9 Delicious Examples of Good-Gut Eating

Ten years ago, eating protein was the purported key to optimal energy. Now the focus has shifted to the microbiome—that hidden but vital community of bacteria in your gut that has huge effects throughout your body. (Protein still matters, but we’ll get to that later.) Good bacteria aid in digestion—essentially helping you retrieve energy from your food in the most efficient way. The energy-generating bacteria in your system will go bananas for these high-fibre meals.

BLUEBERRY CHIA OAT SMOOTHIE

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Serves 1

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Blend 1 c unsweetened soya milk; 1/2 c soft tofu, rinsed and drained; 1/2 c blueberries or strawberries; 1/2 banana; 1/4 c old-fashioned rolled oats; and 2 tsp chia seeds

FRUIT AND WHEAT

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Serves 1

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Combine 1/2 c shredded wheat (or rice noodles), 1/2 c strawberries, 1/2 banana, 2 Tbsp ground flaxseed, and 1 Tbsp walnuts in bowl. Top with 3/4 c unsweetened soya milk.

QUINOA SALAD

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Serves 6

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Toss 4 c cooked quinoa with 300 g artichoke hearts, drained and chopped; 1 c cooked corn kernels; 1c cherry tomatoes, halved; 3/4 c cooked edamame; 1 bell pepper, diced; and 1 jalapeño, sliced (optional). Whisk 4 Tbsp olive oil; 2 Tbsp lime juice; 1 clove garlic, minced; 1/4 tsp ground cumin; 1/4 tsp coriander; and 1/4 tsp salt. Toss dressing with quinoa mixture and top with fresh basil.

HUMMUS SANDWICH

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Serves 1

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Top 1 slice wholegrain bread with 1/4 c hummus; 2 slices tomato; and 1/2 avocado, sliced.
Drizzle with olive oil, and season with salt and pepper to taste.

SPINACH TOFU STIR-FRY

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Serves 4

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Cook 2 c brown rice. Heat 1 Tbsp canola oil in large skillet over medium heat and cook 400 g extra-firm tofu, cut into squares, 3 to 5 minutes, stirring occasionally, until golden. Stir in 2 cloves garlic, minced, and 1 tsp grated ginger and cook 1 minute longer. Stir in 300 g baby spinach and 1 Tbsp soya sauce and cook about 2 minutes. Combine with cooked rice and top with 2 Tbsp sesame seeds, 2 tsp sesame oil, and soya sauce to taste.

SESAME PEANUTTY NOODLES

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 Serves 8

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Prepare 450 g wholewheat spaghetti. Toss with 1 red bell pepper, cut into thin strips; 2 Tbsp thinly-sliced water chestnuts; and 1 carrot, cut into matchsticks. Whisk 1/2 c smooth natural peanut butter, 1/4 c rice vinegar, 1/4 c reduced-sodium soya sauce, 2 Tbsp lime juice, 1 Tbsp extra-virgin olive oil, 1 Tbsp honey, 2 tsp dark sesame oil, 2 tsp grated ginger, and 1 tsp salt and toss with pasta mixture. Top with 1 Tbsp toasted sesame seeds.

SNACKS

• 2 crackers with 2 Tbsp almond butter, 1/4 c sliced strawberries, and a drizzle of honey 
• 1/4 c trail mix
• 3 apricots and 1/4 c pistachios