FROM LOW-FAT to low-protein to low-carb, diets touting weight loss and other benefits seem to fall in and out of fashion almost as fast as clothing styles. Even so, nearly all nutritional experts agree that a healthful diet includes fibre from a variety of food sources.
Unlike vitamins and minerals, fibre is not actually a nutrient but rather a structural component of plant material that takes different forms, including cellulose, lignin and pectin, to name a few. Even though it passes through the body without being digested, each form of fibre nonetheless has particular effects in the body, from absorbing water and thus aiding elimination to reducing blood cholesterol levels or contributing to a sense of satisfaction after eating. Given the various forms of fibre, consuming a variety of fibre-rich foods such as those in the dishes below is preferable to relying on a single source, such as bran.
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Substantial amounts of fibre are found in raw fruits and vegetables, nuts, legumes, brown rice and other whole grains, and products made from these grains.
Fibre appears to play a key role in maintaining health, the form and amount of fibre an individual requires may vary with age and specific health conditions.
Marinated Broccoli Salad
A zesty mustard-garlic vinaigrette moves broccoli from side dish to the salad course.
1 tsp. mustard
2 tbsps. red wine vinegar
2 tsps. lemon juice (or 1 tsp. lime
juice)
1 clove garlic, minced or pressed
1/2 cup olive oil
1/2 cup freshly grated Parmesan
cheese
Salt and freshly ground pepper, to
taste
2 lbs. broccoli
1 pint cherry tomatoes, halved
1/3 cup minced green onion
METHOD
1. In a small bowl, whisk together mustard, vinegar, lemon juice and garlic. Add oil gradually, whisking constantly. Whisk in 1/4 cup of the Parmesan. Season with salt and pepper. Cover and set aside in refrigerator for 1 hour.
2. Trim broccoli; cut into florets, reserving stalks for soup, if desired. Add florets to large pot of boiling salted water over high heat; blanch just until tender-crisp (1 1/2 to 3 minutes, depending on size of florets). Drain and immediately plunge into ice water to cool; drain again and pat dry.
3. Transfer broccoli to large bowl; add tomatoes and dressing. Toss to coat well. Add green onion and remaining Parmesan; toss to blend. Taste and adjust seasoning, if needed, just before serving.
Serves 6.
Herbed Lentil-Carrot Soup
Herbes de Provence is a popular herb blend. It includes a number of dried herbs most often thyme, summer savoury, basil, rosemary and lavender. For a satisfying light meal, serve the soup with whole-grain bread, salad and fresh fruit.
2 tbsps. butter or olive oil
1 onion, finely chopped
2 carrots, finely chopped
2 large stalks celery, finely chopped
2 cups lentils
5 cups vegetable or chicken broth
1 1/2 tbsps. Herbes de Provence (see note above)
1 to 2 tsps. salt, to taste
METHOD
1. In a 3-quart saucepan over medium heat, melt butter. Add chopped vegetables; stir to coat and cook over medium heat for 5 minutes.
2. Add lentils, broth, herbs and salt. Bring to boil and reduce heat. Cook for 35 minutes. Taste and adjust seasoning, if needed, just before serving.
Makes about 6 cups, 4 to 6 servings.
Vegetable Tamale Pie
Spicy red beans and vegetables in a tasty cornmeal crust make a substantial vegetarian main dish.
Cornmeal Crust
2 cups finely ground yellow cornmeal
1/2 cup whole-wheat pastry flour
2 tsps. baking powder
1 tsp. salt
1/2 cup water, or as needed
Oil, for greasing baking dish
Filling
2 tsps. olive or canola oil
1 medium onion, chopped
3 cloves garlic, minced
1 cup seeded and chopped red bell pepper
1/2 cup diced carrot
2 cans (14 to 16 ozs.) kidney beans, drained
1 cup thick tomato sauce
2 tsps. chili powder
1 tsp. ground cumin
2 tbsps. white wine
METHOD
1. To prepare Cornmeal Crust, preheat oven to 350 degrees. Mix all ingredients for crust except oil for greasing; knead mixture until smooth. Lightly grease 9-by-12-inch baking dish; pat half of dough into bottom of dish.
2. To form top crust, spread 12-by-12-inch sheet of waxed paper on work surface; spoon remaining dough on to waxed paper; pat into shape to form 9-by-12-inch rectangle. Set aside.
3. To prepare Filling, heat oil in skillet; add onion; sauté over medium heat until soft but not browned. Add garlic, bell pepper and carrot; cook 5 minutes, stirring frequently.
4. Add remaining ingredients and cover. Simmer until vegetables are tender. Spoon filling on to crust in baking dish. Holding the two ends of the waxed paper with top crust, carefully transfer to baking dish, inverting waxed paper to release top crust on to filling. Peel away wax paper and discard. Press around edges of crust to seal.
5. Bake tamale pie until brown and bubbly (about 40 minutes). Serve hot.
Serves 6 to 8.
