Charlotte @nutritional.biochemist is here to share her best gut-friendly recipes for optimal health. More recent advances in the science of the microbiome have demonstrated the key role dietary fiber can have on the diversity and composition of the gut microbiome (1). These quick and simple recipes are rich in fiber and provide important bioactive compounds such as polyphenols that can help support gut bacterial growth and the immune function.
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High Plant Protein Chocolate Tiffin
Mornings can be a hectic time for many people and so these bars are perfect for a quick and healthy breakfast-to- go or following a workout, as they are refined sugar free, packed with plant protein and loaded with fibre to help reach the 30g/day recommended fiber intake.
Prep: 5 mins
Serves 6-8
Ingredients:
50g dates
50g apricots
¼ tsp extra virgin olive oil
1 tbsp cacao powder
1 tbsp flaxseed
1 tbsp chia seeds
25g coconut butter
¼ tsp cinnamon
1 tbsp agave nectar
50g oats
150g dark chocolate melted (minimum 85%)
1 tbsp of desiccated coconut
Note: A minimum of 85% dark chocolate is suggested to gain greater nutritional benefits and reducing the likelihood of the chocolate containing other ingredients of dairy and high levels of added sugar. Nutritional benefits include cocoa providing a source of antioxidants and essential micronutrients such as iron, magnesium, and zinc.
Method:
To make these tiffin squares, start by adding apricots and dates to a food processor and blending them until they are well combined and sticking together. Then, add in the rest of the ingredients until a consistent mix is formed. Next, scoop out the dough from the food processor and press it into a single flat layer on a lined baking tray. Finally, top the entire dough base with melted chocolate and sprinkle with desiccated coconut. The chocolate may be melted in a microwave or on the stove, just be sure to avoid burning. Once you’ve completed these steps, simply leave the tray in the fridge to set for a couple of hours and cut them into even squares.
Carrot cake cookies
(Gluten free, dairy free, refined sugar free)
These delicious cookies are loaded with fibre and free from refined sugar, preventing the blood sugar roller coaster. Contains numerous beneficial compounds including cinnamaldehyde which possesses anti-inflammatory and antioxidant activities.
Prep time: 5mins
Cook time:10-15mins
Serves: 6
Ingredients
1 cup of gluten free oats
2 bananas
2 grated carrots
1 cup of nut/seed butter of choice
1 tsp cinnamon
1 tsp ginger
2 tbsp honey
Protein powder optional
Directions:
Preheat oven to 180°C (fan-oven).
In a large bowl, mash the banana with a fork and add coconut butter (or any choice of nut butter) and thoroughly mix. Add in the remaining ingredients to form a thick sticky batter.
Fold in the grated carrots and mix completely using your hands.
Line a tray with baking paper and scoop an even amount of the mixture to add to the baking tray. Lightly press down with a fork to form the cookie shape.
Baker for 12-15mins until outside golden brown.
Remove from the oven and allow them to cool.
Eat and enjoy!
Cauliflower and Sweet Potato Micronutrient Loaded Muffins
High in vitamin C and vitamin A (in the form of beta-carotene), that are beneficial for the skin and immune function. Each muffin is high in fiber, with greater intakes of fibre associated with a reduced risk of developing cardiovascular disease.
Prep time: 10 mins
Cook time: 25 mins
Serves: 12 muffins
Ingredients:
1 cauliflower
3 free-range eggs
1 large, sweet potato
1 cup of oat flour
4 tbsp cacao nibs
1/3 cup of honey
¾ cup of coconut butter
Method:
Preheat the oven (180 degrees for a fan oven). Boil the sweet potato with the skin on, until soft.
Add all the ingredients to a food processor and blend until a smooth consistency is achieved.
Evenly divide the batter into a muffin baking tray and top each one with a sprinkle of cacao nibs.
Bake for 25 minutes, ensuring cooked through to the centre. Test with a toothpick that it comes out clean when placed into the middle of the muffin.
Leave on a cooling rack for at least an hour to firm up.
Eat and enjoy!
- Cronin, P., Joyce, S. A., O'Toole, P. W., & O'Connor, E. M. (2021). Dietary Fibre Modulates the Gut Microbiota.Nutrients, 13(5), 1655. https://doi.org/10.3390/nu13051655