Healthy cooking does not have to be complicated. In fact, what’s the truth? The simpler the recipe, the better. Rebecca Firkser, Test Kitchen’s editor, shares recipes that are nourishing and delicious, with 10 ingredients or less. It’s not for me to judge! We could all benefit from eating more fibre–in reality, only 5% of us do–especially if you eat a lot of proteins. Here’s why: fiber is a plant-derived carbohydrates that cannot be digested. This may sound bad, but it is extremely beneficial for gut health. If you eat a diet that is high in protein and low in fiber – which is the norm for Americans, and it’s not your fault – your digestion can slow down. Fiber, when combined with protein, helps keep things moving. It also aids in protein absorption. How can we achieve this without adding yet another powder to our diet? Many everyday ingredients are high in fiber. Think of whole grains, seeds and vegetables (especially those with the skin on), beans, and fruit. You could pile a grain dish with chickpeas, broccoli, and beans and call it good. Sure. Enter this new Good for You salad, a high fiber–and yes–protein–rich salad that doesn’t seem like a chore. The recipe uses barley, lentils and fennel as fiber-rich ingredients. Sunflower seeds and fennel are also included. The tiny grains and chewy grains provide a solid base that absorbs all the flavors from the warm harissa-spiked salad without going limp. Barley is usually sold in both “hulled” or “pearled”. The former is what I prefer. Hulled barley, which has only the husk removed from it, offers almost twice as much fiber as its branless and germless counterpart. There’s also a double-time cooking requirement, but you can find a simple solution. You can reduce cooking time without losing any fiber by soaking hulled barley over night. The earthy grains are cooked with the nutty lentils. Toss the warm lentils with a caramelized Harissa dressing. Then, top the salad with a layer of seasoned Greek yogurt and a crunchy layer of sliced fennel. Sprinkle over toasty sunflower seeds, and all that’s left to do is grab a big spoon.Need-More-Fiber Lentil SaladBecause most of us do!View Recipe
