Every time I commit less excesses with food. But there is one that I have not yet been able to eradicate: compulsively and non-stop consuming news, columns, network posts and podcasts about recipes, ingredients and nutrition.
Despite the fact that excesses are not good, thanks to this habit I have been learning a lot lately about fiber, that part of plant-based foods that we do not digest and that, paradoxically, is very good for our health.
The recommendations point in two directions. One is that we must consume at least 25 grams a day. And the second is that this fiber must come from at least 30 different foods throughout a week.
All in order to feed the microbiota, those communities of microorganisms that live in our intestine and that help us prevent problems such as constipation, obesity, colon cancer and others.
The formula I found to meet both recommendations is legumes. They are of vegetable origin, have a lot of fiber (in addition to protein, vitamins and minerals), and are easy to incorporate into the diet at any time of the day.
That is why this menu, like every week, includes three servings of legumes; but also lots of fruits and vegetables and one vegetarian option a day. Without forgetting, of course, the two portions of fish and the
Baked preparations
Elaborations to the fire
cold preparations
