Wholesome and Convenient Meal Prep for Busy Professionals
Prepare the simplified rendition of the popular fiber-rich bean salad by this dietitian to experience satiety throughout the day
In today's fast-paced world, a handy meal that can be whipped up ahead of time and devoured on-the-go is a godsend for busy professionals. For those daily office lunches, the allure of the gas station sandwich or hot dog stand may be irresistible, but why settle for less when you could be savoring a fiber-rich dish instead?
This innovative recipe was thought up by Roxana Ehsani, MS, RD, CSSD, LDN and featured in Fit&Well. It's been specifically designed to boost your gut health, keep you satisfied, and involve minimal effort. This scrumptious dish has been inspired by the densely fiber-packed bean salads that have been trending on TikTok for the past six months, but we've put our own spin on it to enhance its gut-friendly credentials.
Roxana Ehsani, our culinary wizard, explains that the star of the show is sorghum, an ancient and often overlooked grain, that boasts a multitude of gut health benefits. A single serving of cooked sorghum (half a cup) offers a whopping 6.5 grams of fiber. Furthermore, sorghum is packed with prebiotics and polyphenols, which research suggests foster a happy and balanced gut microbiome by nourishing beneficial bacteria. Bonus: sorghum retains its textural integrity and flavors intensify as it chills, making it taste even better on the second, third, and fourth days!
The beans used in this salad are a powerhouse of fiber, teaming up with fresh vegetables to fuel a healthy digestive system and keep your gut microbiome thriving.
Let's Make It!
- Grab a large mixing bowl and chuck in all your ingredients.
- Give it a good old stir until it's well-combined.
- Divide the hearty mixture into six containers, making it easy to grab-and-go as you gallivant through your busy week.
Ingredients to Lovingly Combine
- 2 cups cooked sorghum grain
- 2 Persian cucumbers, sliced and diced
- 1 red bell pepper, diced
- 2 cups cherry tomatoes, halved
- 2 stalks of celery, chopped to perfection
- 1 can (15oz) of white beans, rinsed and drained
- 1/2 cup of delicious fresh mozzarella pearls
- 1/4 cup of luscious pesto sauce
The Gut Health Benefits of Sorghum
- High Fiber: Sorghum offers approximately 6.5 grams of fiber per half-cup serving, aiding digestion and fostering a thriving gut microbiome[1][3].
- Prebiotics and Polyphenols: Rich in prebiotics and polyphenols, sorghum nourishes beneficial gut bacteria, strengthening your gut ecosystem[1].
Sorghum's versatility and wide range of nutrients, including fiber, protein, and antioxidants, make it an optimal choice compared to other fiber-rich foods like oats, barley, quinoa, and psyllium. It's also naturally gluten-free and supports immune health with an impressive array of vitamins, minerals, and antioxidants, including zinc, selenium, and copper[1][5].
Delve into the world of gut-friendly cuisine with this fiber-rich and prebiotic-packed sorghum recipe, perfect for busy professionals seeking a convenient, meal-prep-friendly dish that won't compromise on flavor or nutritional value.
This innovative recipe for a gut-friendly meal prep dish, designed by Roxana Ehsani, highlights the nutritional benefits of science-backed foods like sorghum. The dish, showcased in Fit&Well, isrich in fiber and prebiotics, promoting a healthy digestive system and a thriving gut microbiome. By combining sorghum with white beans, fresh vegetables, and pesto sauce, this healthy diet creation offers more than just convenience for busy professionals; it delivers on taste and nutrition as well.
