There is a research study done by the scientists at Harvard School of Public Health that shows that people who consumed at least 10.22 grams of cereal fiber had a 19% lower risk of death. If you can cheat death by eating delicious whole grains, then why not?
I reached for the bag of freekeh in the pantry immediately after I read the article because freekeh contains twice the amount of dietary fiber than comparable grains. I made it with beets and chards and they turned out to be quite delectable.
Freekeh and Beet Pilaf
8.8 oz. (250g) cooked beets (I used 1 bag organic Love Beets)
1 bunch red chard, chopped
1 to 2 tablespoons extra virgin olive oil (to taste)
2 garlic cloves, minced
2 teaspoons caraway seeds, lightly crushed
3 cups cooked freekeh
2 ounces goat cheese, crumbled or diced 1/2 cup (optional)
Cook freekeh according to package instruction.
Heat the olive oil over medium heat in a large, heavy skillet. Add the garlic. Cook, stirring, until fragrant, 30 seconds to a minute. Add the caraway, chards, and salt and pepper to taste. Stir over medium heat for 2 minutes until the chard are nicely infused with the garlic and oil.
Add the beets and freekeh. Toss together until the ingredients are well combined and the freekeh is heated through and colored with beet juice. Taste and adjust salt and pepper. Transfer to a wide serving bowl or platter, and sprinkle the goat cheese over the top. Serve hot.
Adapted from: nytimes.com
And for desert I made coconut macaroons. There is simply no other confections with higher dietary fiber than macaroons. And you don’t need a pastry course to achieve the sweet toasted crunch and pillowy center. A 10-year-old can pull it off. Seriously. It’s that easy.
3/4 cup (5 large) egg whites
1/4 cup xylitol
pinch of salt
10 oz sweetened coconut flakes (Baker’s)
1/2 cup sliced almonds
1/2 tsp almond extract
1/4 tsp vanilla extract
In a heavy saucepan combine egg whites, sugar, salt and coconut flakes, sliced almonds and cook over medium-low heat, stirring frequently until all the ingredients combine together, about 12 minutes.
The mixture should be sticky and moist, not dry. Remove from heat and stir in the almond and vanilla extracts. Set aside on a dish and let it cool in the refrigerator about 30 minutes.
Preheat the oven to 300°. Using a tablespoon, scoop tightly packed tablespoonfuls onto a baking sheet covered with a silpat or parchment paper.
Bake 30 minutes or until golden.
Adapted from: skinnytaste