One of the most vital ways to support your gut health (plus overall wellbeing and vitality) – is through the foods you choose to nourish yourself with.
The gut is a powerful and resilient organ, requiring a diversity of nutrients to thrive. The foundations of a gut-friendly diet include high-fibre fruits and vegetables, fermented foods, a mixture of protein sources, as well as prebiotics and high-quality probiotics (through foods and supplementation).
These are some of my top recipes to support a happy gut and aid digestion. Give them a go to satisfy your tastebuds and tummy!
Banana Bread Overnight Oats
Say ‘good morning’ to your gut with our fibre-packed breakfast delight! Featuring a blend of mashed banana, cinnamon, oats, chia seeds plus a scoop of JSHealth Vitamins Protein + Probiotics formula starring probiotic strain Lactobacillus Rhamnosus GG (LGG), it’s the ultimate way to kickstart your day and your digestion. Top with a sprinkle of walnuts for an extra crunch.
Ingredients:
⅓ cup rolled oats
1 tbsp chia seeds
½ banana, mashed
½ serve JSHealth Vitamins Vanilla Bean Protein + Probiotics
½ tsp cinnamon
¾ cup milk of choice
To serve:
½ banana, sliced
1 tbsp peanut butter
Sprinkle of crushed walnuts, optional
Extra sprinkle of cinnamon
Method:
Combine the mashed banana, oats, chia seeds and protein powder in a bowl or jar. Whisk to combine. Pour in the milk and whisk again.
Place the oats in the fridge for 30 minutes or until the mixture has thickened. I like to make mine the night before, ready to grab and go in the morning.
Remove from the fridge and loosen with some additional milk if needed. Top with sliced banana, peanut butter, cinnamon and a sprinkle of walnuts, if desired.
Pumpkin & Lentil Soup
Simple to make and so rich in flavour, this soup is my go-to for a satisfying dinner to warm me from the inside out! I love the blend between the sweet richness of pumpkin alongside the hearty depth of red lentils. Top with a sprinkle of dukkah and serve with crusty sourdough.
Ingredients:
2 tbsp extra virgin olive oil
1 brown onion, diced
2 cloves garlic, sliced
¼ (750g) kent/jap pumpkin, skin removed & chopped into chunks
1 cup red spilt lentils, rinsed and picked
4 cups vegetable stock
To serve:
4 tbsp dukkah
4 slices sourdough, or bread of choice
Method:
Heat the olive oil in a large saucepan or crockpot over a medium heat.
Add the onion and garlic cloves and sauté for 4-5 minutes or until the onion has softened.
Add the pumpkin, red split lentils and vegetable stock. Season with black pepper. Bring to a boil and then reduce the heat to a simmer. Simmer for 20 minutes or until the pumpkin is cooked through and soft.
Remove from the heat and blend using a stick blender. You can also blend the soup in a food processor once cooled.
Ladle into serving bowls and top with a drizzle of extra virgin olive oil and a sprinkle of dukkah. Serve with toasted sourdough or bread of choice.
Pearl Couscous & Roasted Veggie Salad
Our latest salad is a real prep-ahead champion! It stars a colourful blend of roasted veggies (that your microbiome will love!) on top of a bed of fluffy couscous garnished with our signature ‘salad sprinkle’ (keep in the fridge to add to your next salad or on top of yoghurt!) of crunchy nuts and seeds. The best part? This stores well and tastes even better the next day, perfect for meal prep or quick weekday lunches. Customise with your choice of protein – we love shredded chicken, boiled eggs or chickpeas for a vegan option.
Ingredients:
1 sweet potato, cubed
1 zucchini, sliced
1 red capsicum, in chunks
1 red onion, sliced into moons
2 tbsp extra virgin olive oil
1 cup pearl couscous, use quinoa for gluten-free
¼ cup chopped chives
2 tbsp chopped dill
3 tbsp pine nuts
3 tbsp pistachios
¼ cup pumpkin seeds
For the dressing:
2 tbsp extra virgin olive oil
1 tbsp lemon juice
2 tsp maple syrup
2 tsp wholegrain mustard
1 small clove garlic, chopped
Method:
Preheat the oven to 200°C or 390°F. Line a baking tray with baking paper. Add the sweet potato, zucchini, capsicum and red onion to the tray. Drizzle the oil over the top and season with sea salt and black pepper. Bake for 30 minutes or until golden cooked through. Note: the key here is to chop the sweet potato smaller than the other vegetables so that they all cook in the same amount of time.
Cook the pearl couscous as per the packet instructions. We like to cook ours in vegetable stock.
To make the salad sprinkle, heat a fry pan over a medium heat. Add the pine nuts, pistachios and pumpkin seeds along with a sprinkle of sea salt. Fry for 4-5 minutes, tossing occasionally. Keep an eye on the mixture to make sure it doesn’t burn.
To make the dressing, whisk together all of the ingredients in a small bowl or jar.
Combine the cooked couscous, roasted vegetables, herbs, dressing and half of the seed sprinkle in a bowl. Toss to combine and serve.
Keep any leftovers stored in the refrigerator for up to 3 days. The salad sprinkle can be stored in a sealed container or jar for up to two weeks.
Almond Butter, Chickpea & Sweet Potato Curry
This beautifully fragrant vegan curry is packed with plant protein from the chickpeas and almond butter. Plus, it features quality fats, wholefood carbohydrates, and is seasoned with spices and herbs for a nourishing, flavoursome dish. The ultimate comfort food to cosy up with and enjoy a dose of gut-loving fibre!
Ingredients:
1 sweet potato, diced
1 tbsp extra virgin olive oil
1 400ml (14.1oz) tin coconut milk
2 tbsp tomato paste
3 tbsp almond butter
2 tsp coconut oil
2 cloves garlic, minced
½ bunch coriander, stalks finely chopped, leaves reserved
1 tbsp curry powder, we used curry madras
½ cup vegetable stock
1 400g tin chickpeas, rinsed and drained
2 cups baby spinach
To serve:
1 ½ cups cooked brown rice
1 tsp chilli flakes, optional
Method:
Preheat the oven to 180°C or 360°F. Line a baking tray with baking paper. Spread the sweet potato chunks across the baking tray and drizzle with extra virgin olive oil. Season with sea salt.
Bake for 25-30 minutes or until golden and cooked through.
In a mixing bowl, whisk together the coconut milk, tomato paste and almond butter until smooth. Set aside.
Melt the coconut oil in a saucepan over a medium-high heat. Add the minced garlic and coriander stalks and sauté for 2-3 minutes.
Add the curry powder and cook whilst stirring for an additional minute. Next add the coconut and almond butter mixture to the pan, along with the vegetable stock. Bring to a boil, then reduce the heat and simmer for 5 minutes.
Add in the chickpeas and baby spinach, and continue to cook until the spinach is wilted. Stir through the cooked sweet potato. Season to taste with sea salt and black pepper.
Serve with the brown rice, coriander leaves and chilli flakes, if using.