Let's Talk About FIBER

There are 2 Types: Soluble fiber & Insoluble Fiber

Both are found exclusively in plants and are S U P E R important for health but they have different functions!

Soluble Fiber dissolves in water and helps to slow down digestion-keeping you full for longer and supports cholesterol and blood sugar regulation ❣️

When it dissolves it forms a gel-like substance that glides through the digestive tract feeding good gut bacteria along the way!

Insoluble fiber does not dissolve in fluids. It sticks to other food materials in the gut and forms soft stools that are easy to eliminate, woohooo

We all need more fiber! The average person consumes only 15grams of fiber per day!

10 Soluble fiber foods:

Beans 🫘 , Carrots 🥕 , Broccoli 🥦,

Oats, Sweet Potatoes 🍠, Hazelnuts 🌰

Pears 🍐, Avocado 🥑, Nectarine 🍑

Apples 🍎 🍏

10 Insoluble fiber foods:

Cauliflower, Green Beans , Potatoes 🥔

Whole wheat flour🌾 , Almonds, Beans 🫘

Wheat bran, Cereals, Pumpkin seeds, Granola

We should all aim for 30+ grams of fiber a day.

Recipe of the month!

We just learned that fiber helps lower cholesterol, aids in achieving a healthy weight, normalizes

trips to the bathroom, and decreases risks of all cause mortality. Now let’s cook with it!

Ikarian Longevity Soup

Ingredients (serves 4)-

*1 cup of dried black-eye peas or 1 drained can

1⁄2 cup of Olive Oil

1 large red onion

4 garlic cloves

1 fennel bulb, 1 large ripe tomato 🍅

2 tablespoons tomato paste

2 bay leaves

1 bunch of dill

salt(optional)

*If using dried peas(cover with water & boil for 1 minute.) Remove from the heat and let sit for 1 hour.

*In a large pot heat half of the olive oil over medium heat and cook the onion, garlic, and fennel, stirring occasionally until soft (12 minutes)

*Add the black-eyed peas, tomato, tomato paste, bay leaves, and enough water to cover the beans by an inch.

*Bring the soup to a boil, then reduce heat and simmer for about 40 minutes to an hour and 10 minutes.

*Add the chopped dill, any other herbs 🌿 you like, remove from heat, remove the bay leaves 🍃 and stir in olive oil.

Serve 🥣!

Recipe courtesy of the families of Ikaria, Greece (found in Dan Buettner’s cookbook, Blue Zones Kitchen 💙

Other Reminders

Recuerde registrarse para la entrega del próximo mes.

Tome fotos de sus bolsos y los platos que prepara con ellos y envíenos fotos y etiquétenos en

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Take photos of your bags, what you make with your items, tag us on Instagram and share photos with us 😊

We really hope you enjoy this month’s Grocery bag 💚 - TGF

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