Great Find: Whole Wheat Pearl Couscous

I’ve seen whole wheat pearl couscous at my local supermarket, but just got around to trying it this weekend. I’m sold on it. It’s delicious, is a good source of fiber, and cooks in boiling water in less than 10 minutes.

This is my first experiment, but the couscous would be good not only in springtime salads such as this one, but in soups, too. It would make an easy side dish on its own tossed with a little olive oil, salt, and pepper, or you could fancy it up with sautéed onions and garlic and some fresh herbs. A great find for making healthy meals in a hurry!

Pearl Couscous and Cucumber Salad

Makes 4 servings

3/4 cup whole wheat pearl couscous

1 medium lemon

1/2 teaspoon kosher salt

Pinch of freshly ground pepper

1 tablespoon extra virgin olive oil

2 radishes, diced

1 thin scallion, thinly sliced

1/2 of a hothouse cucumber, peeled and diced

1/4 cup chopped fresh Italian parsley

Bring a medium saucepan of water to a boil and stir in the couscous. Return to a boil, reduce the heat, and simmer until the couscous is tender, 8 to 10 minutes. Drain in a colander and rinse under cold running water until cool. Drain well.

While the couscous cooks, grate the zest from the lemon and place it in a medium bowl. Squeeze the juice from the lemon and add to the zest. Add the salt and pepper, then slowly whisk in the olive oil. Add the radishes, scallion, cucumber, and parsley. Add the couscous and toss to coat. Serve at once or cover and refrigerate up to 2 days.

Each serving: 23 g carbohydrate, 149 calories, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 4 g fiber, 5 g protein, 150 mg sodium

Carb Choices: 1 1/2; Exchanges: 1 1/2 starch, 1 fat

Note: Use your imagination and what’s on hand to vary this easy salad. Add canned garbanzo or cannellini beans; canned tuna or salmon; diced chicken or shrimp; diced bell pepper, fresh fennel, or summer squash; or crumbled feta cheese.

10 Ways to Get More Fiber

If getting the recommended 25 to 30 grams of fiber a day is a challenge, and on most days, you don’t come near that, try working high fiber foods into meals and snacks, even when you’re on the go.

1. Don’t skip breakfast. A high-fiber cereal or oatmeal will get you off to a good start on your fiber goal for the day.

2. Make a high-fiber smoothie. Use fiber-rich berries or an unpeeled apple or pear. Once apples and pears are pureed, you won’t know the peel is there, but you’re still getting the fiber. Add a tablespoon of

3. Choose only 100% whole grain bread. Most brands that are 100% whole grain will have at least 2 grams of fiber per serving. Make sure the label says 100% whole wheat or 100% whole grain to make sure you’re getting the most fiber and nutrients.

4. Munch on dry roasted edamame. I love these! Just 1/4 cup has 1 carb choice (16 grams), 150 calories, and a whopping 5 grams of fiber.

5. Hummus is good for us. Buy it or make your own and look for varieties that have at least 2 grams of fiber in a 1/4 cup serving. Enjoy it with fresh broccoli florets or celery sticks for even more fiber.

6. Make crackers count. Choose Wasa or Finn Crisp fiber crackers which have 2 to 3 grams of fiber per serving.

7. Eat more beans. Add canned dried beans to salads or soups or use them to make burritos, quesadillas, or salsa. Fat-free canned refried beans are great too. Best choice: Red kidney beans with 8 grams of fiber in 1/2 cup.

8. Have a side of whole grain. Use whole wheat pasta, whole wheat couscous, bulgur, or quinoa. Try brown rice, but if it’s not your favorite, there are other types of whole grain rice to try: Wehani, brown jasmine, or black japonica.

9. Go vegetarian a few times a week. If you’re replacing meat, chicken, or fish with beans or whole grains, you’re automatically getting more fiber.

10. Have fruit for dessert. Enjoy an unpeeled apple or pear, fresh berries, or a small banana and you’ll get some fiber, about 15 grams of carbs, and a lot of healthy nutrients.