LEADING CSIRO RESEARCH SCIENTISTS and dieticians share the latest finding on gut health, along with 60 delicious recipes.
We know that the gut – in particular, 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.
Also included are go-to lists of good fibre choices for your pantry, fridge and freezer; simple tips and sample meal plans; and 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.
LEMONGRASS STEAK SKEWERS WITH TABBOULEH
SERVES 4 | PREP: 25 MINS | COOK: 10 MINS
- 2 stalks lemongrass, base and tough outer leaves removed, roughly chopped
- ¼-½ tsp dried chilli flakes
- 5cm piece ginger, peeled and roughly chopped
- 4 garlic cloves, roughly chopped
- 1⁄3 cup (80 ml) rice wine vinegar
- ¼ tsp freshly ground black pepper
- 800g rump or flank steak, visible fat removed, sliced into long 2 cm thick strips
- 1 tbsp extra-virgin olive oil
- 3 green capsicums, thickly sliced
- lemon wedges, to serve
- 3 cups (360g) cooked white quinoa
- 1 small red onion, finely diced
- 1 Lebanese cucumber, finely diced
- 250g cherry tomatoes (or 2 small regular tomatoes), chopped
- 1 cup mint leaves, finely chopped
- 1 cup flat-leaf parsley leaves, finely chopped
- 1 cup coriander leaves, finely chopped
- 3 tbsp unsalted pistachio kernels, finely chopped
- 2 tbsp pumpkin seeds (pepitas)
- 1 tbsp extra-virgin olive oil
- juice of 1 lemon
Place the lemongrass, chilli flakes, ginger, garlic, rice wine vinegar and pepper in a food processor or blender and blitz to form a chunky paste. Tip into a large shallow bowl, add the steak strips and turn to coat. Thread the steak evenly onto 12 skewers (use metal skewers if you have them; if not, soak wooden skewers in water for a few minutes before threading so they don’t burn).
Preheat a barbecue grill or flat plate to high. Brush the skewers with olive oil, then place on the hot plate with the capsicum and cook for 1–2 minutes each side until lightly charred on the outside. If you don’t have a barbecue, heat a large frying pan or chargrill pan over high heat, then drizzle the olive oil into the pan instead of brushing the skewers. Cook as above. Remove the skewers and set aside to rest for a few minutes.
To make the tabbouleh, combine all the ingredients in a bowl.
Divide the tabbouleh and skewers among four plates and serve with lemon wedges.
ROASTED STRAWBERRIES & RICOTTA
SERVES 4 | PREP: 10 MINS | COOK: 25 MINS
- 500g strawberries, hulled and halved
- 2 tsp extra-virgin olive oil
- 2 tsp vanilla extract
- finely grated zest and juice of ½ lemon
- 3 tbsp unsalted pistachio kernels, roughly chopped
- 2 cups (500g) reduced-fat fresh ricotta
Preheat the oven to 180°C (160°C fan-forced) and line a large baking tray with baking paper.
Place the strawberries, olive oil, vanilla and lemon zest and juice on the prepared tray and toss together with your hands. Spread out in a single layer, then place in the oven and roast for 20–25 minutes until the strawberries are caramelised, but still holding their shape.
Meanwhile, heat a frying pan over medium heat and toast the chopped pistachios, tossing regularly, for 5 minutes or until golden.
Divide the ricotta among four bowls and spoon the roasted strawberries over the top. Finish with a sprinkling of pistachios and serve.
The CSIRO Gut Care Guide by Michael Conlon, Pennie Taylor, Dr Cuong D Tran and Megan Rebuli, Published by Macmillan, RRP $39.99, Photography by Rob Palmer