Gut Health Nourishing Bowl – Part 1 | Lentil and Purple Sweet Potato
Introduction
Gut health is a hot topic these days, and for good reason. The gut microbiome plays a vital role in our overall health, influencing everything from digestion to immune function and even mood. By choosing the right foods, we can support our gut health and enjoy delicious, nourishing meals at the same time. Our Gut-Healthy Nourishing Bowl is packed with ingredients that are not only flavorful but also beneficial for your gut. Read on to learn more about how the ingredients in this bowl can impact your gut health and help you feel your best.
How Foods Impact Gut Health
- Fiber: A diet high in fiber promotes the growth of beneficial gut bacteria. Foods like lentils, spinach, and sweet potatoes in this bowl are excellent sources of dietary fiber.
- Probiotics: Fermented foods such as sauerkraut and pickled radishes contain live bacteria that can help replenish the gut microbiome.
- Healthy Fats: Avocados provide healthy fats, which support gut health and help reduce inflammation.
- Prebiotics: Certain foods contain prebiotics, which feed the good bacteria in your gut. Purple sweet potatoes and avocados are both great sources of prebiotics.
Gut Benefits of Ingredients in This Recipe
- Lentils: High in dietary fiber, lentils promote regular digestion and are packed with plant-based protein, iron, and folate.
- Purple Sweet Potato: Rich in antioxidants and fiber, purple sweet potatoes feed beneficial gut bacteria and support digestion.
- Spinach: Contains both soluble and insoluble fiber, aiding digestion and acting as a prebiotic.
- Avocado: A healthy fat source that’s also rich in fiber, avocados help nourish beneficial bacteria and support gut lining integrity.
- Beetroot-Infused Sauerkraut: Fermented foods like sauerkraut are probiotics that help improve gut flora and overall digestive health.
- Tomato: High in antioxidants and lycopene, tomatoes support immune function and digestive health.
- Pickled Radish: Fermented radishes contain probiotics, supporting gut flora balance.
- Hummus: Made from chickpeas, hummus provides fiber and protein while supporting healthy digestion.
- Apple Cider Vinegar: Known for its probiotic properties and ability to support digestion.
Gut-Healthy Nourishing Bowl
This Gut-Healthy Nourishing Bowl is a vibrant and wholesome meal designed to support your digestive health. Featuring pre-cooked lentils drizzled with a tangy apple cider vinegar sauce, roasted purple sweet potato, sautéed spinach, creamy avocado, beetroot-infused sauerkraut, fresh tomato slices, and pickled radish, this bowl is a feast for both the eyes and the palate. Topped with a dollop of hummus, this nutrient-rich bowl provides a balanced blend of flavors and textures, making it a perfect choice for a nourishing and satisfying meal.
- Prep Time: 15
- Cook Time: 20
- Total Time: 35
Ingredients
For the Bowl:
- Pre-cooked lentils
- 1 purple sweet potato (roasted with olive oil and salt for 20 minutes)
- Spinach (sautéed)
- 1 avocado (sliced)
- Beetroot-infused sauerkraut
- 1 tomato (sliced)
- 1 tbsp hummus
- 2 pickled radishes (pickled in 2 tbsp rice vinegar, 1 tsp maple syrup, 1 tsp sesame seed oil)
- Additional avocado slices
Sauce for Lentils:
- 1 tsp apple cider vinegar
- 1 tsp maple syrup
- Squeeze of lemon juice
- 2 tsp chopped spring onion
Instructions:
1. Prepare the Lentils:
- Cook the pre-cooked lentils according to the packet instructions.
- In a small bowl, mix together 1 tsp apple cider vinegar, 1 tsp maple syrup, a squeeze of lemon juice, and 2 tsp chopped spring onion.
- Pour the sauce over the cooked lentils and stir to combine.
2. Prepare the Vegetables:
- Preheat the oven to 200°C (400°F).
- Cut the purple sweet potato into cubes, toss with olive oil and salt, and roast in the oven for 20 minutes or until tender.
- In a frying pan, sauté the spinach until wilted.
- Slice the avocado and tomato.
- In a small bowl, mix 2 tbsp rice vinegar, 1 tsp maple syrup, and 1 tsp sesame seed oil. Add thinly sliced radishes and let them pickle for at least 10 minutes.
Instructions
- n a large bowl, arrange the cooked lentils at the center.
- Surround the lentils with roasted purple sweet potato, sautéed spinach, sliced avocado, beetroot-infused sauerkraut, tomato slices, pickled radish, and additional avocado slices.
- Drizzle the hummus over the bowl as desired.
Nutrition
- Calories: 400
- Sugar: 8g
- Sodium: 450mg
- Fat: 18g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 12g
Mix and Match
Feel free to customize the ingredients in this Gut-Healthy Nourishing Bowl based on your preferences or what you have available. Swap out the lentils for quinoa, or add more fermented foods like kimchi for an extra probiotic boost.
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