I read a fascinating article this morning about new nutrition research. Researchers were looking into fiber-rich diets, specifically “foods that have a special type of fiber called resistant starch, found in things like oats, beans, lentils, chickpeas, brown rice, quinoa, and other whole grains. The diet also includes many nuts, fruits, and vegetables.”
My ears perked up because this is the exact way of eating I aspire to.
What I especially like about this study is that participants spent time in a “metabolic ward” where researchers controlled very precisely what they ate and their activity. More often nutrition research relies on self-reported information about what people ate and if you’ve ever tried to accurately recount what you ate over a period of time, you know that’s hardly reliable.
Turns out fiber-rich foods tremendously benefit your gut microbiome and support good health in a slew of ways. In the study, this fiber-rich diet was compared to one high in processed foods. We don’t exactly need a study to know which of those two diets is better for the human body, but it was pretty fascinating to read more about why and the role of the gut microbiome.
According to the article, when we eat anything there’s a contest for who gets those calories and nutrients, the organisms in our gut microbiome or the rest of our body.
Highly refined foods are quickly absorbed by the upper digestive tract, so the gut bacteria, which inhabit the lower digestive tract, starve. If you want to feed those beneficial bacteria, and you definitely do, you need to give them fiber-rich foods that can survive the journey to where they live.
In practical terms, it makes me more likely to grab an apple instead of a slice of toast for a snack. Give the article a read (this is a gift link for you to skirt the paywall) and let me know what you think.
It’s important to note that the gut-healthy diet in the study didn’t exclude meat, it just focused on fiber and minimally processed foods. Everyone can include those in their diet. I always tell people it’s more about what you do eat than what you don’t eat.
I think this new research might inspire you to make this week’s charred corn and quinoa salad, which is chock full of those fiber-rich, gut-bacteria-enhancing ingredients.
I made this over the weekend after loading up on fresh corn and cherry tomatoes at the farmers market. I wanted to bring a salad to accompany the sweet potato and black bean enchiladas I made for a family dinner.
The fresh corn and summer tomatoes are so packed with flavor that you barely need a dressing. I had to make one though, and the bright lime accentuates the sweetness of the vegetables. You could make this with frozen corn and out-of-season tomatoes, but I probably won’t.
I’ll definitely make it a few more times this summer.
Charred Corn and Quinoa Salad
Makes 2 quarts
Years ago, I read in a Rick Bayless cookbook that in Mexico, vegetables are often cooked on a ripping hot, bone-dry piece of cast iron cookware called a comal. Now, whenever I make anything even slightly inspired by Mexico I tend to char the vegetables this way.
It just happens to be a way of cooking without oil. In plant-based communities, many people advocate for cooking without oil for health reasons. I don’t agree that oil as a category is unhealthy and I cook with it, often liberally. But it is always fun for me to use different techniques and this dry-skillet charring is one of my faves.
This salad is great for a summer get-together, but it can be halved easily if, like me, you typically cook for a micro family.
For the dressing:
¼ cup olive oil
5 tablespoons lime juice
2 tablespoons agave
¾ teaspoon salt
¼ teaspoon black pepper
For the salad:
1 cup quinoa
4 ears of corn, kernels removed (about 3 cups or 425g kernels)
1 bell pepper, chopped (about 1¼ cups or 160g)
¾ cup chopped onion (85g)
1½ cups quartered cherry tomatoes (260g)
1 cup roughly chopped cilantro (12g)
⅓ cup toasted sunflower seeds
Make the dressing by combining all ingredients in a small bowl and whisking thoroughly to combine.
For the salad, cook the quinoa just like pasta by bringing a pot of salted water to a boil and boiling the quinoa for 9 minutes. Drain well. Return to the empty pot to dry (off heat).
Heat a large, well-seasoned cast iron skillet over high heat. Working in batches, cook the corn in a single layer, stirring occasionally, until charred in spots, about 3 minutes, deglazing with a little water if needed. Repeat this process with the bell pepper and onion. Set the charred vegetables aside to cool.
When everything is cooled, in a large mixing bowl, combine the quinoa, charred vegetables, cherry tomatoes, cilantro, and sunflower seeds and toss well. Serve immediately or store in air-tight containers for up to 3 days.