When I tell people that they can really get 40 grams of fiber or more per day, they usually find it hard to believe.

The trick here is to have a couple go-to dishes you can whip up in a jiffy when you realize that you’re falling short of ambitious goals for potassium, fiber or omega-3s.

Here’s a simple 10-minute dish you can make with your leftovers and a quick trip to Trader Joe’s. It’s loaded with 20 grams of fiber per serving (of course, a serving in this case is two bowls of food).

I call it 20 Grams of Fiber in 10 Minutes

  • Start by defrosting a bag of Trader Joe’s frozen artichoke hearts and chopping them roughly.
  • Heat up a couple tablespoons of olive oil over medium heat and add the artichokes along with some salt-free seasonings.
  • Once the artichokes start to brown, turn off the heat and mix in any leftovers you have (if you’ve been following the program, you should have a hodgepodge of chopped eggplant, ground chicken, or cooked lentils on hand).

This way, instead of having your leftovers with a side of brown rice, which might add 200 calories and 4 grams of fiber, you can get 16 grams of fiber with only 100 calories worth of artichoke hearts.

My guess is that the entire plate will have about 20 grams of fiber, 500 calories, and less than 100 milligrams of sodium. Easy, and delicious.

Take home message: Fresh or frozen artichoke hearts are a great way to get a “dose” of fiber with any meal.