My Fave High Fibre Salad ….that your kids will eat.
…ok that bit about your kids eating it is based solely on my 12 year old deciding that this salad isn’t too bad.
I've been a huge journey to work out how to increase my fibre to levels that match the high fibre diets of more traditional populations around the world. I’m here to tell you ….you don’t NEED fibre supplements for constipation when you eat this way.
Back in September, I attended 13th Probiotics, Prebiotics and New Foods conference in Rome (I know!! ….good one hey LOL). I sat through over 150 speakers in 2 1/2 days and my brain was a mushy mess ….but the ONE THING that really shook me was that my fibre levels were NOWHERE NEAR what traditional populations across the world were eating every day.
It’s estimated that more traditional societies are getting around 40-45g of fibre daily. When I tracked mine for a few days, I realised that I was only hitting 20-25g on a good day.
I’ve had issues with my microbiome (key microbes missing, some bacteria I don’t want and some key microbial metabolites that aren’t favourable) and I’ve always had slow bowels. I had to ask the question …could this be the key to shifting all those markers that just won’ t shift?
The answer is for another day cos now I’m just boring you …and I don’t have a fancy ‘skip to recipe’ button (….seriously, it’s my fave button).
Here’s the recipe you came for. This recipe is a really good source of fibre for your night time meal (and lunch next day if you make a big batch).
Warm Potato, Lentil and Kale Salad
Full disclosure - this recipe came from www.shelikesfood.com (….she’s got a fancy ‘skip to recipe’ button but maybe she just doesn’t like non-packaged/prepped ingredients). I just can’t handle that people can’t peel and steam their own friggen potatoes and I’ve had clients asking, ‘do I steam the lentils???’.
—> So, here I am adjusting this recipe for this Australian audience.
ingredients
Salad
2 tbsp olive oil plus 2 more for the potatoes
10 small-medium potatoes, peeled and cut in half or quarters
1 can organic brown lentils, rinsed (yes, I recognise you’re busy …so am I)
1 clove garlic, minced
1 tsp fresh thyme leaves
1 bunch tuscan kale, roughly chopped
1 big handful dried cranberries
1/4 cup toasted pecans or walnuts
sea salt, to taste
pepper, to taste
Lemon Dijon Dressing
1/4 cup olive oil
2 tsp dijon mustard
2 tbsp fresh lemon juice
1 tsp maple syrup or honey
sea salt, to taste
pepper, to taste
instructions
Heat over to 200C. Place potatoes in a pot of salted water. Bring to boil and cook for about 5 mins. Take them off when the outside of the potato is softening but the inside is hard, drain. Toss in 2 tbsp olive and salt/pepper and pour it into a baking pan. Bake for 30 mins. Outsides should be golden and crispy and the inside soft and fluffy.
While your potatoes are cooking, in a large pan add 2 tbsp olive oil, garlic, thyme and lentils and cook for 2 mins over medium high heat. Add the kale and a splash of water, cover the pan and cook a further 2 mins until the kale begins to soften. Transfer it to a large salad bowl.
Toast the whole pecans/walnuts over medium heat, shaking or stirring regularly until they are slightly browned. Chop into smaller pieces.
Add potatoes, cranberries and nuts to salad.
Make the dressing by adding all ingredients to a jar. Shake it til well combined. Pour over the salad and toss the salad to coat all the ingredients.
Enjoy! And PLEASE tell me if you love this salad too.
If you’re looking for more Microbiome Foods inspiration, check out my Pinterest board: Microbiome Food and Recipes. I add of my own inspo here.