How to Get More Fiber in Your Diet

we need 25-30 grams of fiber daily

• Batch Cooking:
  Cooking in larger quantities saves time. Cook grains, beans, and veggies in bulk, and store half in the freezer for future meals.

• Try New Grains:
  Mix new grains (e.g., quinoa, sorghum) with familiar ones (e.g., brown rice) to gradually incorporate them into your diet.

• Prep Vegetables in Advance:
  Sauté or stir-fry large amounts of veggies like mushrooms, onions, and peppers. Store them in the fridge or freeze them for later use.

mushrooms are rich in fiber and protein!

WARM BARLEY AND CARAMELIZED MUSHROOM SALAD RECIPE

An easy salad recipe that can be saved for a few days

Serves 4

Ingredients

1 cup pearled barley cooked

¼ cup extra virgin olive oil

1-pound mixed mushrooms cut into bite sized pieces

1 tsp fresh sage chopped or ½ tsp of dried sage powder

Juice of 2 lemons squeezed

Salt to taste

Pepper to taste

Directions: cook the barley ( I used Farro instead) as per directions till just tender. drain and transfer to a mixing bowl. In a pan heat 1 tbsp olive oil and cook the mushrooms till golden brown about 5 minutes. Add to the bowl. Mix in the sage ( I used rosemary from my garden ), lemon juice remaining olive oil. Season with salt and pepper. Toss well and enjoy.