Dr Megan Rossi's new book.SuppliedWhen we feed ourselves,we're also feeding millions of microbes that live in our gut. So says Australian dietitian Dr Megan Rossi,now a leading research fellow at King's College London,where she is investigating how nutrition can help improve our digestive health.
And one of the best ways to feed our gut,Rossi says,is to feed it plant-based food. Whether or not you are a committed vegan,there's one simple way to look after your gut health:eat a range of plants filled with fibre and nutrients.
"It's not just about quantity,but also variety. The more diversity,the better,"she writes in her new cookbookEat More,Live Well."The beauty of plant-based eating is it naturally makes your diet more abundant and diverse."
Here,Rossi shares four delicious recipes that are good for your tastebuds,and your gut.
Eat-the-rainbow pancake stack
Nature features so many amazing colours,and this family-favourite breakfast celebrates just that. Alongside the array of gut-loving phytochemicals with their brilliant tones,these rainbow pancakes have just four simple base ingredients and not a food dye in sight. Ease,taste and gut-love flipped into one.
INGREDIENTS
Base
- 2 large eggs
- 2 ripe bananas (approx. 200g)
- 50g porridge oats
- extra virgin olive oil,for frying
Serves4
A delicious dinner rich in fibre and prebiotics.Andrew BurtonSpinach and ricotta ravioli revamped
Coming from an Italian family,homemade ravioli has always been part of our celebrations. But after moving to London and realising I didn't have the time or skill,it was either forgo one of my favourites or conjure up an easier and quicker alternative ... and so these delicious stuffed pasta shells were born. I couldn't let my microbes miss out on the feast,so I've ensured they contain over a third of your daily fibre needs and prebiotics too.
INGREDIENTS
- 20g pine nuts
- 20g parmesan,grated
METHOD
- Heat the olive oil in a saucepan and add the garlic. Cook for a couple of minutes until aromatic and then add the sun-dried tomatoes,chopped tomatoes,200ml water,basil,passata and some seasoning. Cook on a low heat for around 20 minutes with the lid off.
- In the meantime,make the pasta filling by heating a large saucepan and adding a splash of water and the spinach. Pop a lid on and let the spinach wilt for a couple of minutes. Then transfer to a sieve and squeeze out the excess water before putting into a food processor.
- Add the beans and peas,and blitz until roughly smooth (approximately 2 minutes). Stir in the ricotta and feta.
- Preheat the oven to 180C fan-forced (200C conventional).
- Lightly oil an ovenproof dish (approximately 25cm x 30cm). Pour in the tomato sauce and spread out in an even layer.
- Rinse the saucepan and fill with water. Bring to the boil and cook the pasta shells for 2 minutes less than the pack instructions,so they're just cooked and holding their shape. Drain the shells and,once they're cool enough to handle,stuff them with the filling and put into the tomato sauce. Repeat until you've filled all the shells.
- Scatter the pine nuts and grated parmesan over the top and pop into the hot oven. Bake for approximately 20 minutes until golden brown.
Tip Short on time? Scrap the tomato sauce recipe and use your favourite ready-made tomato and basil pasta sauce.
Storage Keeps in the fridge for 3 days. The uncooked filling can keep in the freezer for up to 1 month. Defrost overnight in fridge,then stuff your shells and bake until piping hot.
Serves4
Photo:Andrew BurtonUltimate raspberry and white choc muffins
Inspired by the muffins I used to get from my local bakery,these muffins combine my two favourite things:white chocolate and plants. The raspberries are a top source of gut-loving polyphenols too. What's more satisfying than a sweet,moist muffin,and knowing that you're five plant points closer to your 30 for the week?
INGREDIENTS
Storage These can be kept in an airtight container for 3 days or frozen for up to 3 months.
Makes 12 muffins
This is an edited extract fromEat More,Live Well by Dr Megan Rossi,Penguin Life,RRP $35. Photography:Andrew Burton.Buy now