Markets · NY Daily Wire
F ibre has a branding problem. It is good for us, we know that much, but it still tends to conjure up bran flakes, whole-grain brown bread and the sort of food eaten mainly because someone has told you that you should . And most of us are not getting nearly enough of it .
Adults are advised to eat 30g of fibre a day, yet the latest National Diet and Nutrition Survey found that 96 per cent failed to meet that recommendation. Among 19 to 64-year-olds, average intake was just 16.4g a day – barely more than half the target. The reality is considerably more appealing.
Fibre turns up in beans , lentils , oats, nuts, seeds, wholegrains, fruit and vegetables – in other words, in the building blocks of some genuinely excellent food. A bowl of overnight oats, a buttery pile of beans, a deeply savoury dahl or a chunky chilli all happen to tick the box without making dinner feel like homework. The aim does not need to be to overhaul every meal in the name of hitting a number.
It can be as simple as adding lentils to a bowl of gnocchi, choosing a bean-heavy lunch, leaning on oats and nuts at breakfast , or letting black beans sneak their way into a batch of brownies. These recipes do exactly that. There are quick lunches, family dinners, something for breakfast and a couple of sweeter options too, with plenty of beans, lentils, oats, quinoa, nuts, seeds and vegetables along the way.
Some are overtly high-fibre; others simply make it easier to eat more without thinking too hard about it. The best way to eat more fibre is not to turn it into a project. It is to cook food you actually want to eat.
Nathan Anthony’s slow cooker carrot cake overnight oats Oats, carrots, dried fruit and walnuts make this breakfast an easy way to start building towards 30g (Dan Jones) Usually served cold out of the fridge, this warm version of overnight oats made in the slow cooker is next level,” says Nathan Anthony. “[It’s] a sneaky way to get veggies in at breakfast, while at the same time tasting of carrot cake.” Serves : 4 Ingredients : 500ml skimmed milk 150g porridge oats 1 tsp vanilla extract 1 tbsp ground cinnamon 1 tsp ground nutmeg Handful of dried fruit (around 50g), chopped 200g Greek yoghurt 2 large carrots, grated To serve : 25g chopped walnuts Zest of 1 orange 4 tbsp honey Method : 1. Mix all the ingredients, except the walnuts, orange and honey, in your slow cooker.
Cook on low for eight hours. If you’re an early riser, throw it all in and cook on high for three hours. 2. Serve with the chopped walnuts, orange zest and a drizzle of honey.
Tip : If it looks a little dry at any point, add a splash more milk. If cooking overnight, add a few extra splashes at the start so it doesn’t dry out. ‘Bored Of Lunch: Healthy Slow Cooker Even Easier’ by Nathan Anthony (Ebury Press, £20).
Natalia Rudin’s pesto beans with roasted tomatoes Butter beans do the heavy lifting here, with asparagus, tomatoes and herbs adding extra plant variety (Issy Croker) “Pesto is, again, one of those players that gives you a lot of flavour for very little work,” says chef Natalia Rudin. “It’s so easy to dollop into a pasta, risotto or sandwich to take it to the next level. I always prefer to make my own and lots of it, to store in the freezer for whenever you need an easy win in the kitchen.” Serves : 2-3 Ingredients : 150g cherry tomatoes on the vine 2 tbsp olive oil, plus extra as needed 400g asparagus 1⁄2 shallot, diced 4 garlic cloves, finely chopped or grated 2 x 400g tins butter beans 1⁄4 vegetable stock cube 3 tbsp pesto (shop-bought or homemade) Juice of 1⁄2 lemon Handful of fresh mint and basil leaves 1 tbsp pine nuts 1 red chilli, deseeded and diced or sliced Method : 1.
Preheat the oven to 190C/375F/gas 5. 2. Lay the cherry tomatoes on a roasting tray, cover in 1 tablespoon of the olive oil and roast for 15-20 minutes until just bursting. 3. Slice the stalks of the asparagus into 1cm rounds and halve the tips.
Heat the remaining tablespoon of oil in a large saucepan and fry the rounds over a medium heat for a minute, then add the tips and fry for another minute or so until they have softened. Remove from the pan. 4. Add a little more oil to the pan if it needs it and fry the shallot for 5 minutes until just browning, then add the garlic and fry for another minute.
Pour in the beans and their liquid, along with the stock cube. Stir well. Let it simmer and thicken up for 5-10 minutes. 5.
Return the asparagus to the pan, swirl through the pesto and squeeze in the lemon juice. Scatter over the fresh mint, basil, pine nuts and chilli and top with the roasted tomatoes. ‘Cooking Fast and Slow’ by Natalia Rudin (Penguin Life, £25).
Hugh Fearnley-Whittingstall’s ribboned carrot and quinoa salad Quinoa, lentils, carrots and nuts combine in a salad that delivers 13g of fibre per serving (Emma Lee) “Quinoa is a grain (technically a seed) that offers ‘complete’ protein, i.e. it has all the amino acids we need,” says Hugh Fearnley-Whittingstall. “Cook it and cool it ahead of time for this delicious and satisfying salad. “Tahini makes for a lovely creamy dressing, but if its distinctive taste is not your thing, use peanut butter instead – it also works well.” Serves : 3 as a light meal, 4 as part of a sharing spread Time : 11⁄2 hours including cooling Ingredients : 150g quinoa 1 tsp veg bouillon powder or 1⁄2 veg stock cube 1 small-medium red onion, thinly sliced 150g carrots (1 large or 2 small), scrubbed or peeled Juice of 1 lemon 400g tin lentils, drained, or 250g drained pre-cooked lentils or from a jar/pouch, rinsed and patted dry 35g raisins (optional) 1 tbsp extra virgin olive oil Sea salt and black pepper For the tahini/peanut butter dressing : 2 tbsp tahini or smooth peanut butter 1 small garlic clove, grated A pinch of dried chilli flakes Juice of 1⁄2 lemon 1⁄2 tsp soft brown sugar 2 tbsp extra virgin olive oil To finish : A few hazelnuts, ideally toasted, roughly chopped A small handful of parsley or chives, chopped Method : 1.
Cook the quinoa ahead of time: rinse it thoroughly in a sieve then tip it into a saucepan. Dissolve the bouillon/stock cube in 500 millilitres boiling water and add to the pan. Bring to a simmer and cook, uncovered, for 15 to 20 minutes until all the water is absorbed, then take off the heat and leave the pan covered for 10 minutes. 2.
Fluff up the quinoa with a fork, transfer to a bowl and leave to cool completely, 45 to 55 minutes. (Refrigerate if cooking well ahead.) 3. Meanwhile, put the sliced onion into a large bowl. Cut the carrots into ribbons using a veg peeler and drop them straight into the bowl. (You’ll be left with a thin stick of carrot, which you can eat, or slice with a knife and add to the salad.) Squeeze over the lemon juice, add a good pinch of salt and mix well.
Set aside in a cool place. 4. In the meantime, make the dressing: in a small bowl, mix the tahini or peanut butter with the garlic, chilli flakes, lemon juice, sugar and some salt and pepper. Add the extra virgin olive oil and stir in thoroughly.
The dressing may ‘seize’ or go grainy, but don’t worry, just whisk in one tablespoon of water, and then another, and it will become smooth again. Taste to check the seasoning and adjust as necessary. 5. Stir the lentils through the quinoa and toss in the raisins too, if using.
Stir in the one tablespoon extra virgin olive oil and season with salt and pepper. 6. To serve, heap the lentil/quinoa mix onto a large serving plate, or individual plates. Top with the carrot ribbons and onion and trickle over the juice from the bowl.
Spoon the tahini dressing generously over the salad, and finish with chopped nuts and a scattering of parsley or chives. ‘High Fibre Heroes’ by Hugh Fearnley-Whittingstall (Bloomsbury Publishing, £26). Sophie Macfie’s saucy gnocchi bowl with crispy kale Adding Puy lentils and kale to gnocchi pushes this comforting bowl to 14g of fibre per portion (Haarala Hamilton) “There’s nothing like a bowl of soft, pillowy gnocchi to comfort you on a cold day,” says chef Sophie Macfie.
“The protein content of this dish is increased considerably by the Puy lentils – I just use a pouch of ready-cooked as it’s easy and convenient on busy days.” Serves : 3 Time : 25 minutes Ingredients : 2 handfuls of kale, roughly torn 3 tbsp extra virgin olive oil, plus extra for drizzling 5 garlic cloves, minced 2 x 400g cans chopped tomatoes Small handful of torn fresh basil leaves 500g gnocchi 250g cooked Puy lentils 4 heaped tbsp nutritional yeast Sea salt and black pepper For the cashew ‘parm’ : 120g cashews 6 tbsp nutritional yeast 1⁄2 tsp salt 1 tsp garlic powder Note : Make sure you choose an egg-free gnocchi if vegan and go for the more high-end brands that use durum wheat semolina, as that’s generally a lot higher in protein. Method : 1. Preheat the oven to 200C fan/220C. 2.
First, make the crispy kale. Add the kale to a baking dish with a drizzle of olive oil and a pinch of salt. Massage well and bake for 10 minutes. 3.
Meanwhile, get a saucepan of water on to boil for the gnocchi, then start the sauce. Coat the bottom of a pan with the extra virgin olive oil, heat gently, then add the garlic and fry on a low heat for 1-2 minutes until it starts smelling amazing. Don’t let it brown, as this makes the sauce taste bitter. 4.
Add the tomatoes, a big pinch of sea salt and the basil leaves. Stir well and leave to simmer. After 5 minutes, season to taste. 5.
Cook the gnocchi in plenty of salted water according to the packet instructions. 6. To make the cashew “parm”, blend all the ingredients together until you have a dry, crumb-like consistency, similar to grated parmesan. 7. Once the gnocchi are cooked, drain and tip into the tomato sauce along with the Puy lentils.
Stir in the nutritional yeast. 8. Serve immediately, topped with the crispy kale, cashew ‘parm’ and some freshly cracked black pepper. ‘Soph’s Plant Kitchen 30 in 30: 30g of protein, 30 minutes or less’ by Sophie Macfie (Yellow Kite, £25).
Nisha Katona’s spinach dahl Red lentils and spinach make this simple dahl an easy midweek route to more fibre (Nassima Rothacker) “Lightly cooked red lentils like this are a great vehicle for leafy greens and gentle vegetables,” says TV chef Nisha Katona. “I have used spinach in this recipe, but you could easily use green beans or even courgettes or marrow.” Serves : 4 Prep time : 10 minutes | Cook time : 40 minutes Ingredients : 3 tbsp vegetable oil 1 tsp cumin seeds 1 large green chilli, skin pierced 3 garlic cloves, peeled and thinly sliced 1 white onion, finely chopped 1⁄4 tsp chilli powder 200g red lentils 200g tinned chopped tomatoes 2 tsp salt 1⁄2 tsp ground turmeric 125g spinach, washed and roughly shredded 1 tsp sugar 1 tbsp lemon juice 1 tbsp ghee Method : 1. Heat the oil in a large sauté pan set over a medium-high heat.
When hot, add the cumin seeds, green chilli, garlic, onion and chilli powder and fry for about 2 minutes. 2. Add the lentils, tomatoes, salt and turmeric, then add 1 litre of cold water and stir together. Bring to the boil, then reduce the heat to low, cover and simmer gently for 25-30 minutes, stirring occasionally and adding more water, if necessary, until the lentils are tender (they should easily break down when pressed between your fingers). 3.
Add the spinach and stir until everything is well mixed. Bring to a simmer, add the sugar and lemon juice, then remove from the heat. 4. Add a splash more water, if required.
The dahl should have the consistency of thick porridge. Finish by stirring in the ghee. ‘The Curry Bible’ by Nisha Katona (Penguin Michael Joseph, £28).
Anthea Malialis’ spicy taco beef sweet potato with hot honey Keeping the sweet potato skin on, then adding avocado, gives this beefy dinner a useful fibre boost (Hannah Hughes) “Crispy sweet potatoes stuffed with spicy taco beef, cottage cheese, avocado and a drizzle of hot honey – absolute dinner goals!” says Anthea Malialis. “A twist on the viral chilli beef hot honey bowl with serious flavour.” Serves : 2 Prep time : 15 minutes | Cook time : 45-60 minutes Ingredients : 2 large sweet potatoes 2 tbsp olive oil Sea salt 400g lean beef mince 25g taco seasoning 1 tbsp tomato purée 1 tsp paprika 1 tsp garlic powder 1 tsp adobo seasoning 1 tbsp butter A handful of grated mozzarella 1 avocado, diced 300g fat-free cottage cheese For the hot honey : 3 tbsp honey 1⁄2 tsp chilli flakes 1⁄4 tsp garlic powder 1⁄4 tsp paprika To serve : Rocket leaves Chilli flakes Method : 1. Preheat the oven to 200C/180C fan/gas mark six.
Pierce the sweet potatoes all over with a fork. Rub them with olive oil and salt, then bake them for 45-60 minutes until soft. You can also air-fry them. 2.
Meanwhile, in a pan over medium heat, cook the beef until browned. Add the taco seasoning, tomato purée, paprika, garlic powder and adobo seasoning. Stir and cook for a few more minutes until combined and fragrant. 3.
In a small bowl, mix all the hot honey ingredients together. Stir well. For easier drizzling, you can warm it in the microwave for five to 10 seconds. 4.
Once the sweet potatoes are done, cut them open and add the butter and mozzarella. Pile on the beef filling, and top with diced avocado and the cottage cheese. 5. Drizzle generously with the hot honey and finish with rocket.
Serve, adding extra chilli flakes if you like more heat. ‘Super Home Cook’ by Anthea Malialis (Ebury Press, £22). Joe Wicks’ sausage, sweet potato and mustard tray bake Brussels sprouts, red onion and sweet potato make this family traybake work harder than the average sausage supper (Dan Jones) “Simple but satisfying, this tray bake is so easy to chuck in the oven and so tasty,” says fitness expert and author Joe Wicks.
“It’s ideal any night of the week. It’s got roasted sprouts and sweet potatoes, too, so there’s loads of goodness – as well as lots of flavour from the mustard and sausages.” Serves : 4 Ingredients : 4 medium sweet potatoes, peeled and cut into 3cm cubes 2 red onions, peeled and cut into 6 wedges 2 sprigs of rosemary 2 tbsp olive oil 8 pork sausages 500g Brussels sprouts, halved For the dressing : 1 tbsp wholegrain mustard Juice of 1 lemon 1 garlic clove, finely grated Pinch of salt Pinch of black pepper Method : 1. Preheat the oven to 220C/200C fan. 2.
Spread the sweet potatoes, red onions and rosemary over a large, rimmed baking tray. Drizzle with the olive oil and toss together to coat, then lay the sausages on top. 3. Bake for 20 minutes until the sweet potatoes are starting to soften.
Remove from the oven and add the Brussels sprouts, using a metal spatula to mix them into the vegetables on the tray. Flip the sausages over and return the tray to the oven for a further 20–30 minutes until the vegetables are becoming golden and the sausages are browned. 4. Combine the dressing ingredients in a jam jar, screw on the lid and shake.
Pour over the contents of the tray and serve. ‘Feel Good Food’ by Joe Wicks (HQ, £20). Hugh Fearnley-Whittingstall’s chunky beef chilli Two tins of beans, carrots and sweet potato bulk out this slow-cooked chilli with plenty of fibre (Simon Wheeler) With hunks of beef and lots of tasty veg, this is a healthy take on classic chilli con carne.
Hugh Fearnley-Whittingstall says: “It tastes even better the day after it’s made, so leftovers are a treat.” Serves : 6-8 Ingredients : Olive or vegetable oil, for frying About 200g free-range pork belly (rind on or off), cubed 800g chuck or stewing steak, cubed 150ml red wine (optional) 2 medium onions, halved and thinly sliced 4 medium carrots, halved and thickly sliced 4 garlic cloves, sliced 1 tsp dried chilli flakes 2 tsp each cumin and coriander seeds, crushed (or 1tsp each ground) 1 tsp smoked paprika 1 star anise (optional) 1⁄2-1 fresh red chilli, sliced (optional) A few strips of pared orange zest 3-4 sprigs of thyme (optional) 400g tin tomatoes About 1L hot beef stock, or veg or chicken stock 1 large sweet potato (300–400g), peeled and cubed (or you can use squash) 2 x 400g tins of beans (cannellini, kidney or butter beans), drained and rinsed Sea salt and black pepper Method : 1. Set a large heavy frying pan over a high heat and add a dash of oil. When hot, add the pork with some salt and pepper.
Cook briskly for several minutes, turning the meat from time to time, until browned all over. Transfer to a large flameproof casserole dish. Repeat the browning process with the beef, doing it in two batches so as not to crowd the pan, seasoning it as you go and adding a dash more oil to the pan if necessary. 2.
When all the meat is browned and transferred to the casserole, reduce the heat under the pan to low and pour in the red wine (or 150ml of the hot stock). It will bubble and hiss. Stir the liquid, scraping the pan with a spatula, to release all the caramelised meaty bits from the base of the pan.
Bring to a simmer and set aside. 3. Meanwhile, add the onions, carrots, garlic, spices, chilli if using, orange zest, a pinch of salt and a twist of pepper, plus the thyme if using, to the casserole with the browned meat. Cook over a medium heat, stirring often, for eight to 10 minutes to soften the veg. 4.
Tip the liquid from the frying pan over the meat. Add the tomatoes and hot stock; if the liquor isn’t enough to cover everything, add a little more stock or boiling water. Bring to a low simmer and cook very gently for one-and-a-half hours or until the meat is becoming tender. 5.
Add the sweet potato and beans (with a little more hot stock or water if needed) and cook for a further 30 to 45 minutes. Check that all the meat and veg are nice and tender, tweak the seasoning and the chilli is ready to serve. ‘Eat Better Forever’ by Hugh Fearnley-Whittingstall (Bloomsbury, £26).
Sophie Macfie’s ultimate protein bars Oats, flaxseed, dates and peanut butter help each bar deliver 8g of fibre (Haarala Hamilton) “You guys are going to LOVE these,” says plant-based chef Sophie Macfie, aka @sophsplantkitchen. “They’re healthy (free from additives or the unnecessary add-ins some of the shop-bought kinds contain), easy, delicious and made from wholefood ingredients. Plus, they’ll save you money on expensive protein bars!
“Great for pre/intra/post-workout, or as a snack, they’re full of quick-releasing carbs from the oat flour, and protein from the protein powder, soy milk, nuts and seeds.” Makes : 6 Time : 20 minutes, plus setting time Ingredients : 150g oat flour 2 tbsp ground flaxseeds 4 heaped tbsp chocolate protein powder 1⁄2 tsp cinnamon Pinch of sea salt 6 Medjool dates, pitted and chopped 80g peanut butter, crunchy or smooth 150ml soy milk 80g chocolate 1⁄2 tsp coconut oil Flaky sea salt For the caramel topping : 60g smooth peanut butter 60ml maple syrup 1⁄2 tsp vanilla extract 1 tbsp coconut oil, melted Pinch of sea salt Method : 1. First, add the oat flour, ground flaxseeds, protein powder, cinnamon, salt and chopped pitted dates to a large mixing bowl. Mix well, then add the peanut butter and soy milk.
Combine the ingredients well with your hands or a sturdy silicone spatula. The mixture should stick together in a big ball but not be so wet that it sticks to your hands. If it sticks, add more oat flour.
If it’s too dry, add a touch more soy milk. 2. Line a 21–23 x 11–11.5 x 7–7.5cm tin with baking parchment. Press the mixture into the lined tin, then smooth over until even.
Press again very firmly, using the bottom of a cup or flat-bottomed glass or mug to help. 3. To make the caramel topping, blend all the ingredients in a small bullet blender. It should be a thick paste, but still spreadable.
Spread it over the first layer and pop the tin in the fridge while you melt the chocolate. 4. To finish the bars, in a small, heatproof bowl, break the chocolate into small pieces. Add the coconut oil, then melt the chocolate in the microwave in bursts, or over a saucepan of simmering water (bain-marie), stirring regularly so it doesn’t burn.
Once melted, pour the chocolate over the bars, tilting the tin so the chocolate covers the surface evenly. Sprinkle some flaky salt on top, then pop in the fridge for 30 minutes to set. 5. Once set, remove and slice the bars with a sharp knife.
Store in an airtight container for up to 4 days. ‘Soph’s Plant Kitchen 30 in 30: 30g of protein, 30 minutes or less’ by Sophie Macfie (Yellow Kite, £25). BOSH!’s ginger and berry black bean brownies Black beans, oats and blackberries sneak extra fibre into a batch of fudgy chocolate brownies (Haarala Hamilton) “Brownies with benefits.
These rich, fudgy bites are packed with protein and fibre,” say Ian Theasby and Henry Firth, the masterminds behind plant-based food revolution BOSH! “Their plain chocolatey flavour is lifted by warming ginger and bursts of juicy blackberry. Curious, but undeniably delicious.” Serves : 16 Ingredients : 110g crystallised ginger 100g 70% plain chocolate 90g rolled oats Large pinch of sea salt 45g cocoa powder 1 tsp baking powder 400g can of black beans 240ml plant-based milk 5 tbsp coconut oil, plus extra for greasing 100g maple (or agave) syrup 1 tbsp vanilla extract 75g blackberries Method : 1.
Before you start: you will need a high-speed blender. Line the base of a 20-centimetre square brownie tin with baking paper, and grease the sides. Preheat your oven to 200C (180C fan/400F/gas 6). 2.
Prep dry ingredients. Finely chop the crystallised ginger. Roughly chop the chocolate.
Add the oats to a blender and blitz to a powder. Tip the blitzed oats into a large mixing bowl. Sift the salt, cocoa powder, and baking powder into the bowl with the blitzed oats.
Add in two-thirds of the crystallised ginger and all the chocolate. 3. Blend. Drain the black beans, rinse under cold running water, then drain again.
Put the black beans, plant-based milk, coconut oil, syrup, and vanilla extract into the blender and blend to a smooth, runny consistency. 4. Make cake batter. Add the blended black bean mixture to the oat mixture in the bowl and stir with a wooden spoon until well combined.
Gently tip the brownie mixture into the prepared brownie tin, spread out evenly, and scatter the remaining ginger over. Gently press the blackberries evenly over the top. 5. Bake.
Cook in the preheated oven for 20 minutes, until just set but still a little gooey in the middle. Leave to cool before cutting into squares. 6. Serve and store.
Enjoy straightaway or the brownies will keep for up to four days stored in an airtight container in the fridge. Alternatively, wrap individually and freeze in a freezer-proof container for up to three months. ‘BOSH!
More Plants: 30-Minute Plant-Based Meals’ by Henry Firth and Ian Theasby (DK, £22).
Source: The Independent
