The Benefits of Adding Fiber to Your Diet: Recipe for Apple Almond Crunch Balls

The benefits of adding 25-35 grams of fiber, as recommended by the American Heart Association, to your diet for optimal digestive and intestinal health may help to reduce the risk of heart disease, diabetes, diverticulitis and deep vein thrombosis.

There are two types of fiber-Soluble fiber, characterized by its ability to dissolve in water and is found in oat bran, apples, pears legumes, citrus and psyllium (husk powder). And Insoluble fiber, found in whole grains, whole grain cereals, wheat bran, seeds, celery, cucumbers and various other vegetables.

The average person in the U.S. consumes about 10 grams of fiber a day and our present diets can’t deliver enough fiber to meet the minimum recommendations due to overly processed foods. Psyllium (husk powder) is one of the best ways to add fiber into your diet. The U.S.Food ands Drug Administration suggests that diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium may reduce the risk of heart disease.

Supplementing your diet with both soluble and insoluble fiber will help promote the elimination of toxins. Insoluble fiber acts as a bulking agent that effectively pulls toxins from your system and assists with the elimination of waste materials. When you increase your daily intake of fiber, it is crucial to increase your water intake as well. Fiber absorbs water and works indirectly to detoxify your system and drinking additional water helps to eliminate toxins.

The following recipe will give you the best of both worlds, soluble and insoluble fiber. Each one of these Apple Almond Crunch Balls has about 4 grams of fiber, sweetness for an energy boost and seeds and nuts for texture and crunch.

Apple Almond Crunch Balls

Preheat oven to: 350 degree Fahrenheit

Makes: 32 to 36 balls

Ingredients:

• 1/2 cup sunflower seeds
• 1/2 cup Almonds
• 1/2 cup apples, cored and seeded
• 1/2 cup blond raisins
• 1 cup rolled dry quick oats
• 1 cup pineapple juice
• 1/4 cup dark brown sugar, firmly packed
• 1/4 cup pure honey
• 1 tablespoon Vanilla
• 1 teaspoon almond extract
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon ginger
• Sesame seeds

Preparation:

1. In a food processor, pulse sunflower seeds and almonds to a small coarse chop. Add apples and raisins and pulse 4 to 6 times or until apples are of medium fine texture.
2. Pour mixture into a large bowl and stir in quick oats, dark brown sugar, honey, vanilla extract, salt, cinnamon and nutmeg. Mix well until the mixture resembles cookie dough.
3. Hand roll (or use a peanut scoop) mixture into one inch balls, place on sheet pan lined with parchment paper, bake on middle rack of preheated 350 degree Fahrenheit oven for 30 minutes, Balls should be soft and chewy.
4. Roll in toasted coconut flakes, sesame seeds or granola, place sheet pan in refrigerator to cool.

Suggestions:

Twist this recipe and make it your own, add wheat germ, chocolate morsels or peanut butter for variety.