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Gut health 101: Nourishing one-bowl meals that hit both taste and balance
You're probably going to want to try this EVEN IF you're not on a health kick
If you already feel like Jack and Jill on your health-aligned glow up plans for January, you're either looking for a cop out or beating yourself blue about not having the 'discipline' and 'commitment' to see things through. Well we promise you it's not the latter — and as for the former? These one-bowl meals, courtesy of Instagram wellness page @realfoodritual, should take care of you taking the first exit off the health highway, all while your gut profusely thanks you for it!
Garlic lentil nourish bowl
Ingredients: Cooked lentils - 1/2 cup, garlic - 1clove (minced), cooked brown rice - 1/2 cup, olive oil - 1tsp
Method: Lightly saute garlic in olive oil, fold into lentils and serve over rice. Let the garlic rest for 5 minutes after chopping to boost prebiotic compounds.
Pros: Hearty, fibre-rich, gut-supportive
Asparagus quinoa lemon plate
Ingredients: Cooked quinoa - 1/2 cup, roasted asparagus - 1 cup, lemon juice - 1tsp, pinch of sea salt
Method: Toss warm quinoa with asparagus and lemon juice. The asparagus must only be roasted till tender to preserve fibre.
Pros: Fresh, light, digestion-friendly
Caramelised onion mushroom skillet
Ingredients: Medium yellow onion - 1/2 sliced, sliced mushrooms - 1 cup, olive oil - 1tsp, black pepper
Method: Cook onions low and slow in oil, add mushrooms and saute until golden. Slow cooking the onion increases natural sweetness and tolerance.
Pros: Savoury, comforting, prebiotic-packed
Green banana oat breakfast bowl
Ingredients: Rolled oats - 1/2 cup, green unripe banana - 1/2 sliced, milk of choice - 3/4 cup, pinch of cinnamon
Method: Cook oats with milke, top with banana and cinnamon. Slightly underripe bananas are preferred for this as they contain more prebiotic fibre.
Pros: Filling, resistant-starch rich, energising
Chicory root farro grain bowl
Ingredients: Roasted chicory root - 1/2 cup, cooked farro - 1/2 cup, olive oil - 1tsp, salt and pepper
Method: Toss warm farro with roasted chicory and olive oil. Roast chicory until caramelised to mellow bitterness.
Pros: Earthy, nourishing, gut-supportive
Jicama black bean crunch
Ingredients: Diced jicama - 1/2 cup, cooked black beans - 1/2 cip, lime juice - 1tsp. pinch of salt
Method: Toss all ingredients gently until combined. The jacama must be diced small for easier digestion and crunch balance.
Pros: Refreshing, fibre-forward, light
Are you ready for a refreshingly light start to the year?
