unlikely source; fiber. Seems that eating more fiber is not good for our digestive systems, it can help with weight loss and control as well.

If the average consumption of calories is around 2,000 per day, it is suggested that you increase your fiber intake to 16. According to Larry Tucker, PhD., a professor and researcher in the Department of Exercise Sciences at Brigham Young University, fiber will not only help you to feel full, "fiber has no calories." How many foods can one say that about?

The following recipes are not only good for you, but they will help you to feel full, longer. Feeling full keeps us from "grazing" on foods that may not be as good for us. Sounds like a win-win to me!

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Pineapple Upside Down Muffins

Makes 12 muffins
Fiber: 3 grams per serving
From: Eating Well

Topping
2 tablespoons packed light brown sugar
2 tablespoons chopped walnuts, or pecans (optional)
1 10-ounce can pineapple slices

Muffins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
2 large eggs
1/2 cup packed light brown sugar
1/4 cup canola oil
2 tablespoons pineapple juice, or orange juice
1 teaspoon vanilla extract
1 8-ounce can crushed pineapple, (not drained)
1 cup grated carrot, (1 large)
1/2 cup old-fashioned oats
3/4 cup raisins, preferably baking raisins (see Ingredient note)
1/4 cup chopped walnuts, or pecans (optional)

1. Preheat oven to 400 degrees F. Coat 12 muffin cups with cooking spray.

2. To prepare topping: Sprinkle 1/2 teaspoon brown sugar into each muffin cup. Sprinkle nuts, if using, over the sugar. Stack pineapple slices and cut into 6 wedges. Place 2 wedges in each muffin cup.

3. To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt and cinnamon in a large bowl.

4. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in oil, juice and vanilla. Stir in crushed pineapple. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in carrot, oats, raisins and nuts, if using. Scoop the batter into the prepared muffin cups (they'll be quite full).

5. Bake the muffins until the tops are golden brown and firm to the touch, 15 to 25 minutes. Immediately loosen edges and turn muffins out onto a baking sheet. Restore any stray pineapple pieces and nuts. Let cool for at least 10 minutes. Serve upside-down, either warm or at room temperature.

Tips & Notes
Ingredient Note: Baking raisins, moister than regular ones, ensure a better texture. To substitute regular raisins, plump them first: soak in boiling water for 10 minutes; drain well.

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Spaghetti With Summer Squash and Peppers

From the Mayo Clinic
Serves 4
Fiber: 11 grams per serving

1 slice day-old whole-grain peasant bread
2 1/2 tablespoons extra-virgin olive oil
4 garlic cloves, thinly sliced
1 1/2 tablespoons finely chopped walnuts
1/4 cup chopped fresh flat-leaf (Italian) parsley
1 teaspoon salt
1 small yellow squash, cut into 2-inch julienne
1 small zucchini, cut into 2-inch julienne
1 cup shredded carrots
1 small red bell pepper, cut into julienne
1/4 cup diced yellow bell pepper
1/2 teaspoon freshly ground black pepper
1/2 pound whole-wheat spaghetti

In a blender or food processor, process the bread to make fine crumbs. In a large nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium heat. Add the sliced garlic and saute until lightly golden, about 1 minute. Stir in the bread crumbs and cook until lightly browned and crunchy, about 3 to 4 minutes. Transfer to a bowl and stir in the walnuts, parsley and 1/2 teaspoon of the salt. Set aside.

Add the remaining 2 tablespoons oil to the pan and heat over medium heat. Add the yellow squash, zucchini and carrot, and saute until the vegetables are tender-crisp, about 5 minutes. Transfer to a plate and keep warm.

Add the bell peppers to the pan and saute until they begin to soften, about 2 minutes. Stir in the remaining 1/2 teaspoon salt and the pepper. Return the squash mixture to the pan and toss to mix. Set aside and keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the spaghetti and cook until al dente, about 10 to 12 minutes or according to package directions. Drain the pasta thoroughly.

In a warmed shallow serving bowl, combine the spaghetti, vegetables and bread crumb mixture. Toss gently to mix. Serve immediately.

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Portabello and Blue Cheese Salad

Serves 4
Fiber: 5 grams per serving

1 teaspoon olive oil
2 large portobello mushrooms, stemmed, wiped clean and cut into bite-size pieces
4 slices red onion
1 teaspoon minced garlic
1 tablespoon of merlot wine
6 asparagus stalks, cut into 1-inch sections
2 tablespoons crumbled blue cheese
2 tablespoons balsamic vinegar
1 tablespoon water
Freshly ground black pepper, to taste
6 cups Bibb chopped lettuce
2 roasted red peppers (canned), sliced
1/2 cup croutons

In a small pan, heat the olive oil over medium heat. Add the mushrooms and onions. Saute until the vegetables are tender, 4 to 6 minutes. Add the garlic and saute another minute - taking care not to burn the garlic. Add the wine and cook until it evaporates completely, about 1 minute.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, 2 to 3 minutes. Set aside.

In a small bowl, add the blue cheese, balsamic vinegar, water and black pepper. Whisk to mix thoroughly. (Just before drizzling the dressing over the salad, whisk again.)

Add 3 cups of lettuce to each plate. Top each with 1/2 of the mushroom mixture, 1/2 of the asparagus, 1 roasted red pepper, 1/2 of the blue cheese dressing mixture and 1/4 cup croutons. Serve immediately.

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