14/01/2024
Continuing my January salute to fibre 🫡 here are 3 simple ideas to pep up your Sunday roast, jazzing it up with some gut-loving fibrous sprinkles:
1) Add lots of high-fibre vegetables like Brussels sprouts, cabbage, broccoli, or sweet potatoes. I also like throwing in some tinned black beans and pumpkin seeds in amongst the veg too.
2) To make Yorkshire puddings higher in fibre, you can substitute some of the traditional white flour with whole wheat flour or add ground flaxseed to the batter. Including ingredients like bran or oat flour can also enhance the fibre content while maintaining the classic taste.
3) If you’re feel more adventurous and are happy to venture off piste a bit, grains like lentils, quinoa or brown rice are a fantastic high fibre side dish that can be used instead of potatoes.
This super easy and budget friendly lentil ratatouille, which is good for about 4 people is a firm favourite in my house:
Ingredients:
- 1 aubergine, roughly diced
- 1 courgette, roughly diced
- 1 yellow bell pepper, roughly diced
- 1 red onion, roughly diced
- 3 tomatoes, chopped
- 3 cloves garlic, chopped
- 1 cup spinach, chopped
- 1 tin Puy lentils, cooked
- 2 tablespoons tomato paste
- 1 teaspoon cumin seeds
- 1 teaspoon thyme, dried or fresh chopped
- Salt and pepper to taste
- coconut or avocado oil for cooking
Instructions:
1. Heat oil in a large pan over medium heat. Add diced aubergine, courgette, bell pepper, and red onion. Sauté until vegetables are softened.
2. Add garlic, cumin, and thyme. Stir well to combine and cook for an additional 2 minutes.
3. Stir in chopped tomatoes and tomato paste. Season with salt and pepper. Let the mixture simmer for about 15-20 minutes, allowing the glorious aromas to meld.
4. Add cooked Puy lentils and chopped spinach to the pan. Cook for an additional 5 minutes or until the spinach wilts.
5. Adjust seasoning to taste and serve the ratatouille warm.
For a reminder as to why we should be adding more fibre to our diet, have a look at my last post.
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