Everyone loves tacos as they are an easy and fun way to feed family or friends. You can pretty much prepare all of the components ahead of time (fishcake mixture uncooked), the savoury yoghurt (probiotic) and the onion, chilli and mango salsa (prebiotic). They are light and great for your gut!
SLUGGISH BOWEL OR CONSTIPATION?
Increasing plants in your diet during the day can help ‘get you moving’ and relieve the bloating that so often comes along with constipation.
These Baked Pumpkin and Chickpea Felafel are so delicious, you wouldn’t even know that they are loaded with plants!
This porridge is not what it appears! It is simple and versatile and solid like a slice. It can be made ahead of time for the coming week and is delicious warm or cold. It is loaded with fibre, which can help fill you up for a satisfying breakfast or hearty snack.
Inspiration taken from www.onceuponachef.com
These muffins are healthy but tasty! They are high in fibre, including resistant starch from green banana flour and oats and contain no added sugar (apart from that in the choc chips, which you could omit as a preference). They are nut free and perfect for lunch boxes. They can adapt easily to the fruit you have available. I only had 1/2 banana when making this batch so used 1/2 cup tinned pears to make up the rest. If you don’t have green banana flour on hand, you can boost the oats or wholemeal SR flour or swap it for almond meal or LSA.
Orange veggies are loaded with beta-carotene which our body converts to vitamin A. Vitamin A can help protect our body against disease by strengthening our immunity and mucous membranes.
BarleyMax(TM) is a CSIRO developed grain that has a large number of different fibres, including those with prebiotic properties, which act as fuel to encourage growth and activity of beneficial bacteria in our gut. These cookies incorporate a pre-launch sample of the BarleyMax flour as well as EVOO to boost the good fat content of the cookies. The kids won't know the difference and will be begging for more!
PREBIOTIC EGGPLANT & CHICKPEA CURRY
This vegan curry is so light that it can be enjoyed even on a balmy summer evening.
It's loaded with prebiotic fibres and resistant starch rich foods to feed healthy gut microbes, and topped with fresh summer greens and mini-roma tomatoes for a vitamin C boost to break down phytates in the grains and legumes.
Probiotics are helpful bacteria that thrive on raw food and are essential for life.
This delicious Probiotic Green Smoothie uses coconut water kefir as a probiotic base in combination with a swag of prebiotic fibres and healthy fats that your digestive system will love!
There is something very satisfying about starting your veggie intake before 9am in the morning!
Image credit: The Minimalist Baker
Banana oatmeal pancakes are easy to pre-prepare as breakfast-on-the-go. Oats contain resistant starch fibre which is a type of fibre that selectively feeds your good gut bacteria, helping them to produce good compounds to keep you healthy. Adding yoghurt to the mix gives a protein boost for a post-workout recovery meal.
As much as I love tortilla soup, the toppings are my favourite part. Avocado, black beans, coriander, lime, crispy tortilla strips, the options are endless.
Cauliflower are in abundance in Autumn and Winter in Australia. The name comes from the Latin word ‘caulis’ (cabbage) and flower. They come from the Brassica family of vegetables, known for their disease-fighting properties.
Research has shown that fluid intake is improved when drinks are chilled (~15 °C), flavoured and contain sodium (salt). This makes this home made sports drink an ideal choice during exercise.
These muffins are a great way to try and boost your kids veggie intake without the battle. Swap nuts for seeds to add them to school lunch boxes.
Most people, even those with the 'windiest tummies' can tolerate a small amount of legumes. We recommend starting with a teaspoon of hummus if you are unsure and gradually increasing the amount to establish your threshold level. Dried legumes should be soaked for at least 18 hours to remove most of their poorly absorbed sugars which are responsible for producing gas. Don't forget to discard the soaking water and use fresh water for cooking.
This salad is simple and delicious. Adding olive oil (a monounsaturated fat) to your salad can help lower your blood cholesterol.
Oats are a good source of soluble fibre and low GI to help you feel fuller for longer.
We often refer to this as our ‘anti-ageing salad’ as it is jam packed with good oils, vitamins & minerals, antioxidants and low GI grains. We have combined flavoursome herbs and fresh seasonal produce with a splash of salt-reduced Asian sauces to provide a taste experience that you will want to revisit again and again. Topped with a lovely fresh fillet of salmon, the fish oil helps to reduce excessive inflammation in the body and may be useful in protecting our heart & joints, improving brain function and reducing our risk of some cancers. Leaf herbs such as coriander and cruciferous vegetables like broccolini were added as rich sources of antioxidants. Ginger has been traditionally used to stimulate appetite and soothe the digestive system and avocado provides a bonus dose of folate. Lime is loaded with Vitamin C and tops off this simple to prepare lunch or dinner salad. We hope you enjoy it.
This vibrant baby beet salad is rich in colourful vegetables, vitamins, minerals and antioxidants. Perfect for any time of the year, it is tossed with seasonal herbs and is begging for your personal touch, whether it be walnuts, watercress or white wine vinegar. A crumbling of Greek or goat’s feta adds protein to the dish, which will make it satisfying enough on its own as a small meal. Wrapping the beets in foil to bake in the oven gives them a sweet flavour not experienced with boiling. A sprinkling of lightly roasted walnuts add extra good fats for brain function and before you know it, this salad will become a year-round staple in your household.
These delicious Bliss Balls contain the perfect combination of protein and carbohydrates for a great post-work-out snack. You can even swap the nuts for more seeds to make them a school-friendly lunchbox snack.