LOVE YOUR GUT!
These nutritious recipes are packed with ingredients that promote optimal gut health.
Apricot and seed protein snack bars
You will need
140g dried apricot
150ml boiling water
40g oats
40g desiccated coconut
25g sunflower seed
1 Tbsp sesame seeds
15g dried cranberries
3 Tbsps hemp protein powder
1 Tbsp chia seeds
Method
Purée apricots in a food processor with 150ml boiling water and the oats, then scrape the mixture into a bowl. Toast coconut, sunflower seeds and sesame seeds in a non-stick pan over a low heat, then stir into the apricots with the cranberries, hemp powder and chia seeds to make a thick paste. Roll into a long log on a sheet of cling film. Wrap tightly, chill, then slice thinly to serve. Will keep in the fridge for two weeks.
Probiotic breakfast bowl
You will need
1 handful baby spinach leaves
1 serving Wazoogles Green Smoothie (available at health food stores and pharmacy chains)
2 kiwi fruit, peeled
1 banana or ½ avocado
1 cup water or coconut water
1 cup ice
2 Tbsps natural Greek-style yoghurt or coconut yoghurt
Method
Combine all the ingredients in a high-speed blender.
Blend until smooth and creamy.
Pour into two bowls or glasses.
Garnish with kiwi fruit and enjoy.
Roasted sweet potato bowl with carrot and ginger vinaigrette
Ingredients
6 cups cooked brown rice (about 3 cups uncooked)
1 cup shredded kale
1 cup roasted sweet potatoes, cut into 25mm cubes
1 ripe avocado, pitted, peeled, and cubed
1 cup leftover roasted vegetables (optional)
Carrot-ginger vinaigrette
3 carrots, peeled and roughly chopped
2 Tbsps yellow onion, roughly chopped
½ cup rice vinegar
2 Tbsps reduced soy sauce
2 Tbsps water
2 Tbsps peeled and roughly chopped fresh ginger
Method
In each of four individual serving bowls, add 1½ cups brown rice. Top each with an equal amount of avocado cubes, sweet potato, shredded kale, and leftover roasted veggies, if available.
For the vinaigrette, combine all of the ingredients in a blender and blend until smooth.
Top each serving bowl with 2 Tbsps of the carrot-ginger vinaigrette and mix with a fork. Serve at room temperature or heat, as desired.
Vietnamese chicken pho
Ingredients
170g dried rice noodles
6 cups chicken stock
170g cooked, shredded chicken
2 bok choy, quartered
1 bunch Chinese broccoli
1 long red chili
2 spring onion (green part only if you’re on the low FODMAP diet)
Salt and pepper
Method
Prepare your rice noodles. Place them in a large bowl and cover with warm water. Allow to soften, then drain and set aside.
Place the chicken stock and shredded chicken in a large pot and bring to a simmer. Quickly add the bok choy and Chinese broccoli into the stock to blanch them, then take the pot off the heat.
To serve
Divide the noodles between 4 large soup bowls. Pour over the stock mixture, ensuring each bowl has equal amounts of chicken and vegetables. Garnish with chopped chilli and spring onion. Season with salt and pepper (optional). Serve immediately.
