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Digestion-friendly recipes

Digestion-friendly recipes

Go Athlete bone health guidelines the Scenes with Brit. Due Digfstion-friendly Boosted fat metabolism vibrant colours in Digestion-fdiendly tomatoes and watercress, you will also get a wealth of polyphenols, which promotes the health of the gut. Brown rice and walnuts are an excellent source of fiber. Make a nutritious lunch by combining wholemeal rice with salmon and a gut-friendly miso and kefir dressing. Fu, Yawei et al. Digestion-friendly recipes


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Digestion-friendly recipes -

The combination of herbs and spices also increases the diversity of plants in the dish and adds additional micronutrients. Warm the olive oil in a large pan and add the onion, celery, red peppers, garlic, smoked paprika and cumin. Cook for a few minutes until the vegetables are soft but not coloured.

Add the beans and chopped tomatoes to the vegetables. Fill one of the empty cans with water and add it to the pan. Add half of the chopped coriander. Stir well and bring the pan to the boil. Turn the heat down to a simmer and cook for 20 minutes until the tomato sauce is rich and thick.

Add a splash of water if the sauce for the beans gets too dry. Divide the beans between four plates and scatter with crumbled feta cheese and chopped coriander.

Serve with baked sweet potato wedges or wholemeal brown rice. Cooking tip : Both the tender stalks and leaves of coriander can be chopped up and used in recipes.

This tasty, one pot meal is a real crowd pleaser that screams gourmet but is super simple to make. The peas and sugar snap peas provide soluble dietary fibre.

This means that it is a prebiotic, which acts as food for healthy gut bacteria to feed on. Soluble fibre dissolves in water and can help the passage of food through the gut and soften stools. It also contains ginger, which has been shown to help relieve gastrointestinal discomforts in clinical studies.

The colourful vegetables also contain polyphenols, which are known to increase the diversity of bacteria in the gut. Trim the spring onions and cut into 2cm lengths. Discard the outer layer of the lemongrass if using and finely chop the bottom part of the stem.

Drizzle a little oil into a large frying pan or wok and cook the spring onions, garlic, chilli, ginger, lemongrass, and pepper strips over a medium heat until soft but not coloured.

Add the prawns, sugar snap peas, peas, coconut cream and vegetable stock to the pan. Add the lime zest and add half of the chopped coriander. Bring the pan to a simmer.

Cook gently for 5 minutes or until the prawns are cooked they will turn pink and the vegetables are tender. While the vegetables and prawns are cooking, place 4 nests of wholewheat noodles in a separate bowl and cover with boiling water.

Drain the noodles after 4 minutes and place a few noodles in the bottom of four warm serving bowls. Serve the prawns and vegetables with the noodles and a scattering of chopped coriander and lime wedges. Cooking tip : Other vegetables can be used in this dish instead of peas, such as baby sweetcorn, fine beans, or broccoli, which all have dietary fibre.

Looking to cut down on red meat? These meat-free meatballs are the perfect substitute. Infused with spices and herbs, this dish is packed full of flavour and high in resistant starch and dietary fibre — all of which contribute towards a healthy gut.

Resistant starch is important in the diet because it resists digestion, passing directly through the small intestine to the colon. Warm the olive oil in a small frying pan, add the chopped onion and cook for 5 minutes until soft but not coloured.

Set aside and allow to cool. Meanwhile, place the chopped garlic in a food processor with the drained chickpeas, kidney beans, cumin, wholemeal flour, and egg. Pulse the bean mix so there are still a few visible lumps of beans and chickpeas.

Transfer to a bowl and season with pepper. Add the fried onion, lemon zest, chopped coriander and parsley to the bean mix. Back to Baking Scones recipe Layer cake recipes Jam recipes.

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Share on facebook. Share on twitter. Share on pinterest. Share on whatsapp. Email to a friend. What makes a recipe gut-friendly? A Mexican-style torta is just like a burrito, except the "wrapper" is a hollowed-out roll instead of a tortilla.

Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level and add calcium by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.

Yukon Golds are great here because they get crispy on the outside but completely creamy on the inside. A brush stroke or two of balsamic glaze provides a rich color and a sweet finish to the roasted salmon.

These gnocchi are crispy on the outside, tender on the inside because you sauté them in hot oil. Plus, they leave a little fond crispy brown bits in the pan that adds toasty flavor to the tomato and leek sauce, which is cooked in the same pan. Since this easy gnocchi recipe calls for store-bought shelf-stable gnocchi, it's quick to prepare--just 20 minutes, start to finish.

Opt for whole-wheat gnocchi to get 2 extra grams of fiber per serving compared to white. This easy and healthy dinner is easy to customize too: see Tips for variations with shrimp, pesto instead of butter, and pork chops instead of gnocchi.

Simmer sauces pack tons of flavor into one ingredient, which helps streamline this easy three-ingredient dinner. Here we pair sweet potato with chicken breast cooked in tikka masala simmer sauce, but a simmer sauce of any flavor profile will work well too. You won't want to let a drop of this creamy lemon sauce go to waste.

Serve with rice pilaf or roasted potatoes to soak it all up. The bold spices and cooling and creamy tahini-yogurt sauce make these vegetarian pitas a home run for lunch or dinner. The meaty, umami-rich mushrooms do enough heavy lifting so that you don't miss the meat at all. Baking pieces of chicken is one of the easiest ways to put a meal on the table for your family.

This mustard-glazed chicken is roasted on a bed of sliced onions, leeks and garlic that you can serve alongside it. This one-pan salmon recipe makes a healthy and satisfying weeknight dinner. Melted garlic butter coats the salmon and vegetables, adding depth of flavor and richness to the dish.

These nutty vegan burgers are held together by a combination of oats and flaxseed meal. When mixed with water, flaxseeds swell, making a nutritious binding agent similar to traditional eggs.

The patties soften as they cook in the skillet, so be careful flipping them—they will firm up again as they cool. Serve with chips, zucchini fries and your favorite vegan dipping sauce. For this baked flounder recipe, use fresh lemon, good olive oil, freshly ground peppercorns and garlic, and you'll never look at lemon pepper the same again.

Serve with steamed asparagus. Here's our weeknight version of choucroute garni, "dressed sauerkraut," made with chicken sausage. The flavor of the dish will vary depending on what type of chicken sausage you choose. We like the taste of roasted garlic sausage or sweet apple sausage in this recipe.

And although any type of sauerkraut can be used, we prefer the crisp texture of refrigerated kraut over canned. Serve with roasted carrots and some mustard to spread on the sausage. Use limited data to select advertising. Create profiles for personalised advertising.

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What does food Energy-boosting snacks Macros breakdown for strength training Digestion-friebdly with rwcipes illness? A Macros breakdown for strength training. Treat yourself and your gut to these delicious, anti-inflammatory dishes. Dinner is served! Having a happy gut can go a long way to feeling better and managing chronic health issues. Boosted fat metabolism your gut can be confusing, particularly Digestion-friendly recipes recippes comes to what Macros breakdown for strength training eat and which ingredients can Long-distance fueling strategies and improve Digestion-friednly health. To help, Reecipes Your Gut Week Fecipes has partnered with author Boosted fat metabolism writer Dr Joan Ransley Digextion-friendly share Boosted fat metabolism new Energy-boosting diet recipes that both you and your gut will love. Each dish is based on gut-healthy combinations of foods to showcase how easy and delicious it can be to cook to support digestive health. Thanks to the oats, muesli, fruit, nuts and seeds, this dish contains dietary fibre, which helps the passage of food through the gut and feeds healthy bacteria. Government guidelines recommend that adults in the UK should consume 30g of fibre per day, but most only manage about 20g [i]. This recipe also provides plenty of plant points, as well as calcium, protein, vitamins and minerals, and a range of polyphenols — to help support the good bacteria in the gut [ii].

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