Recipes………
CSIRO Gut Care Guide WE KNOW THAT OUR GUT MICROBIOME PLAYS A CRUCIAL ROLE IN OUR WELLBEING, HELPING TO MAINTAIN THE HEALTH OF OUR IMMUNE SYSTEM, BRAIN AND METABOLISM. Eating the right types of foods, especially those high in dietary fibre and resistant starch, can support a healthy population of gut microbes and benefit our overall health. In this follow-up to the bestselling Healthy Gut Diet, leading CSIRO research scientists and dietitians share the latest findings on gut health, including the essential role of fibre in creating a diverse and resilient gut microbiome; how the gut barrier and microbiome changes as we travel through life; and the influence of gut microbes on the rest of our body, including our mood and the potential benefits of probiotics, prebiotics and fermented foods. Plus, there are 60 delicious fibre-fuelled recipes including Banana nut granola, Crispy chilli eggs, Golden fish tacos and Sumac chicken with tahini yoghurt – all designed to deliver a range of different fibres and nutrients to boost your gut health.
SMOKY TEMPEH KALE CAESAR
METHOD 1. Preheat the oven to 180°C (160°C fan-forced). 2. Spread out the bread cubes on a baking tray and bake for 10 minutes until crisp. Remove and set aside. 3. To prepare the smoky tempeh, place the tempeh, paprika and a small drizzle of olive oil in a bowl and toss to coat well. Heat half the remaining olive oil in a large frying pan over medium–high heat, add half the tempeh slices and cook for 3 minutes each side until golden brown and crisp. Remove and set aside. Repeat with the remaining olive oil and tempeh. 4. To make the dressing, mix together all the ingredients in a small bowl. Add 2 tablespoons water to thin it out (this helps it spread further over the salad). 5. Place the brussels sprouts and kale in a large bowl, drizzle over the lemon juice and use your hands to massage it into the greens for about 30 seconds until they soften. Add the lettuce, cucumber, cherry tomatoes and croutons and toss to combine. Pour over the dressing and lightly toss to coat well. 6. Divide the salad among four bowls, top with the tempeh and roasted almonds and serve.
F ROYO BITES IN G R EDIENTS
SERVES: 6 PREP: 10MINS + FREEZING TIME • 1 cup (250g) reduced-fat natural yoghurt • 250g fresh or frozen strawberries, hulled • juice of 1/2 lemon • 3 tablespoons cashew butter (or any nut butter) • 3 tablespoons coconut flakes
The CSIRO Gut Care Guide by Michael Conlon, Dr Pennie Taylor, Dr Cuong Dr Tran and Megan Rebuli, Published by Macmillan Australia, RRP $39.99. Photography by Rob Palmer.
METHOD 1. Place the yoghurt, strawberries, lemon juice and cashew butter in a blender and blend until smooth. Stir through the coconut flakes. 2. Spoon the mixture into the holes of an ice-cube tray (preferably with large square holes). Freeze for at least least 6 hours or overnight until frozen. 64 slim magazine Summer 2021/22
I N G R E D I E N TS
SERVES: 4 PREP: 20 MINS COOK: 20 MINS • 4 thin slices wholemeal bread, torn into 1 cm cubes • 1 bunch curly kale, stems removed,leaves roughly chopped • 150g brussels sprouts, trimmed and shredded • juice of ½ lemon • 1 cos lettuce, cut into thin wedges • 1 Lebanese cucumber, halved lengthways, thinly sliced into half moons • 250g cherry tomatoes, halved • 2 tablespoons unsalted roasted almonds, roughly chopped SMOKY TEMPEH • 340g tempeh, sliced into thin strips • 1 tablespoon smoked paprika • 1 tablespoon extra virgin olive oil DRESSING • 60g parmesan, finely grated • ½ small garlic clove, minced • juice of ½ lemon • 1⁄3 cup (90g) reduced-fat Greek-style yoghurt
