Why protein and fibre belong on the same plate

(NC) Whether you're trying to eat healthier, stay energized or just make tastier meals, it's easy to get overwhelmed with nutrition advice. But building a balanced plate doesn't have to be complicated. One way to start is by pairing protein with fibre-rich foods.

According to Harvard's T.H. Chan School of Public Health, meals that combine protein, fibre-rich carbohydrates, and healthy fats are digested more gradually than highly refined foods. This can help

support your energy levels throughout the day.

Some ingredients let you combine protein and fibre. Tempeh is a meat substitute made from soybeans and grains that’s rich in both nutrients. It has a firmer texture than tofu while absorbing the flavour of whatever sauce you cook it in. For a quick meal to shake up your weeknight routine, try it in these sweet and savoury wraps:

Sticky Tempeh Lettuce Wraps

Prep time: 10 minutes

Cook time: 10 minutes

Serves: 2-3 people

Ingredients:

• 4-6 pieces Boston Bibb lettuce
• 1 tbsp sesame oil

For the filling:

• 1 8 oz (227 g) package LightLife Original tempeh, crumbled
• 1/2 cup (125 ml) red bell pepper, finely chopped
• 1/2 cup (125 ml) shredded carrots

For the sauce:

• 1/2 cup (125 ml) vegetable broth
• 1/4 cup (60 ml) liquid aminos, soy sauce or tamari
• 1 tbsp (15 ml) rice wine vinegar or apple cider vinegar
• Juice from 1/2 lime, about 1 tbsp (15 ml)
• 2 tbsp arrowroot starch or corn starch
• 2 cloves garlic, grated
• 1 tsp grated ginger
• 1 tsp sriracha sauce
• 1 tsp miso paste

For the garnish:

• 1-2 tsp sesame seeds
• 1/4 cup finely chopped cilantro

Instructions:

1. Wash the lettuce leaves and pat dry. Set out one leaf per wrap, two wraps per serving.
2. Make the sauce: Whisk together the liquid ingredients, add the starch powder and stir until smooth. Then, add the garlic, ginger, sriracha and miso. Stir until mixed.
3. Make the filling: Add sesame oil to a skillet over medium heat. Add tempeh, bell pepper and carrots. Cook for 6 minutes, until soft.
4. Add sauce to the skillet with tempeh and vegetables. Toss together with all ingredients in the pan. Cook for about 4 more minutes or until the sauce has thickened and everything is cooked through.
5. Let everything cool for about 5 minutes, then add to the lettuce wraps. Top off with sesame seeds and cilantro, then serve.

Forget complicated food rules. Pairing protein and fibre is a simple way to create meals that are satisfying, balanced and full of flavour. Discover more recipes, nutrition guidance and meal inspiration at lightlife.com.