Eat to Nourish Your Microbiome - 3 Favourite Recipes
You can support your health and wellbeing by encouraging beneficial microbes in your gut to thrive, whilst ‘crowding out’ any less desirable microbes that may have taken up residence.
These recipes can support you to reduce excessive levels of unhealthy microbial waste products using a food as medicine approach….and they are yummy !
Soy flour pancakes
(Serves 4)
Reduce production of Hexa-LPS and Beta-glucuronidase with this recipe rich in Galacto-oligosaccharides (GOS). Both these microbial metabolites can impair your natural detoxification systems as well as contribute to unhealthy organ function, including heart and joint health.
Ingredients:
• 1 cup soy flour (or your preferred gluten free flour)
• 2 tsp baking powder
• 2 tsp corn starch
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1 tsp lemon juice
• 1 egg
• 1 tbsp olive oil
• 300 ml soy milk (made from soybean)
Method:
• Mix all ingredients together in a large bowl (add water if it feels too dry).
• Heat a frying pan over low-medium heat and add the oil.
• Pour ½ cup batter into the pan.
• Flip the pancake when you see bubbles form.
• Cook until golden brown on both sides.
• Serve with your favourite toppings. Fresh organic berries would be delicious.
Roast Sweet Potato, Pomegranate and Pecan salad
(Serves 4-6 as side dish)
Promote 3-indolepropionic acid (IPA) production with this recipe rich in ellagic acid. IPA is a microbial manufactured anti-oxidant which supports the reduction of inflammation at gut level. This recipe is delicious.
Ingredients:
Sweet potato:
• 600g sweet potato (approx. 2 medium size)
• 2 tbsp olive oil
• 1 tsp ground cinnamon
• Salt and pepper to taste
Salad:
• 100g spinach or leafy greens
• ¾ cup pecans
• ½ red onion, finely diced
• ½ cup feta, diced or crumbed
• ½ cup pomegranate arils
• 1 tbsp fresh mint, hand shredded
• 1 tsp olive oil
Method:
• Preheat oven to 220°C.
• Wash sweet potato and cut into large wedges.
• Toss the sweet potato in olive oil and coat in cinnamon.
• Place on baking tray, season with salt and pepper, then bake in the oven for 20 minutes.
• In a large bowl add greens, cooked sweet potato, red onion, pecans, pomegranate arils and top with feta and mint.
• Drizzle with olive oil and toss salad to mix.
Sweet Potato and Pecan Brownies
(Makes 12)
Promote the production of 3-indolepropionic acid (IPA) and reduce the production of trimethylamine (TMA) with this recipe rich in polyphenols. TMA is a microbial waste product with pro- inflammatory consequences for many organs. I identify high TMA levels in many of the microbial samplings from patients.
Reducing carnitine from red meat and eating an increase in fibrous foods, cruciferous veggies and increasing polyphenols is an evidence based way to reduce this unhealthy metabolite.
Ingredients:
• 2 cups sweet potato puree (refer to Method)
• 2/3 cup maple syrup
• ½ cup almond butter
• 3 tbsp coconut or olive oil
• 1 cup cacao powder
• 2/3 cup oat or all-purpose flour (or preferred gluten free flour)
• ½ cup chopped pecans
• 1 tsp baking powder
• Pinch of salt
Method:
• To make sweet potato puree – cook 3 medium sized sweet potatoes by your desired method. Remove skin and blend the cooked sweet potatoes (using a blender, food processor or electric stick mixer) to reach a smooth puree consistency. Set aside and allow to cool.
• Preheat oven to 170 oC. Line a 20x20cm baking tray with baking paper.
• In a large mixing bowl add the wet ingredients - sweet potato puree, maple syrup, almond butter, oil and stir to combine.
• Add the cacao powder, flour, baking powder and salt to the wet ingredients and mix well.
• Pour the brownie mix into the lined baking try. Top with chopped pecans.
• Bake for 30 minutes. Remove from the oven and allow the brownies to cool for 20-30 mins.
• Slice into 12 even pieces. Serve at room temperature or warmed. Store in the refrigerator for up to 7 days.
with many thanks to the team at Microba Co-biome labs for their ongoing professional support and support of my patients.