Gut healthy recipes
When it comes to feeling energetic and full of life, gut health is key. Our gut is like a second brain. It is central to our digestion, immunity, mood, and even healthy skin. Taking care of your gut with the right foods can transform how you feel every day, especially as we journey through midlife and beyond.
Our gut is host to trillions of good and bad bacteria, that work together to keep us healthy. Feeding the good bacteria with nourishing, whole foods ensure balance, supports digestion, and boosts immunity. A healthy gut also plays an important role in mental clarity and emotional wellbeing.
Some of the best foods to incorporate daily to nurture your gut microbiome include Greek yogurt, sauerkraut, kefir, kimchi, asparagus, bananas, garlic, onions, chia seeds, apples, bone broth, Swiss chard (and leafy greens), legumes, almonds, raspberries, kombucha, parsnips, broccoli, Brussel sprouts, peas, ginger and olive oil. These are just some of the top foods for your gut health.
It is also important to minimise processed food and drinks as they may contain additives and ingredients that negatively impact your gut health.
Please note, when making changes to your diet, start slowly (especially if you are new to high-fibre or fermented foods), introduce them gradually to avoid gas or bloating. And always consult a medical professional for expert advice.
Here are some gut healthy recipes to include in your weekly meals to promote good gut health.
Mexican chicken and black bean chilli
1 tbsp olive oil
1 medium onion, thinly sliced
2 cloves of garlic, chopped
30g bunch of fresh coriander, stalks and leaves chopped separately
1 tsp ground cumin
½ tsp ground coriander
1 pinch of dried chilli flakes
2 skinless chicken breasts, cut into 1cm strips
1 x 400g tins of chopped tomatoes
1 x 400 g tin of black beans, drained
For the tomato salsa
4 ripe tomatoes, roughly chopped
1 green chilli, seeds removed and chopped
3 spring onions, trimmed
Juice of 1 lime
1 tbsp olive oil
To serve
4 wholemeal flour tortillas
1 little gem lettuce, leaves pulled apart and torn
100g low fat Greek style yoghurt
Heat the olive oil on medium in a large pan and add onions and garlic. Cook for 5 minutes until soft. Add chopped coriander stalks, ground cumin, ground coriander and chilli flakes into the pan with the chicken strips. Mix and add can of tomatoes and bring to the boil. Reduce the heat to low and simmer the chicken, partly covered, for 20 minutes.
Lastly add the drained black beans and cook for another five minutes. The chicken and bean mixture should be quite thick.
To make the salsa.
Mix the chopped tomatoes, green chilli and spring onions and place in a small bowl. Add the chopped coriander leaves, a squeeze of lime juice (to taste) and a drizzle of olive oil.
To assemble the tortillas.
Warm each tortilla in a hot frying pan or griddle until the outside begins to char. Place the chicken and bean mix, torn lettuce leaves, a dollop of Greek yoghurt and a tablespoonful of salsa on the tortilla and fold in half.
Vegetarian version – omit the chicken and serve the beans with grated cheddar cheese, salsa, and yoghurt.
If time is short serve tortillas with slices of avocado instead of making up the tomato salsa.
Spicy chickpea stew
1 tbsp olive oil
2 onions, roughly chopped
2 green capsicums, deseeded and cut into cubes
1 tbsp ground coriander
1 tsp ground cumin
2 tsp hot chilli powder (or to taste)
500ml passata
2 x 400g cans chickpeas
2 tsp vegetable stock powder
40g flame raisins
½ lemon, juiced, flesh scooped out and white pith removed, then zest finely chopped (you’ll need 2 tsp)
350g cauliflower florets
15g parsley chopped
140g wholemeal couscous, optional
40g toasted flaked almonds, optional
Heat the oil in a large, lidded pan over a medium heat and fry the onions for 10 mins, stirring often until golden. Stir in the capsicum and cook for 5 mins more.
Add the chilli powder, coriander and cumin, stir briefly, then add the passata and chickpeas along with the liquid from the cans.
Stir in the stock powder, raisins and lemon zest, then add the cauliflower. Cover tightly and simmer over a medium heat for 15-20 mins until the cauliflower is tender. Stir in half the parsley.
Meanwhile, put the couscous in a heatproof bowl and pour over 175ml boiling water from the kettle. Stir in the lemon juice, then cover and let stand for about 10 mins until the couscous has absorbed the liquid and is tender. Stir in the toasted flaked almonds and most of the remaining parsley.
Divide half the couscous between two plates and top with chickpea stew and the rest of the parsley.
Cannellini, zucchini and herb patties
2 x 400g tins cannellini beans, rinsed and drained
2-3 tbsp extra virgin olive oil
1 red onion, finely diced
1 clove garlic, crushed
Large handful fresh flat-leaf parsley, chopped
Large handful fresh thyme leaves (no stems)
1 zucchini, grated
1 cup hemp seeds for coating (for a firmer patty, add extra ½ cup seeds to patty mix)
2 tbsp freshly ground linseed
6 tbsp boiled water
2 tbsp tomato paste
Salt and pepper, to taste
In a large bowl, mash cannellini beans with a fork. Heat 2 tsp of olive oil in a frying pan on low heat, add onion and sauté. After 1 minute, add garlic and cook for another 2 minutes, or until onion is cooked. Add to bowl with cannellini beans, then add zucchini, parsley and thyme. If using extra hemp seeds, add now, mix through.
Mix linseeds with boiling water to form a paste. Add to mix with tomato paste and mix well to combine. Season with salt and freshly ground pepper. Chill mixture in fridge for 30 minutes before making patties.
Place hemp seeds in a shallow bowl or on a plate. Use your hands to form round patties and flatten slightly. These will feel soft, but with careful handling the patties will stay together. Coat them completely in the seeds, re-forming their shape as you coat.
Heat remaining 1-2 tbsp of oil in frying pan on medium heat. Add patties. Depending on pan size, you can cook 3-4 at once. Use two egg slides to move the patties and reshape if needed when flipping. Cook 2 minutes on each side, turning gently and not letting the hemp coating burn. Gently remove from pan. If preferred, they can be baked in oven for a further 10-15 minutes.
If barbecuing, BBQ on a grill oiled with olive oil for an authentic char-grilled finish.
Serve with chutney, tomato relish or Kasundi and a leafy salad.
Pea Pasta Sauce
3 cloves garlic, thinly sliced
½ cup extra-virgin olive oil
2 cups frozen green peas
1/4 cup fresh mint leaves, gently packed
1/2 cup water
1/2 teaspoon kosher salt
Freshly ground black pepper, to taste
2 tablespoons freshly squeezed lemon juice
Add the garlic and olive oil to a small pot and put on a stove set at medium-low heat. Cook the garlic until it begins to caramelize, around 2-3 minutes. Remove the pot from the stove.
While the garlic is cooking, set a large pot of water over high heat. When the water is boiling, add peas and cook for 2 minutes. Use a slotted spoon to remove the peas. Save the water to cook the pasta of your choice.
Add the peas, garlic, oil and remaining ingredients to the blender. Blend on the highest settling until you have a smooth puree. Taste and adjust with salt, pepper and lemon, as needed.
Pour over your favourite pasta. Enjoy!
Sources:
https://puregoddess.com.au/blogs/news/10-best-foods-for-gut-health-how-to-boost-digestive-wellness
https://parade.com/1212559/emilyshiffer/best-gut-health-foods/
https://loveyourgut.com/recipes/mexican-chicken-black-bean-chilli/
https://www.bbcgoodfood.com/recipes/spicy-chickpea-stew
https://www.jeanhailes.org.au/recipes/cannellini-zucchini-hemp-and-thyme-patties
https://emersonhealth.org/11-foods-for-gut-health-and-recipes/
